Nutrition for the Menopause

Nutrition for Menopause

As part of Menopause Yoga Day on Saturday 13th July 2019 here in Dorset, we created a lunch menu, perfectly balanced nutritionally to support us as women, through the menopause years.

Here are some tips on how you can help yourself through this natural change.

  • Cut down on stimulants like caffeine and alcohol, eliminating them completely if possible, sugary chocolate and spicy foods can all stimulate hot flushes so avoid especially late at night.
  • Sugary foods can create tiredness and lethargy, they cause a rise in blood glucose levels which give us a sharp dip and leaves us feeling drained. Look for alternatives to sugary snacks in health food shops.
  • As we age, we tend to need less calories, adjusting to this change can help to limit weight gain as we go through menopause. Try to cut down how much we eat, cut back on fat in foods and switch to higher GI – complex carbs like wholemeal bread, pasta and rice, oats are also great. These foods balance blood sugar and help us stay feeling full for longer.
  • Increase the amounts of legumes, nuts, seeds – pumpkin and sunflower, almonds for vitamin E, zinc and calcium to help prevent dry skin and normalise hormone levels.
  • To help alleviate depression and irritability increase the amount of protein and amino acid for tryptophan which increases the release of Serotonin, the happy hormone.Serotonin helps moods, sleep, sex drive and appetite. Don’t skip meals to keep glucose levels balanced throughout the day. Oat cakes are a great snack to keep in your handbag or desk drawer to keep you going if you don’t have time for lunch.
    • Butternut squash seeds
    • Sea vegetables – kelp, spirulina, seaweed
    • Soy
    • Cucumber
    • Walnuts
    • Cauliflower
    • Mushroom
    • Leaf Greens
    • You can also supplement your diet with L-Tryptophan or 5-HTP from your health food shop
  • Too much Phosporous accelerates the loss of calcium and magnesium into the body so reduce sodium, caffeine and animal products particularly red meat.
  • Eat food high in magnesium and boron to help bones and possible osteoporosis. Apples, pears, grapes, dates, raisins, legumes and nuts.
  • Consider taking supplements for magnesium, calcium, Vitamin E, D and zinc
  • Phyto-oestrogens bind oestrogen receptor sites to body cells increasing oestrogenic effect which may help keep hormones balanced. A high intake of Phyto-oestrogens i thought to be why women in populations eating a largely plant based diet rarely suffer with menopausal symptoms.
    • Soya Milk
    • Soya Flour
    • Tofu
    • Tempeh
    • Linseed
    • Miso
    • Pumpkin, sunflower and sesame seeds
    • Celery
    • Rhubarb
    • Green beans
  • Raw Cacao is packed with Magnesium and it gives you great energy, plus tasting delicious! Use it to make chocolates, hot drinks, porridge and more.

Our recipes for the retreat day all made by our caterer, Marcia Hannam:

Plant-Based, Hormone Balancing Lunch Menu

Brown Rice Salad with Silken Tofu, Spinach & Soy-Miso Dressing

Salad: Brown rice, Spinach, Grapes, Raisins
Pumpkin seeds, Sunflower seeds, Linseeds
Almonds, Silken tofu

Dressing: Miso paste, Silken tofu, Rapeseed oil
Soy sauce, Balsamic vinegar, Poppy seeds

Miso Roasted Cauliflower with spring onion & Sesame Seeds

Cauliflower, Miso paste, Rapeseed oil
Spring onion, Salt, Black pepper
Sesame seeds, Sesame oil

Apple, Pear, Celery & Walnuts Salad

Apple, Pear, Celery, Walnuts
Caraway seeds, Lemon juice
Rapeseed oil, Whole grain mustard

Spicy Garlic Cannellini Bean Hummus

Cannellini beans, Lime juice, Garlic
Rapeseed oil, Paprika, Salt, Black pepper

ENJOY! XXX

Our Caterer is Marcia Hannam and she is based in Spetisbury, nr Blandford in Dorset. Marcia runs a farm shop and cafe at Marcias Market Wednesday – Saturday weekly. All produce is locally sourced and wonderful.

For more information about our speaker on Menopausal Health Judy Evans, please see her website progesteronelink.com  for lots of info and great alternatives to HRT for women.

