Suzy Daw BSc (Hons) Yoga Teacher & Physiotherapist - Awaken your body, mind and spirit for health and happiness

'Top 10 tips for a healthy 2015'

1) Diet and nutrition;
i) Half a lemon squeezed into water as a daily drink will really help detoxify and also alkalises your body
ii) Try adding sauerkraut and/or fermented foods to your meals. Fermented foods support healthy gut flora which work to assimilate your food and provide you with energy.

2) Drink plenty of water; goes without saying, ....but if you have a busy day it's easy to forget to drink enough, choose a BPA free litre water bottle and make sure you drink 2 of those a day (for a vitamin boost try and drink a fresh vegetable/fruit juice a few times a week)

3) Regular yoga practice; whether you are able to have a daily practice or get to a class once a week, try to make it regular. Back bends are great for rejuvenating and forward bends for quietening the mind, inversions for boosting immunity and sun salutations for balancing and energising. Pranayama breathing techniques help to charge us pranically; khapalabhati is great for detoxing and clearing, alternate nostril breath for balancing and ujjai for quietening the mind. Remember even 10 minutes a day can really help the body, mind and soul feel better.

4) Meditation/quiet time; Regular practice will help bring renewed connections, insight, clarity and a peaceful mind. If you feel you 'can't meditate' take away the pressure and just take even 5 minutes every day to be mindfully still and quiet.

5) Restful sleep and resting; Yes we all know 8 hour sleep is optimal, so go for that and especially going to bed around 10. However, if solid sleep is difficult (parents of young children, insomnia, any sleep disturbance) then take time to consciously rest in a comfortable position, I recommend an eye pillow to shut out the light and a relaxation CD. ( See below for more info about relaxation CD's)

6) Attitude of gratitude; When we are in an 'attitude of gratitude' we are more likely to be connected to our hearts, saying simple prayers everyday of what we are grateful for really brings our hearts and minds to the present. This is great to do with lighting a candle and also to do with children.

7) Connecting to nature; Spending time in nature is undoubtedly one of the most nourishing things we can do. Walking, sitting, meditating, connecting, watching animals will help you feel better and being filled by nature's abundance is just magic.

8) Take time to connect; Take time for yourself, take time with someone you love, take time with a group of people you feel connected to.

9) Exercise; An activity that raises the heart rate (3 x week) e.g. walking, swimming, dancing, sun salutations, running, gym, whatever you enjoy is vital for your well being. If you don't have much time there are so many 'APPS' you can download that have short effective workouts, (I currently like 'the 7 minute workout',... google it, you can find it on many sites!)

10) Be inspired in your mind; Read an interesting book/article (so many ideas...e.g. resurgence magazine, yoga magazine, permaculture magazine), go and listen to an inspiring talk/workshop, read a poem a day ( I love the book 'Love Poems from God') watch/listen to an inspiring mediation talk/satsang online or youtube ( Look at for free downloads of brilliant meditation teachers and Adyshanti and Mooji on Youtube).

Hope you may have had one inspiration to try or restart!


Poems always give me a deep and rich sense of connection to all things. They have a wonderful way of helping us to become present and stop for a moment........I always try to share a poem I love with another...they feel too precious to keep for are a few of my favourites.....enjoy.

Let us fall in love again....

Let us fall in love again
and scatter gold dust all over the world.
Let us become a new spring
and feel the breeze drift in the heavens’ scent.
Let us dress the earth in green,
and like the sap of a young tree
let the grace from within sustain us.
Let us carve gems out of our stony hearts
and let them light our path to Love.
and we are blessed by its light.
The glance of Love is crystal clear

Raw Chocolate Recipe
Another inspiring practise that I very much enjoy is making my own chocolate..... I gave up refined sugar a few years ago, as I was finding that the 'highs and lows' of blood sugars was not supporting my well being. Since giving it up I have found that I am more emotionally balanced, have more consistent energy throughout the day and the part of the mind that always desires something is much quieter, as the 'sugar cravings' have dropped away.
So having a very sweet tooth I have become much more creative with making my own chocolates, cakes etc without sugar.
Raw cocoa is very high in magnesium which helps to decrease tension in is therefore a perfect support to your yoga practice.....
So here is a basic recipe for raw chocolate.
100 grams of raw cocao powder
100 grams of cocao butter
2 - 4 tablespoons of agave nectar or runny honey, depending on how sweet you like it.
1 tsp vanilla essence
pinch salt

  1. Melt cocao butter on a low heat or in a ban marie.
  2. Seive cocao powder and add honey/agarve.
  3. Mix in melted butter and vanilla essence and salt.
  4. Taste...add more agave if you like it sweeter, this is then ready to pur into molds or
  5. Try divinding the chocolate and adding different things to the bowls e.g goji berry and orange oil, raisens, ground nuts.
  6. Put in fridge for at least an hour for hardening and enjoy.

There are many different websites to get ingredients from. I use Tree Harvest who seem to have a very ethical policy. Tel: 01531 650764 
For more information about Physiotherapy and other treatments go to my Physiotherapy website
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