Check out our Vegan Banana Bread Recipe. This recipe is oil free and can easily be tweaked to make it suitable for both gluten free and paleo diets. To make it gluten free, just use gluten free flour!
Do you ever find yourself throwing away bananas that have gone too brown? Don’t waste them! This is the perfect tasty way to use them up!
Ingredients for the Best Vegan Banana Bread
4 – 5 Ripe bananas – ones that have got speckles on them and are going brown
1 Cup of Sugar (I used a mix of demerara sugar and white sugar but you can use any)
1 1/2 teaspoons of Vanilla extract
1/3 cup of water
2 cups of flour (I used one cup of wholemeal bread flour and one cup of tapioca flour because that was what I had in the cupboard. You can use all gluten free flour and flour to suit paleo diets)
1/2 teaspoon of baking soda
1 teaspoon of baking powder
1 teaspoon of cinnamon
1 handful of raisins
1 handful of crushed walnuts
Jam optional for topping
Desiccated coconut optional for topping
Start be greasing a small loaf tin. Preheat the fan oven to 180 degrees c. (Adjust temperature for different types of oven)
Place the bananas, sugar, vanilla essence in a bowl. Use a stick blender to blitz it all until smooth. Add in a 1/3 of a cup of water and blitz again.
In a different bowl, place the 2 cups of flour, sprinkle the 1/2 teaspoon of baking soda in to the flour, sprinkle the 1 teaspoon of baking powder into the flour and also sprinkle in the 1 teaspoon of cinnamon. Mix this all together using a hand whisk until well mixed.
Add the dry ingredients into the wet ingredients and give it a stir. Do not over stir, just until all of the dry ingredients have been incorporated.
Add in a handful of raisins and an optional handful of walnuts. Sometimes I put the walnuts in the mix and sometimes crumbled on top. Stir them in to the wet mix.
Get your loaf tin ready and pour the mixture into it. You can sprinkle the crushed walnuts onto the top of the loaf if you haven’t put them in the mix itself.
Place the loaf tin in the centre of the oven at 180 degrees c and cook for 1 hour.
The finished article – the best vegan banana bread
After an hour take the loaf tin out of the oven, turn the banana bread out of the tin and allow to cool on a rack or plate. I can’t resist having an end slice whilst it is still hot and crisp. Enjoy the Best Vegan Banana Bread!
You can spread the top with strawberry jam or your favourite flavour jam and sprinkle with desiccated coconut. We think it looks lovely with the jam and coconut on and it adds a lovely extra bit of flavour. Let us know what you think, send us your pics of your banana breads and share the recipe with friends! Thanks!
Today is the sixth International Day of Yoga, 21 June 2020!
The idea of international Day of Yoga was first proposed by the Prime Minister of India, Mr. Narendra Modi during his speech at the UNGA, on 27 September 2014.
He beautifully described Yoga in his speech as follows;
Yoga is an invaluable gift of India’s ancient tradition. It embodies unity of mind and body; thought and action; restraint and fulfilment; harmony between man and nature; a holistic approach to health and well-being. It is not about exercise but to discover the sense of oneness with yourself, the world and the nature. By changing our lifestyle and creating consciousness, it can help in well being. Let us work towards adopting an International Yoga Day. NARENDRA MODI UN GENERAL ASSEMBLY
So wherever you are, you can do some Yoga today! Honouring our practice of Yoga and all of the teachers that brought it to us and continue to.
Remember that your Yoga practice is personal to you and can be anything from the compassion you show to someone, to taking a few deep Yogic breaths during your day to completing the full Ashtanga Primary Series.
Theme of International Day of Yoga 2020
The theme for International Day of Yoga 2020 is Yoga for Health – Yoga at Home
While the social distancing measures adopted by countries to fight the COVID-19 pandemic have shut down yoga studios and other communal spaces, yoga practitioners have turned to home practice and online yoga resources. Yoga is a powerful tool to deal with the stress of uncertaintly and isolation, as well as to maintain physical well-being.
We celebrated International Day of Yoga 2020 this morning at our Sunday Yin Yoga class. As a result of the current climate, we practice Yoga at home. You can continue with your practice and feel connected to others by practicing at home.
Yoga for Health is a wonderful theme for this year. We created a page on our website to highlight the great health benefits that yoga has. This page highlights the great work carried out by Dr Timothy McCall. He has collated a large number of health studies around the benefits of yoga. Currently there are 117 conditions listed that Yoga has been proven to benefit. Check out the page here, where you can read about it or download a copy: https://yogasmiths.org/health-conditions-helped-by-yoga/
Let us all spend a moment for ourselves today, on International Day of Yoga. Connect with our breath. Anchor ourselves in the moment through our breath. As a result you can allow yourself to witness and experience the union (Yoke) of breath, body and mind.