 

Beginners Yoga Flow Practice

This weeks latest yoga video practice I’m sharing with you, is a Beginners Yoga Flow. Super gentle, seated sun salutations, gentle stretches and twists to get you up and ready for the week! Beat any Monday blues with some chilled time on the mat, lots of love Saira xx

We have a lovely Beginners Day Retreat Sunday 16th June 2019 10-4pm £65 in Hazelbury Bryan, Dorset DT10 2AU

FIND OUT MORE ABOUT THIS BEGINNERS YOGA RETREAT

FIND OUT MORE ABOUT MELLULAH YOGA IN DORSET

 

beginners yoga

Monday 
7-8.30pm Mixed Ability Vinyasa Flow Yoga
Mellulah Yoga & Wellness Space,
Hazelbury Bryan, DT10 2AU

Tuesday
9.30-11 am Mixed Ability Vinyasa Flow Yoga
Mellulah Yoga & Wellness Space,
Hazelbury Bryan, DT10 2AU

Thursday 
9.30-11 am Mixed Ability Vinyasa Flow Yoga
Mellulah Yoga & Wellness Space,
Hazelbury Bryan, DT10 2AU – TERM TIME ONLY

6-7.30 pm Beginners Vinyasa Flow Yoga
Milborne St Andrew Sports Pavilion,  DT11 0JA 

Friday
9.30-11 am Mixed Ability Vinyasa Flow Yoga
Milborne St Andrew Sports Pavilion, DT11 0JA

BOOK ONLINE AND GET YOUR FIRST CLASS FREE!

Energetic Yoga Flow – A Video

YOGA PRACTICE ONLINE!

Watch one of Saira’s yoga videos on Youtube, a short 7 minute Energetic Yoga Flow practice to work with for an Energetic Stretch and Release.

Have fun with this short practice that you can hopefully find time for anytime in your day!

Energetic Intermediate Yoga Flow enjoy!

FIND OUT MORE ABOUT MELLULAH YOGA IN DORSET

Energetic Yoga Flow

Energetic Yoga Flow

Monday 
7-8.30pm Mixed Ability Vinyasa Flow Yoga
Mellulah Yoga & Wellness Space,
Hazelbury Bryan, DT10 2AU

Tuesday
9.30-11 am Mixed Ability Vinyasa Flow Yoga
Mellulah Yoga & Wellness Space,
Hazelbury Bryan, DT10 2AU

Thursday 
9.30-11 am Mixed Ability Vinyasa Flow Yoga
Mellulah Yoga & Wellness Space,
Hazelbury Bryan, DT10 2AU – TERM TIME ONLY

6-7.30 pm Beginners Vinyasa Flow Yoga
Milborne St Andrew Sports Pavilion,  DT11 0JA 

Friday
9.30-11 am Mixed Ability Vinyasa Flow Yoga
Milborne St Andrew Sports Pavilion, DT11 0JA

BOOK ONLINE AND GET YOUR FIRST CLASS FREE!

Yoga for Stress and Anxiety – a video

YOGA PRACTICE ONLINE!

Watch one of Saira’s yoga videos on Youtube, a 2o minute yoga practice to help Stress, Anxiety and work with some Positive Affirmations.

Yoga for Stress and Anxiety, enjoy!

FIND OUT MORE ABOUT MELLULAH YOGA IN DORSET

 

yoga for stress and anxiety

Monday 
7-8.30pm Mixed Ability Vinyasa Flow Yoga
Mellulah Yoga & Wellness Space,
Hazelbury Bryan, DT10 2AU

Tuesday
9.30-11 am Mixed Ability Vinyasa Flow Yoga
Mellulah Yoga & Wellness Space,
Hazelbury Bryan, DT10 2AU

Thursday 
9.30-11 am Mixed Ability Vinyasa Flow Yoga
Mellulah Yoga & Wellness Space,
Hazelbury Bryan, DT10 2AU – TERM TIME ONLY

6-7.30 pm Beginners Vinyasa Flow Yoga
Milborne St Andrew Sports Pavilion,  DT11 0JA 

Friday
9.30-11 am Mixed Ability Vinyasa Flow Yoga
Milborne St Andrew Sports Pavilion, DT11 0JA

BOOK ONLINE AND GET YOUR FIRST CLASS FREE!

