Mindfulness, Meditation & Me

By Spa Samurai

About seven years ago I decided to meditate.  It was a bit of a whim at the end of a year’s travelling in Australia. I signed up for a ten day Vipassana mediation course in the Blue Mountains as an intellectual experiment to find out what mediation was.  I had been doing yoga for years, but mostly for exercise, not for mental clarity and I knew that meditation was a complement to the practice of yoga, although I didn’t understand how.

I had been warned that the introduction to Vipassana course was hardcore, but I’d just travelled Australia diving, surfing, and rock climbing, so I was feeling pretty tough. It turned out to be one of the most difficult and rewarding experiences of my life.

 Nine days of silence with no eye contact, no music, no reading, no writing, no yoga, no anything except spending hours each day sitting perfectly still in group meditation trying to quiet your mind, be present, and feel sensations throughout your body. The vegan detox diet that was strictly enforced made matters even more difficult since portions were small and caffeine was considered contraband.

Ten days later, I was a different person. I had learned how to meditate, my mind was wide open to Buddhist philosophies of nature that I had never previously considered, and I had several life changing revelations while in the Blue Mountains. Although I was just starting on my path to liberation, I understood the concepts of presence, mindlessness, and equanimity because I experienced them myself.  I had a few breakthrough moments while meditating that encouraged me to persevere the days of discomfort, pain, and craving that were driving me to the breaking point.

I started meditating an hour a day almost every day for about 4 months, then I returned home from travelling, integrated back into society and could only find the time to meditate when I really needed it (e.g., when I was stressed, going through a difficult time, or needed to clear my mind).

Several years passed and I got out of the habit of meditating even though I knew it was good for me.  I slipped a disc in my lower back which prevented me from doing yoga for about 8 months and as I recovered, I was afraid that I might aggravate my injury again, so I stopped doing yoga altogether for about 2 years.

Then the Sleep Guru came into my life…

I met Alison “Anandi” Francis, the Sleep Guru, for tea and I was inspired by her attitude, her energy, and how approachable she makes yoga and meditation. I started reading her blogs and newsletters and following her online.  When I saw that she was in London teaching a Surrendered Breath workshop, I attended.  We spent several hours going over breath, the connection of the breath with the body and the mind and doing some simple group meditation.

That morning was pivotal because it gave me the motivation that I needed to focus once again on being present, being good to myself and my breath.  I started doing yoga once a week at the gym, bought a yoga mat, and started practicing 2-3 times a week at home.

When Anandi called and invited me to participate in her Primordial Sound Meditation Course online, I must admit, I was intrigued.  She sent me an email explaining the premise of her unique online course which all made sense, but I was left mystified by the primordial sound.  In later lessons I learned that this sacred sound is based on an ancient Indian algorithm which is used to determine the sound the earth made at the moment you were born.  This sounded a bit too new age for me, but I trusted Anandi and I committed myself to taking this course seriously.

Anandi trained under Deepak Chopra and David Simon and is a certified Primordial Sound Meditation teacher. Chopra’s guru was Maharashi Mahesh, who become famous for transcendental meditation.  Chopra became a ardent follower of advaita (non dualism) and learned from sages how to use vibrational changes in the universe to allocate the correct vibrational mantras for individual meditation. Chopra matured along his own path and became influential in bringing eastern science to the west. In Ayurveda energy changes occur every 4 hours. 

Anandi learned the ancient technique to determine an individual’s mantra based on their birth and she now offers a unique way to learn to meditate online which makes meditation accessible to anyone with an internet connection.  Although the instruction is given online, she manages to maintain a very personal feel and can tailor the course to the needs of each of her students.

I’ve kept a journal of my thoughts and experiences throughout the course that I thought I’d share.

Meditation Journal

6th December 2013

Anandi called to discuss her primordial sound meditation course and sent me several emails to read over the weekend.

9th December 2013

I read through the PDF document for the course. It sounds very interesting, and a bit new-agey, but I am open to the experience and looking forward to beginning.  I have never used a mantra before as it conflicts with the Vipassana meditation that I was taught, but I really enjoy meditating, so it will be interesting to learn a different style to see how it compares.

I have noticed in the past that sounds and vibrations have a great effect on me when I am meditating, especially at the Vipassana centre in Australia (e.g. when a train would go by, the OM in yoga, etc.), so I have a feeling that I will respond favourably to the primordial sound meditation.

21st December 2013

Today was Session Two of the course. I created a quiet, sacred space to meditate and I connected with Anandi via video conferencing software.  She explained how the session would run and she said a special sanskrit chant to set the mood and make the start of the session more special.

