Hi everyone, and welcome to this month's newsletter, we are delighted that you have signed up to receive our monthly offerings.

May it remind you to find joy in the little things in life, and guide you to wholeness and heart-centred living. 

With Love & Blessings, 

Arzu xo

So we are well into the end of summer here in Australia, one of our favourite yet more challenging seasons, especially on the farm when you are living off the land and tending to gardens that need constant watering, weeding and love and care. A time when temperatures are a lot warmer, days are longer and we have the abundance of fresh organically grown produce. Today we want to encourage you to take notice of the food you eat and remind you to eat what's in season - depending on wherever you are...

Here at Vitalityandmore our vision is to inspire you to eat more natural foods, preferably organically grown produce so that your body can digest all the anti-oxidants, vitamins, minerals and good enzymes it needs to survive and be free of dis-ease.

Eating natural and from the earth is good for our bodies and the planet. We all know that what we eat affects how we feel every day, and it also has one of the biggest influences on our longevity, vitality and well-being.

We believe that eating mindfully brings about a greater state of awareness, appreciation and gratitude.

• Step 1

Always honour your food; where and how it was sourced, from farm to plate. Above all, show gratitude for it.

• Step 2

Engage all your senses when preparing and eating your food. Pause, take a breath, and carry on. Smell it, chew it, taste it, digest it slowly and mindfully.

• Step 3

Serve your meals in modest portions and be conscious of wastefulness. Eat leftovers, get creative with them.

• Step 4

Choose small bites and chew thoroughly and consciously. Connect to your heart.

• Step 5

Eat slowly, mindfully and with intention. Be fully present with your food. When we eat mindfully, we are in a relaxed and calm nature.

• Step 6

Avoid skipping meals and grazing as this can sometimes leave you feeling unsettled and not mindful. Give yourself the opportunity to make mindful meals and healthy snacks to fuel your body and soul; your heart.

• Step 7

Ensure your meals have a healthy load of plant based and wholefoods option. Eat your greens and eat the rainbow for your health and for the planet - Make conscious, mindful choices.

And if you want to check out an article on the connection between how Food and Mood are so inter-related then we think you will enjoy reading this one.

https://vitalityandmore.net/why-is-food-good-for-your-mood/

Now to some FOOD & RECIPE sharing.

Our Recipe of the Month features our #organicallygrown Zucchini again from the Farm...

With an abundance of zucchini, aka squash on the farm, it has given us some more inspiration to not only cook or bake with them, but to add them to SMOOTHIES!!!

Yes that's right we are going to be sharing our beautiful acai bowls made with frozen zucchini...

Acai Smoothie Bowls...with hidden frozen zucchini

You will want to blend this one soon!

Ingredients & Directions for our Plant Based, Acai Bowl

For the Smoothie:

1 packet frozen organic Acai

1 cup frozen organic Blueberries

1 1/4 cup organic almond milk or coconut milk

**NOTE: there is no banana here, we use zucchini instead, which is healthier and gives it a nice creaminess once blended smooth.

Toppings for Acai bowl:

Fresh berries to top (we have strawberries and blackberries)

1/4 cup shredded coconut (to top)

1/4 cup homemade granola (see our website or Insta for recipe)

1 tbsp peanut butter

1 tbsp chia seeds

Method:

Simply blend all your acai smoothie bowl ingredients in your blender. Pour into a bowl and top with your favourite healthy toppings...enjoy - they are the perfect snack or breakfast for hot summer days.

So next time you have an abundance of zucchini, cut them up and freeze them - it's the perfect way to use up all the extra zucchini you may have access to from your garden or the market.

#vitalityandmorerecipes #smoothies  #plantbased #organicfood #acaibowl

Mantra of the MONTH

If you haven't read my book yet, then here's a link for you to get a copy:

https://play.google.com/store/books/details?pcampaignid=books_read_action&id=V6pHEAAAQBAJ