Fertility Yoga – Saira on ITV’s This Morning

Fertility yoga with Saira on ITV's This Morning
Saira was  recently featured on ITV’s This Morning, along with the fantastic team of therapists at Middle Piccadilly Rural Retreat.  This Mornings Fertility Expert, Dr Larissa Corda brought three couples to Middle Piccadilly, where they enjoyed fertility yoga with Saira, ate delicious nutritious food and felt transformation through the retreat centres amazing array of Spiritual Therapies.
This was part of a four part series that Dr Larissa has made for This Morning, trying to help these three young couples who are struggling to conceive and sharing her unique wisdom on how looking to alternative therapies, yoga and lifestyle changes can really help them to have a baby.
Fertility yoga can really help couples to conceive. Its important to be able to relax and vital to try to stay positive. Yoga helps us reconnect with our bodies which can be hard for a woman when she is struggling to have a baby. Having fertility problems can be devastating and women can cut themselves off from there reproductive organs and there lower part of their body as it frustrates and upsets them. Practising fertility yoga can help to prepare the body for conception and help a woman enjoy and accept her body as it is.
It is also very important to stay positive, positive thinking can have a profound effect on conception. Its so hard but couples do need to try to create positive thoughts and affirmations every day about having a baby.
Try these:
  • I am opening up to create space of new ideas and projects
  • My life is full of abundance in all areas, health, wealth, success, my family and I am surrounded by love
  • I trust that all will be well, I don’t know where my life is taking me, but I know its the right way
  • I have faith in the creative flow of all life and feel held and loved by the universe
  • Everything is going to be ok!
  • My heart is open and let go of all feelings of fear and doubt

Repeat these mantras everyday as many times as you can and particularly when your mind becomes full of dark and negative thoughts. X

 

Fertility yoga with Saira Francis on ITV's This Morning

Ever thought of a juice cleanse?

Juice Cleanse

Spring is the perfect time of year to start thinking about a Juice Cleanse

If its something you have considered now could be a great time to give it a go. At Mellulah Yoga Retreats we often include a morning juice as part of a residential retreat diet, juices are a fantastic way to boost energy, cleanse the digestive system, remove toxins and bring healing to the body. Just one healthy green juice a day can transform your health and the best way to enjoy the benefits of juicing is to begin with juice cleanse for anything from one to five days to start.

Juicing isn’t for everyone, its best to work alongside a juice therapist or health professional if you have any concerns about whether a juice cleanse is for you.

So why start a juice cleanse?

Our diets can contain too much processed food, sugars and salt. Saturated fats, refined carbohydrates, caffeine and alcohol play havoc with our bodies and it is difficult to get enough fruit and vegetables into our daily diets. Not eating well can give us digestive problems that make us feel sluggish, irritable, gives us skin problems and other health conditions. Juicing can help to counteract all of these problems by giving us the enzymes and antioxidants we need, green juice particularly is full of goodness that can transform the way we feel inside and out.

What to watch out for on a juice cleanse.Juice Cleanse

The first problem you might encounter on a cleanse is some withdrawal system. Its a great idea to cut down on caffeine before you start cleansing. Try cutting down for one to two weeks before cutting caffeine out completely. Its normal to get a headache during your first cleanse, but stick with it, get plenty of rest, exercise and do yoga to help reduce the negative symptoms. Hunger can of course be a huge issue, drink five juices spread out throughout the day. Choose the right time to start your cleanse, weekends are best as juicing whilst working can be an added problem and avoid holidays, birthdays, social events. Plan ahead and you will manage much more easily.

What to juice?

There are so many resources now online, in books and in magazines to help you find juice recipes that you will love and enjoy. Try to avoid too much fruit as this can be too much for the liver, stick to green vegetables as much as possible and just use fruit to give a little sweetness, apples are great for this.

Heres a fantastic recipe that we often use on our retreats, to get you started:

1 stick of celery
1 courgette
2 apples
a handful of kale
half a lemon

Juice the ingredients together and enjoy x

Juice Cleanse

 

We are running a Yoga & Juice Cleanse Retreat Weekend at Middle Piccadilly 26th – 29th April 2019 

Special Mothers Day Therapy Offer

Mothers Day Gift Vouchers

Soul Replenish Massage

SPECIAL MOTHERS DAY OFFER!Give the Gift of Blissful Relaxation and Indulgence.

Give a gift voucherfor this treatment plus a free gift of a Geranium Face Cream made by Mellulah for just £49! Usual Price £75!
Until 1st April 2019Mothers Day Gift Vouchers

You deserve to treat yourself too, so feel free to book this offer if you’re a mother, sister, wife, partner, friend, colleague, superwoman, cat woman, any woman!!

You can buy as many vouchers as you like before 1st April, there is no limit on how many you purchase as long as you use them before the end of 2019.

This indulgent Mothers Day Special Treatment will take you from an invigorating and uplifting Indian Head Massage, to a therapeutic full body Aromatherapy Massage, beyond this Saira’s healing touch with hands on Reiki Healing, ending with Reflexology at the feet.

Mothers Day Gift Vouchers 30ml Geranium Face Cream made with essential oils & a cream base that contains no nasties worth £10.