She explained that she would be giving me my mantra which I will use as a meditation tool throughout the course.  The mantra is determined using an ancient Indian technique to determine the sound that the earth was making at the exact time and date of my birth.  This sound connects me to the universe and makes it easier for me understand my timeless connection with the infinite.

After she said my mantra several times, we said it together a few times, then I said it on my own, aloud, a few more times.  After that, Anandi asked me to silently repeat the mantra in my head without moving my mouth or tongue while I meditate.  I did this for 15 minutes, while Anandi timed us and meditated with me.

During the meditation, I was instructed to repeat my mantra without any specific rhythm or tone to it.  The intention is not to concentrate too much on the words themselves, but allow them to loosely flow through you like mist rising off a lake.  As time goes on, this gets easier.

This was my first time using a mantra to meditate and I found it much easier to keep my head clear of any visual images and to bring myself back to the centre when my mind drifts. My mind was very focused for about 10 of the 15 minutes and I found myself at times repeating my mantra automatically in the back of my head and lightly touching it like a rolling wave.  The moments when I was able to do this I felt an intense free-flow of energy up my spine and shooting through my limbs that made me tremble slightly.

When the 15 minutes was up, Anandi instructed me to meditate another 15 minutes on my own and stay tuned for her next email with instructions for Session Three.  She also instructed me to take care of myself for the rest of the day, which I thought was a nice sentiment to end the session with.

I moved to a pillow on the floor and meditated for another 15 minutes, but I found my mind already starting to wander more, thinking about the past and future rather than the present.  I continually brought myself back to my centre and focused on my mantra being said in the present moment and didn't judge myself for my “monkey mind”.  I haven't seriously meditated for about a year (with the exception of the Headspace app on the bus during my commute), so I think it will take time to discipline my mind again.

I'm looking forward to Session Three!

26th December 2013

I've been trying to mediate 30 minutes each day, but it has been difficult with the Christmas break, having an irregular schedule, staying at my in laws, etc.  I needed motivation, so I watched the video for Session Three. It did a good job telling me what to expect while meditating, how to stay focused, and what to avoid.

9th January 2014

It's been harder than I expected to find time to meditate, especially now that I'm back to work. I wanted to do 30 minutes in the morning and 30 minutes in the evening, but it is impossible because I get up early, go to the gym, and I come home late, eat dinner and want to spend time with my husband.  Instead, I will just try to do 20-30 minutes once a day and not beat myself up when I can't.  On days that I know I won't have time to meditate, I'll just try to be more present, conscious, and equanimous.

Thankfully, Anandi got in touch via email today and asked me how my meditation was going.  I had to admit that I was finding it harder to incorporate into my life than I imagined.  She is sending daily motivation emails which are helping a lot.  They are insightful and help me keep my practice up.  Best of all, I feel like Anandi is supporting and encouraging me, which helps.

26th January 2014

I've been meditating about 15-20 minutes about 5 days a week.  I try to find the time in the morning on days I'm doing yoga at home instead of the gym, or after work before I eat dinner.

I downloaded the Insight Timer that Anandi recommended and I paid to upgrade it.  I set it for 5 minute intervals to keep myself on track.  I think it helps.  I also like the journal and the log features.  I've made notes after every meditation session.

Today I watched Deepak Chopra's lecture on higher states of consciousness (Session 4) and I found it fascinating.  I could really relate to what he was saying and I realized that since I started meditating, my behaviour has subconsciously changed.  I don't feel like drinking a glass of wine when I get home from work like I used to do almost every day.  I have switched to fruit salad for dessert rather than processed, sugary foods.  I've been drinking more herbal teas.  Even though I didn't set out to do these things that make me feel healthy and take care of my body, They are coming naturally with the meditation.  This is why Chopra says that meditation isn't just about relaxation, it just starts there.  Anandi had said that the practice of meditation will manifest itself in different ways in your life and I completely agree.  That is my motivation to keep going, even if it is 20 minutes five days a week.

26^th February 2014

I’ve been enjoying the daily emails from Anandi that give meditation pointers and keep me motivated.  I also really like her newsletters which remind me to be good to myself.  They help me maintain focus and remember what is most important in life.