A riveting “On the Road” style adventure for the Yoga Generation! My Search for Yoga by David Williams is an autobiographical account of the authors search for yoga. It starts at the tail end of the 1960’s and ends in 1977.
Who is David Williams?
David is the first person who taught Ashtanga Yoga in the West! He is a highly respected ashtanga yoga teacher and lives in Maui. I discovered David through one of his students and friends David Swenson. My own practice of Ashtanga Yoga is based around how David Swenson teaches. I love his Ashtanga Yoga Practice Manual.
Being inquisitive, it took me to David Swenson’s teacher. As a result I discovered that David Williams was leading a workshop in Sitges. Sitges is just outside of Barcelona in Spain so basically on our doorstep compared to Maui! A few YouTube interviews reveal a gentle endearing soul. An “Aloha” catchphrase accompanied by a shaka surfer hand salute! We booked to go to Spain and then a world pandemic struck and lockdown.
Some friendly emails passed between David and I. As a result I purchased his recently written memoir, My Search For Yoga by David Williams!
The American Dream or Nightmare?
David’s journey towards becoming the Yoga Detective starts back in 1967 as a beach lifeguard in South Carolina. His version of the American dream is mapped out ahead of him, college, university, the legal profession, working 9-5, suburban life. The potential middle age spread and unhealthy older age. David desired another way, a different way to live life. The ever present risk of being drafted in to the Vietnam war existed in the background.
He meets his first “guru”, a fellow lifeguard called Bootie. Bootie imparts the following pearl of wisdom, which could only have been said in the late 60’s,
“….. you can do anything you want to do. You do not have to live a boring life like all the squares you have seen growing up.”
This spoke to David’s longing for an alternative lifestyle. The American counter culture at the time were embracing slogans such as turn on, tune in and drop out. Thankfully this was balanced with people that viewed the standard American dream as a dream. They successfully entered legal professions and other careers that keep society functioning. The equal and opposite lifestyles provide balance to our society. The rich tapestry of human individuality expressed through lifestyle. There is not just one way to live your life but a myriad of opportunities. David’s book encourages us to work out the path that is right for us.
Whilst at the Uni of North Carolina, David comes across Yoga for the first time via a fellow student. Tales of Yogis free from the shackles of the material world fire his interest.
The first Yoga class David attended was at the Atlanta International Pop Festival in June 1970. The class was introduced as;
“Before you get high on drugs, why don’t you try getting naturally high with Yoga”
At this music festival David was also lucky enough to see one of Jimi Hendrix’s last performances! As a music fan I am certainly a bit envious of that!
The underground Yoga scene is interestingly documented. People practicing Yoga from books and the odd teacher here and there.
On the Road in Search of Yoga
After reading a Ram Dass book David sets his heart on travelling to India to learn Yoga. David and his girlfriend fly to Europe and then embark on an epic cross land journey. They travel around Europe and make their way to India via Afghanistan and Iran.
A search around India for Yoga ensues. Whilst staying at an Ashram he witnesses a demonstration of Ashtanga Yoga by Manju Jois.
Returning to the USA, David is determined to return to India to further his study of Yoga. Another road trip across Europe to India takes him and Nancy Gilgoff (his girlfriend) to Mysore.
The descriptions of travelling across Europe to Indian in the early 1970’s are engrossing. You feel like you are on the road with David. The places he travelled through in the early 70’s are places that it would be very difficult and scary to travel through in 2020.
On arrival in Mysore for the first time, David learns that a previous student had left with a broken leg. However, David has made an epic journey to get there and begins to learn Ashtanga Yoga from Pattabhi Jois.
David refers to Jois with the respectful title Guruji. He is indebted to him as his teacher. Learning Ashtanga yoga changed his life and set him on a trajectory on which he continues to this day.
On the last day of his first trip to Mysore, Pattabhi Jois seriously injured him. He was strongly “adjusted” in an advanced posture. David describes how his trusted teacher almost broke his back;
“The force of his adjustment compressed and rotated a vertebra in my lower back to the point that it punctured an intervertebral disc, the cushion between my vertebra.”
This is truly shocking to read. I was obviously aware of the serious allegations of sexual assault against Jois that have come to light in the last few years. The testimonies of those abused can be easily found on the internet and there is video footage which makes for uncomfortable viewing. Physical assaults and serious injuries that he inflicted on people in the name of adjustments were something that I was unaware of.