Initial Consultation & Treatment (1hr 45 mins) £70£54

Follow Up (90 mins) £65£49

 

 

Gift Voucherscan be purchased via BACS Mellulah 82611963 51-81-01 or Paypal below.
We will email you your voucher within 24 hours (more urgently if needed) for you to print off and give or keep for yourself if you prefer!!
If you are booking a treatment for someone who has never seen Saira before you will need to book an Initial Consultation and First Appointment £54, otherwise its a Follow up £49.

Offer runs until 1st April 2019, vouchers can be used anytime before the end of 2019.

Mothers Day Massage Offer


Happy New Year from Mellulah! X

A new year message from Mellulah. Gratitude for all your support and love in 2018, its been a wonderful year! Looking forward to seeing what the new year brings. Thank you for choosing Mellulah as your sacred space on your own healing journeys, its a pleasure and pure joy to share yoga, therapies, healing and compassion with you all! Saira xxx 

Today is LOVE FRIDAY at Mellulah

Its LOVE FRIDAY at Mellulah! ❤️
Book anyHolistic Therapy online today and you’ll get it at HALF PRICE!!!
Book today and pay when you come for the appointment. Treatments include Soul Replenish Massage £65 will only be £32.50 for 90 minutes, or a Back, neck and shoulder £30 will be £15 for 30 minutes!
Spreading a little L❤️VE around Dorset to offset the consumerism of BLACK FRIDAY!
Love Saira xx  

We did it again! Gold for Mellulah WOOHOO!

Spa Wellbeing Dorset

Mellulah won Gold again for Spa and Wellbeing in Dorset.

It was a wonderful night at the Dorset Tourism Awards last week. Held at the Lighthouse in Poole,  over 200 guests enjoyed a delicious 3 course meal, entertainment and then lots of cheers as awards were presented and businesses were recognised for their contribution to tourism in the county.

It was great to see so many really small business being awarded for their achievements, lots of one man bands and family run organisations. The awards are all about recognising the little guys, not one big corporation or large chain to be seen! This was the second year that Mellulah made it to the final and Saira went along with her husband Stoo for a night of serious nerves and extreme delight!

Mellulah won Gold for the second year running in the Spa and Wellbeing Experience category.  We also won Silver at the regional South West awards in February 2018 so we are on a roll it seems.

Judges for the Dorset Tourism Awards said their day with Mellulah was ‘an inspirational visit, we can not wait to go back’. As an entrant of the tourism awards, candidates go through a rigorous process. Last year Mellulah was invited to enter and we decided to go for it again this year. Firstly a lengthy entry form is filled out. Saira spent a few long days during the June heatwave, sat in the garden under a tree writing, deeply from the heart about the ethos of Mellulah and what it is all about.

As a very small spa and wellbeing business run by Saira and a team who come in to help on retreats when needed, Mellulah is all about LOVE. Saira didn’t hold back when she shared this ethos with judges, when asked why customers keep coming back to Mellulah, she wrote “

“Each guest who comes to me is important in a way that goes beyond my business mind. I have a real passion for the work I do and simply love the life I have created around Mellulah. This energy of passion comes across to all my yogis and clients, they all know I really care about their wellbeing and want to bring true and lasting change into their lives. I believe that my own experiences in life have taught me how best to help others, I have worked through some very difficult issues in my life with the practice of yoga, meditation, healing and participating in retreats. This makes me authentic in everything I do, I am not reading from a text book, I am a living example of how these can help a person to turn their life around. I believe that I empathise hugely with the people who come to me and they feel this, they feel loved, cared for and nurtured and I trust that by giving them tools to help them find harmony, they can do the same as I have and deeply heal.”

Saira shared her own story within the entry form, how she went from a young drug addict falling into abusive relationships to an older, happy, fulfilled yogi, it seems she won the hearts of the judges as well as those of many of her loyal retreat guests and therapy clients.

After the entry form has been read by judges, a short list is made and ‘mystery shoppers’ are sent out to check businesses in secret. Ours was sent during our August retreat at Middle Piccadilly near Sherborne. We found out at the end of a fabulous weekend that we had been shopped!  Judges also go through all social media presence, read every review and all press attention. Then a long wait until October to find out if we made the finals and a heart pumping end to the process at awards night.

Saira was over the moon to win Gold again for herself and the wonderful spa and wellbeing team in Dorset who work so hard to support her on retreats. Its also great news for all the guests who will hopefully feel even more confident about joining a retreat, a yoga class or coming for a therapy appointment with Saira. The best way to find out why Saira keeps winning is to come along and find out for yourself!