It’s been almost two months and my meditation practice is engrained in me now.  I practice 20 minutes a day about five times a week with my Insight Timer and I am practicing yoga 2-3 times per week.  The mornings that I used to want to sleep in an extra hour to help me with my energy levels throughout the day, I force myself to get up and do some meditation and yoga.  I find that 40 minutes of yoga and 20 minutes of meditation is much more revitalising than an extra hour’s sleep. In fact, it’s the perfect way to start a Monday morning and face a new week.

Conclusion

I’m happy with my mental state and I feel extremely balanced.  I’m encouraging everyone who appears to be suffering to try meditating, even if it is just for ten minutes. It’s funny because it is always the same response – “I don’t have time.” It is precisely those people who need it most.

The clarity I have received through regular mediation has made me more compassionate to the suffering of others.  I’ve also noticed how tightly wound so many people are and never make any time to unwind or be good to themselves.  I see this manifested in physical pain, strange ailments, skin conditions, and constant worry or fear for the future.

The Primordial Sound Meditation Course will no doubt improve the quality of your life if you let it and you are willing to put in the time to practice. I feel less stressed, more present, healthier, and I sleep better.

I think this course is perfect for someone who has already learned the basis of meditation and needs some motivation and discipline.  It is also suitable for novices but it requires more determination.  I have no doubt that this course will improve the lives of anyone who practices regularly in subtle, healthy ways.

Visit Sleep Guru’s Website to learn more about meditation and to subscribe to her newsletter.

Holistic Cures for Insomnia

This week I had the pleasure of meeting Karina Stewart, the co-founder of Kamalaya, a holistic destination spa in Thailand. Karina lives with her husband in Koh Samui, Thailand, but was in London to give a talk at the Grace Belgravia.  Karina’s own experience with insomnia lead to the creation of a sleep enhancement programme at Kamalaya, which has proven to be a very popular retreat due to its long term beneficial effects for those who suffer from sleeplessness.

Karina is a fountain of knowledge on holistic healing and has an uncanny ability to take complicated, medical subject matter and make it relatable.  I got a lot out of her talk and Q&A session, so I thought I’d summarize the highlights so that I can share her advice with others.

Overview

Over 10% of the US is using sleeping medication on a regular basis.  Much of these prescriptions are highly addictive and extremely dangerous due to adverse reactions when combined with other drugs.  Most people think of sleeping pills when they think of cures for insomnia, but there are many effective solutions to get a better night’s sleep that don’t require any type of medication.

Causes of Sleeplessness

Modern, urban life values quantity of activity and efficiency over happiness, harmony, and nature.  Stress from this lifestyle causes muscle tension, hormonal imbalances, and chronic disease.  Diseases cause a physical imbalance that can prevent you from getting a proper night’s sleep. When your body is constantly under stress, the sympathetic nervous system doesn’t ever shut down (chronic “fight or flight response”), which affects the adrenal glands and the endocrine system through hormonal imbalance and obesity. Your immune system deteriorates along with your mental health.

From the perspective of holistic, Chinese medicine, sleeplessness is caused by an imbalance of the Yin and Yang in life.  The Yang is the active, fast-moving, goal oriented force within us.  The Yin is the restful, allowing, accepting force in us which lets us sleep.  Too much Yang and not enough Yin is the cause of insomnia.

Solutions for Better Sleep

All of the cures for insomnia deal with restoring the Yin-Yang balance to the body, normally by making an effort to increase the Yin force. 

Exercise:  All exercise isn’t created equal.  If you think that just killing it at the gym will tucker you out and make you fall asleep faster, it may not be the case.  You may be stimulating your body or working out too close to bedtime. 

• Give yourself at least two hours between your workout and when you plan to sleep.
• Avoid invigorating or energising practices in your workout.
• Focus on Yin Yoga, such as Iyengar.  The deep, slow breathing is soothing and the mindfulness of this practice engages your parasympathetic response which causes your body to produce serotonin.
• Cardio exercise should be done in the morning and the relaxing exercises, such as stretching should be done in the late afternoon or evening.

Diet:  A proper diet will contribute to good sleep. The type of food, the amount of food, and the timing of the meals has a major impact on how your body rests and recovers.

• Avoid stimulants (e.g., sugar, caffeine, cigarettes) before bed.  Everyone processes these chemicals differently so there is no rule of thumb.  It takes some people 7 hours for caffeine to leave their system.
• Eat a light meal in the evening.  “Eat breakfast like a king, lunch like a queen, and dinner like a pauper” if you want to sleep better. Your meals should get smaller as the day progresses.
• Avoid heavy, starchy, carb-laden foods that leave you feeling too full and bloated.
• Eat enough protein for dinner so that you will stay full until the morning.  A rumbling tummy can interrupt deep sleep.
• Drink herbal tea that promotes sleep before bed.