David does not address the abuse allegations in his book and I respect his right not to. This is David’s story of his search for yoga and the book would have a very different feel if it were to become an investigation into Jois. I have read elsewhere on the internet that David would warn people against going to Mysore.
David Williams – successful Yoga Teacher
The start of David’s journey to becoming a world renowned Yoga teacher is covered in his memoir. Let us remember here, he was the first Ashtanga Yoga teacher in the West! His make shift yoga Shala in Maui is where he went from strength to strength.
A 17 year old David Swenson is recruited to cover teaching at the Shala in Maui. David and Nancy return to Mysore where David learns the final series in the Ashtanga Yoga system.
A young Eddie Veder from Pearl Jam features. He was inspired to take up yoga after a demonstration given by David at his high school.
We should pause for a moment and realise that Ashtanga yoga is the source of the modern vinyasa style of yoga that is so popular around the world. David was the person to bring this flowing style of yoga out of India and to the west. Without David, the story and popularity of modern yoga could be very different.
Pattabhi Jois – Lazy by his own definition?
A very interesting detail in this book that jumped out to me is that Pattabhi Jois was not practicing yoga asana (physical postures). David meets Jois when the latter is 58 years old. At this point in his life Jois had stopped practicing yoga asana. He is still practicing pranayama. As a result I find it a little difficult to comprehend his dogmatic approach. Jois is oft quoted as saying;
“Ashtanga Yoga is for all people: old people, young people, fat people, skinny people only not lazy people.”
“Practice Yoga and all is coming”
“Yoga is 99 percent practice and 1 percent theory”
Jois is therefore lazy by his own definition! The only time David Williams saw Jois demonstrate asana was a Sun Salutation B practiced incorrectly.
Jois’ lack of practice of asana is in stark contrast to his teacher Krishnamacharya and also his contemporaries such as B K S Iyengar. It is well documented that Krishnamacharya practiced yoga asana, pranayama and chanting until his death aged 100.
Whilst David was clearly very fond of his Guruji, I felt that Jois comes across as not a particularly likeable character. At times arrogant and not open to any kind of questioning of his methods. Jois was influential in spreading ashtanga yoga and training many people in this particular method. Perhaps that is the more traditional method of teaching, however, it does not stand up to scrutiny. It does not allow for any sort of open dialogue and is rather dictatorial. A way of learning that I certainly would not enjoy.
In Summary – My Search for Yoga by David Williams
This was a very enjoyable book to read. A real page turner. It is both a great document of a travel adventure but also a very significant historical record of one mans search for yoga in India. A search which resulted in Ashtanga yoga being brought to the West.
We have a copy of this book that you can purchase from us. This book is only available from David Williams. To purchase a copy directly from him would cost $155 (about £126) including deliver to the UK which is what bumps the price up. It takes around 6 weeks to arrive. We purchased 3 books from David. We are keeping one, have sold one to a friend. As a result we have one to sell and can sell it at £108 which includes UK postage.
If you would like to purchase a copy of this limited edition book please email us at email@example.com
After over ten years in the works, I am excited to tell you that my book has arrived, and we have just begun shipping them.
My Search for Yoga is my memoir. It focuses on the years between 1970 and 1977, telling my story beginning with my early fascination with yoga at age 20. That fascination evolved into my role as a â€œyoga detective,â€ searching in Europe, on two overland trips to India, and during the early days in the Carolinas, Florida, California, and Hawaii. My book includes many of the crazy stories (and more) that I have shared in my workshops over the years. It highlights the characters who were a part of my journey and the sometimes-hazardous, often wild adventures I experienced.
In addition to the stories of those days, my book documents the Ashtanga Yoga Syllabus as originally taught to me by Pattabhi Jois as it appeared on the wall of his yoga shala when I arrived in 1973. I later demonstrated this in my complete Ashtanga Yoga Syllabus poster which is available on my website.
The details: My Search for Yoga is a hardbound book measuring 9″ x 12″. It is 315 pages, weighs a little over 3 lbs., and has 132 color images that include the following:
90 color images from those early days
15 pages of my original documentation of the Ashtanga Yoga Syllabus
12 letters from Pattabhi Jois (27 pages), written for him by various letter writers
Through my story, I hope my book will tell my part in the early history of how Ashtanga Yoga made its way out of Mysore, India, and into the lives of millions of practitioners around the world today.
Today marks the start of Mental Health Awareness Week 2020. Since 2001, the Mental Health Foundation have campaigned around a specific theme for one week each May raising awareness of topics such as body image, stress and relationships. Mental health problems can affect anyone, at any time and so mental health is everyone’s business.
This year, the theme of Mental Health Awareness Week is ‘Kindness’.