Sleep Hygiene:  Creating a quiet, peaceful place to sleep is key to getting kip.  Your bedroom must be a place to sleep, not a multi-purpose room.

• Keep a cool and steady temperature in the room.  Temperature fluctuations or extreme heat can adversely affect sleep.
• Avoid any stimulation that activates your neo-cortex.  This can be done with ear plugs, an eye mask, or blackout curtain.
• Block out any external noise that can interrupt your sleep.
• Don’t do any work in bed.  You need to associate your bed with a place for sleep, not a place to stimulate your brain.

Breathe:  It sounds easy, but are you doing it correctly?  Breath is the easiest way to volitionally engage your nervous system.

• Sit up straight, close your eyes, and place your hands on your stomach.  Clear your mind and slowly concentrate on the sound of your breathing as you very slowly inhale and exhale through your nose.  Be aware of the sensations in your body as your stomach rises and falls.  Be present and feel the tension leave your body and feel your body relax.  Notice how much slower and deeper you are breathing, then take this peace with you as you lie down and fall asleep.

Supplements:  Habit forming, prescription drugs should be avoided.  Herbal supplements should be used to complement your diet, exercise, sleep hygiene, and breathing.  Used by themselves, supplements will be much less effective and they will not provide a long-term solution to insomnia.  But there are some great supplements that help your body produce naturally occurring chemicals that aid sleep.

• Melatonin – Produced in the pineal gland, your body uses it as an endocrine hormone to regulate the sleep-wake cycle. This popular supplement is sold over the counter in America and Asia.
•  L Tryptophan – This amino acid commonly found in many foods and is used by your body to synthesise serotonin.  Tryptophan dietary supplements  are sold as a sleep aid.
•  5 HTP –This chemical is used by the body as an intermediary in the metabolism of tryptophan to serotonin.  In the UK, 5 HTP is used as a sleep aid, antidepressant, and appetite suppressant.
•  Magnesium – The most powerful mineral for relaxation, magnesium can be found in food or taken as a supplement. Deficiencies of this  mineral can prevent the brain from shutting down at  night.
• Zinc – Zinc supplements can help your muscles relax so that you get deeper REM sleep, which is key to rejuvenating your mind.
• Herbs – The following herbs all aid sleep and can be taken in various forms: Valerian, Chamomile, Passion Flower, Lavender, St. John’s Wort.
• Teas – Herbal teas such as rooibos, chamomile, peppermint, and mulberry are effective sleep aids.  Mulberry tea is made of the leaf that is eaten by silk worms and produces gaba in the body.

The sleep enhancement retreat offered by Kamalaya is not a quick fix. It is an educational process to change bad habits and learn new tools which will change the flight or flight response within the body to a healing response for long-term benefits.

Stay tuned for more on better sleep with Karina Stewart.

By Spa Samurai

Why Yoga Poses Are Names After Animals

Ever wondered why so many yoga poses are named after animals?  Did you think cat pose, downward dog, monkey pose, and eagle pose were just cute translations from Sanskrit used to popularise yoga in Western society?  The ancient yogis found imitating an animal’s skills an uplifting and enlightening experience.

Have you ever seen two ducks get in a little tiff on the pond?  It usually ends with one quickly flapping off in a huff. Animals are able to release their emotions and the tension in their muscles that comes from hormonal changes in their bodies, which we refer to as the “fight or flight response”. They diffuse the situation by circulating their blood and balancing the energy in their bodies.  Five minutes later, they have restored balance and go blissfully floating away.

Animals throughout nature innately know how to blow of steam to keep themselves in check, but humans struggle with this.  We are so busy multi-tasking, keeping ourselves busy, and living in constant stress that we are unaware of the sensations in our body.  Yoga and meditation give us the perfect opportunity to observe ourselves from a physical, emotional, and spiritual perspective. The stillness of meditation gives us a break from our daily routine, lets us clear our minds and observe our bodies.  Yoga allows us to become more aware of the tension in our bodies and release it through slow, deliberate movements.  Yoga also changes the hormonal balance of our bodies to shut off the “fight or flight response” of the sympathetic nervous system and instead, stimulate the parasympathetic nervous system to allow our bodies to breath slowly, relax, and produce the chemicals that boost our immunity, keep us happy, and let us sleep better. Once the tension from the body is released, the mind can become still. 

So let’s take a lesson from the animals – be aware of sensations in your body, release the tension through yoga, and prevent chronic  physical and mental health problems.

By Spa Samurai

Spa Report: QMS MediCosmetics Skincare Spa's Oxygen Facial

If you are looking for a wonderful facial in the London area, have I got a spa for you!  !QMSMediCosmetics Skincare Spa in Sloane Square  has a powerful range of skincare products developed by cosmetic surgeon, Dr. Erich Schulte using high quality ingredients and ground breaking technology.

Their product range has something for everyone – whether you are in search of products for medical issues, anti-ageing, rejuvenation, or just plain pampering. Their skincare products are popular with men as well as women because they are effective and smell great without being too fragrant.  I use their Liquide Porteins facial moisturiser and it is by far the nicest facial moisturiser because it is light, non-greasy, very effective, and you only need a tiny amount (which goes to show the quality of the ingredients and formula).  I am a hand cream snob and I’ve tried everything, but I find that the balms and extra strength creams are too greasy or smelly.  But I’m absolutely obsessed with the Hand Care.  It leaves your hands feeling silky, but not greasy, it hardly has any odour and it seriously transforms your hands.

So, I’ve used some QMS products before, but I’d never had a treatment at their spa.  Their flagship spa in Sloane Square isn’t your typical spa – with its crisp white walls, minimalist product displays, and beautifully attentive staff armed with technical knowledge of all of the products and treatments, it feels more like a medi-spa.  This isn’t he place to go for manis and pedis, this is the place to go for cutting edge rejuvenation treatments that will leave you feeling younger and more beautiful when you leave.

My 90 minute oxygen facial was a nine step process of cleansing, exfoliation, steaming, extraction, soothing, and moisturising.  The process was utterly painless and extremely relaxing.  One of the most unusual treatments was the use of a cooling algae mask of a rubbery texture that covered my eyes and felt heavy and cold, but wonderfully refreshing.  After a few minutes, it was peeled away to remove a thin, dead layer of skin and reveal the healthy skin underneath.

The signature treatment is the use of a machine that delivers 98% oxygen to the skin.  Since the skin, is a porous, living, breathing organ, products, such as collagen from the serum or toner that are brushed across the skin can be channelled deep into the skin for better absorption.  Oxygen is a key element to anti-ageing, it does wonders for your skin and it feels incredible.

I left feeling like a new man, with bright, clear skin and new hydration products to keep up the effects in the weeks to come.  The QMS oxygen facial is a must for spa enthusiasts who want to try something new and effective for their skin using the latest technology.  It would make a great gift as well.

QMS products are featured in top hotels and spas around the world and they will be opening several treatment rooms in the spa at the Mandarin Oriental in Bangkok where they will be delivering their famous oxygen facials.

By Spa Samurai

5 Facts You Didn't Know to Aid Digestion

Here are some interesting rules to follow to be kind to your body and to aid your digestion:

1.  Fruit should always be eaten with a small amount of protein or carbohydrates to stabilize your blood sugar.

2.  Eat as many colors of food as possible in each meal to get the maximum nutrients and protection for your immune system.

3.  Water should be consumed at room temperature to be more easily absorbed, therefore more hydrating.

4.  Cold food should be eaten before hot food for ease of digestion.

5.  Tea should be consumed without milk.  The casein in the milk blocks the antioxidant properties of the tea.


Please let me know if you have any other interesting facts about food.

By Spa Samurai

5 Tips to Help You Sleep Naturally

I don't normally have problems falling asleep at the end of a work day.  I'm up at 6:00am, at the gym by 7:00am, and returning home from work at 7:00pm.  I'm pretty knackered after dinner from exercise (my body at the gym and my mind at work) as well as my commute. If anything, I have trouble staying up past 10:00pm!

I have a lot of friends who do have problem shutting down at the end of the day and rely regularly on sleeping pills.  I have an issue with sleeping pills because many people get physically and psychologically addicted to them and you often hear of overdoses through fatal combinations with other prescription medications or alcohol.


Here are some tips that I've compiled from my favourite fitness magazines that I thought I'd share:

1.  Cherries - Eat cherries 30 minutes before bedtime.  Cherries help boost the body's natural levels of melatonin to make you sleepy. Tart cherries in particular are the most effective. If you don't want to eat cherries, drink a glass of (sugar free) cherry juice.

2.  Pumpkin seeds -  Low levels of magnesium are linked to insomnia, so eat some pumpkin seeds in the evening or use a magnesium spray.