During these challenging and uncertain times, the positive news that we have seen is always one of kindness. The bravery of our NHS staff and key workers. Captain Tom Moore who walked 100 laps of his garden to raise funds for our NHS. Neighbours getting the shopping for their isolated elderly neighbours. People helping people. The everyday acts of kindness that we are seeing all the time. And we saw this right from the start of the crisis. It is what makes others lives better and makes our lives better.
Kindness can transform our schools, work places, communities, and our society as a whole. As Mark Rowland, Chief Executive of the Mental Health Foundation says: “Acts of kindness can help improve emotional wellbeing. This is true whether we are giving or receiving it.” Kindness is clearly good for our mental health – both giving kindness (acts of kindness) and receiving kindness from others. Both can make us feel better.
In yoga, the first of limb of the eight limbs of yoga is called Yama – self-restraints. The first of the five Yama is Ahimsa. Ahimsa means ‘non-violence’ or more simply ‘compassion’ or kindness. Such is the importance that it is the first aspect of the eight limb path of yoga that is discussed. This involves kindness to ourselves and kindness to others. During Mental Health Awareness week let’s think about how we can spread this kindness to ourselves and to others.
How can I get involved?
During Mental Health Awareness Week you can carry out or reflect on an act of kindness. This can be anything – big or small – every act of kindness is important! It may be an act of kindness that you have done or that you have received. And we can learn from one another! You can post about this on social media and may even want to add a photo or video (with permission!) and use the hashtags #KindnessMatters #MentalHealthAwarenessWeek. There is no need to stop at one act of kindness either! You can do as many as you would like! However, do remember that we must always be kind to ourselves too – don’t overstretch yourself by giving too much of yourself if you’re not able to, or by going beyond your personal resources. Acts of kindness can of course be to yourself – self-care, recognising what you need in the present moment – be that space, a treat, or just permission to relax.
You can also share on social media your ideas on how you think we could build a kinder society that would support our mental health using the same hashtags #KindnessMatters #MentalHealthAwarenessWeek. Let’s start the conversation. We’ve seen how kindness is so important in all our lives, particularly over the past couple of months. How can we take that forward?
What are acts of kindness?
The possibilities are endless, and by sharing our ideas online, we can learn from one another. The Mental Health Foundation shares lots of ideas of acts of kindness that you can do during this week and going forward. You probably do many of these already without even realising how much your act of kindness means! Acts of kindness can be to others and also towards ourselves. Often we find it easier to be kinder to others than ourselves but we must remember that both are important
Some examples include:
Acts of kindness to others:
Give the gift of yoga with Yogasmiths to a friend for free during Mental Health Awareness Week 2020 – see full details below!
Call or have a virtual catch-up with a friend or friends – perhaps a friend that you haven’t spoken to for some time
Tell a family member or friend how much you love them and appreciate them.
Let someone know how proud you are of them
Say ‘thank you’ to someone – show them you appreciate them and the work they do.
Surprise someone you live with to a homemade dinner. Or simply make them a cup of coffee or tea
Spend time playing with your pet! They’ll show you how much they appreciate it!
Give or send someone a small gift – something homemade or something you’ve grown is always nice
Offer support or just check up on your neighbours – many people are self-isolating and may be experiencing loneliness
Acts of kindness to yourself:
Relax and unwind by giving yourself time to do something that you enjoy – for example reading a book, listening to your favourite music, a warm candle-lit bath, a walk in nature, yoga, exercise, gardening, baking a cake, learning a new skill, etc. What helps you? Could you give yourself some time everyday just for you – be kind to yourself.
Self-care – look after yourself – perhaps this means having a routine, going to be bed earlier, giving yourself time to cook a healthy meal for yourself, exercise, yoga, mindfulness, etc. Taking time to care for your physical, mental and emotional health
Connect with others – call a friend or connect online. Join an online class or group.
What are we doing for Mental Health Awareness Week 2020?
Free Yoga classes
During Mental Health Awareness Week 2020 we are inviting anyone who has attended one of our classes to give the gift of yoga to one of their friends who has never been to one of our classes before! All you need to do is send an email to your friend (remember to copy our email into the email: firstname.lastname@example.org) inviting them to attend one of our classes for free! That’s it! Your friend can then contact us and let us know which class they would like to attend. You can copy and paste the template below into your email:
(Title of email – Free Yoga Class! Random Act of Kindness for Mental Health Awareness Week 2020)
This week is Mental Health Awareness Week 2020 and the theme is Kindness. As my act of kindness, I would like to offer you to attend a free yoga class with my yoga teachers Yogasmiths before the end of May. The classes are taught via Zoom online video conferencing software.