3.  Bananas - Like turkey, bananas contain tryptophan, which converts to serotonin and melatonin, the hormones which calm your brain.  Bananas also contain magnesium and potassium, which help to relax muscles and help your body recover after a workout. Blend the bananas with milk (which also contains tryptophan) 30 minutes before you want to fall asleep.

4.  Hot Shower - Warm water helps to dilate the blood vessels and relax muscles. It also gives you the opportunity to start shutting down your brain from a stimulating day and transition into sleep mode, a time essential for your muscles to recover and your brain to recharge itself.

5.  Meditation - Taking some quiet time for yourself before you climb into bed is a good habit to get into to enjoy deeper sleep. Sit next to your bed in a cross-legged position with the lights dim. Spend some time focusing on your breathing and practicing mindlessness (not allowing any thoughts to stick in your mind) for 5 minutes. Slowly climb into bed, lay in the corpse position and feel your body melt away.


I hope these tips help you get a better night's sleep and leave you feeling refreshed and revitalized in the morning.

By Spa Samurai

5 Drinks to Burn Fat

Summer is here and it is time to keep your tummy trim to feel confident to dress in your summer skimpies on the beach, in the park, or anywhere you can catch some sun for that much needed Vitamin D!

I thought I'd share my favourite drinks that keep you slim by boosting your metabolism, triggering your body to shed fat, and keep you full of vitamins, minerals, enzymes, and hydrated for good skin.

If you get the necessary ingredients at a health food store (or online), you can keep them in a drawer in your desk and whip up a healthy beverage in less than 5 minutes.

PRE-WORKOUT

Lemon Water
Full of vitamin C, citric acid, flavonoids, B-complex vitamins, calcium, copper, iron, magnesium, phosphorus, potassium, and fiber. Drinking lemon water first thing in the morning helps to balance the body's pH, stabilize your metabolism, cleanse your bowels, fight infection, and detox your liver.  (I drink lemon water three times a day.)

1.  Add a few slices of fresh lemon (or bottled lemon/lime juice) to a bottle of water.

2.  Drink 750 ml when you first wake up before the gym.  Room temperature water is better than iced water.

3.  Drink another two 750 ml throughout the day.

Caffeine Kick

Full of caffeine to give you energy for early morning workouts and chemicals that tell your body to burn fat, plus creatine to give your muscles motivating bulk.  Drink a small cup after you have had half of your Lemon Water to stay hydrated.

1.  Pour yourself a small cup of strong filter coffee.

2.  Add a teaspoon of cinnamon.

3.  Add a teaspoon of agave nectar.

4.  Add a teaspoon of creatine.

5.  Stir and consume 20 minutes prior to the gym.  

6.  Drink the rest of your Lemon Water on your way to the gym.

 

POST WORKOUT

Simple Summer Smoothie
Full of protein, fiber, vitamins (B, C, D), minerals, enzymes, and antioxidants.  It helps you build muscle, stay full longer, and shed fat.

1.  Pour 200 ml of skimmed milk in a shaker (or blender if you have one at work).
2.  Add a teaspoon of bee pollen (I like the freeze dried variety in a jar from Whole Foods).
3.  Add two tablespoons of fat free yogurt (I like strawberry).
4.  Add a teaspoon of milled flax seed.
5.  Add a teaspoon of honey.
6.  Add some frozen mixed berries (if you have a blender).
7.  Add a scoop of your favourite protein powder.
8.  Add 50 ml of orange juice.
9.  Shake until smooth.

AFTER LUNCH

Iced Green Tea with Honey
Full of antioxidants, enzymes, and chemicals that tell your body to ditch the fat. It also improves circulation, memory, and your immune system.

1. Choose your favourite green tea.  I'm really into Lipton's Apple & Pear infused Green Tea at the moment.
2.  Brew the teabag in a large mug of hot water until it is richly brewed.
3.  Take the teabag out and put the mug in the fridge to cool down.
4.  Once it's cool, add some honey to your taste. (The enzymes break down if the water is too hot!)
5.  Pour over ice or enjoy cold from the mug.


Cinnamon Bomb
Full of enzymes and chemicals that triggers your body to lose fat. This drink helps to stabilize the sugar levels in your body and is a great alternative to dessert when you are craving something sweet after lunch. It is also very hydrating.  It is so simple, but absolutely delicious!

1.  Add one teaspoon of ground cinnamon to a mug of hot water.
2.  Once it has cooled, add a tablespoon of honey. (The enzymes break down if the water is too hot!)


I hope you enjoy my recipes.  Please let me know your fat-busting drink tips!

By Spa Samurai