Yogasmiths are Paul and Stephen Smith and are based in West Kirby, Wirral. To see the weekly Yogasmiths yoga timetable just visit:
Terms and Conditions – you are only eligible for a free class if you have not attended an indoor Yogasmiths class in the past. One free yoga class per customer. The free class must be used by Sunday 31st May 2020.
Virtual Pub Quiz with Yogasmiths
Saturday 23rd May. All profits from this quiz will be donated to the Mental Health Foundation. You can book on to this quiz at: *event has passed* . Cost is £5 per person. If you’ve attended one of our quizzes before you know it’ll be lots of fun and it’s the taking part that counts! It’s just nice to all get together and have some fun.
Daily acts of kindness
We’ll be posting acts of kindness posts daily during Mental Health Awareness week using the hashtags #KindnessMatters and #Mentalhealthawarenessweek. These posts will include acts of kindness we are giving to others, to ourselves and acts of kindness we’ve received. Look out for these and let us know what acts of kindness you have given and received. We’ll also consider how we can all build a kinder society.
Hold a virtual quiz with friends or family to raise money for The Mental Health Foundation. All profits from our quiz on Saturday 23rd May 2020 will be donated to the Mental Health Foundation. You can book on to this quiz at:
The Scottish Mental Health Arts Festival has a special programme of online activity running all this May. Artists and audiences will be exploring what kindness means to them. For more information visit: http://mhfestival.com
Earlier this year we completed a Mindful Self Compassion Course in Hoylake Parade Community Centre with Rita Bennet and Pauline Johnson. The course was a fantastic experience. Here we run through some details about the course and discuss its benefits.
Each course runs across 8 weekly sessions and also includes a silent retreat morning. The course teaches you practical methods and techniques to help you foster Self-compassion.
Mindfulness teachers Kristen Neff and Christopher Germer developed and put together the MSC course. You can find links to their websites and work in the Further resources section at the end of this post.
The course was split over 8 morning sessions and also an additional silent retreat session. Each session has its own theme;
Discovering Mindful Self-Compassion
Discovering Your Compassionate Voice
Meeting Difficult Emotions
Exploring Challenging Relationships
Embracing Your Life
The MSC Course provides you with 3 core meditations, 4 other meditations and 20 informal practices. This ensures that you can pick the practices that you like and that work for you. Likewise, it gives you scope to not have to do the practices that you do not find useful or do not like. This practical side of the course provides you with a toolkit of techniques. You can use these whenever you need to, dipping into your tool kit for the right tool!
Mindful Self Compassion and Yoga
The Yama are the first limb of Patanjali’s Eight Limbs of Yoga. Yama means restraint. Patanjali sets out behaviours that we need to restrain and puts this at the start of the Eight Limbs. Ahimsa is the first Yama in the Eight Limbs of Yoga. The sanskrit work ahimsa is often translated as non-violence, non-harm or compassion.
We tend to think of compassion as a giving concept. That we are compassionate towards others. However, compassion goes both ways and we need to consider self-compassion. In a yoga class for example this would be practicing to your own level and ability. Therefore, not being violent towards your own body.
Taking this concept wider, self-compassion is about being in tune with what we need at any given moment. Being kind to ourselves. Talking to ourselves in a kind compassionate voice. This is often the hardest part! We tend to talk to ourselves with the voice of a harsh critic. Talking to ourselves in a tone / manner that we would never dare to use with others. The MSC course helps you to begin to find a kinder voice towards yourself.
The Importance of Self Compassion
At this current time, the tool kit we developed as part of the Mindful Self Compassion course has been particularly helpful. It is quite a natural response during this lockdown period to have fluctuating moods and emotions. Consequently we can begin to feel stressed or anxious. Stopping and asking yourself what you need right now, is a powerful technique. Always remembering that you are looking at things that are within your sphere of influence. Do you need to sit and watch the breath? Or perhaps you need to offer your self a compassionate touch? Maybe you need to go for a mindful walk? There will be something within the Mindful Self Compassion tool kit to help.
Rita & Pauline
A quick word about Rita Bennet and Pauline Johnson. They are great teachers and facilitators. Rita is a fully trained teacher of Mindful Self-Compassion and also teachers MBSR courses. Pauline is a Clinical Psychologist and Mindfulness Teacher. Consequently as a teaching team they have lots to give their students from different perspectives.
Paul previously attended a Mindfulness Based Stress Reduction course with both Rita and Pauline. Because Paul loved the MBSR course we both jumped at the chance to attend the MSC course in Hoylake.
As a result of reading this blog, if you are interested in the Mindful Self Compassion course, you can email Rita to register you interest. You can contact her at: email@example.com