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 autumn months here in Melbourne, Victoria, Australia and May is upon us soon. As I was driving back from my yoga practice today, I felt called to do some reflection. Reflection about what fills my cup, how grateful I am to do the work that I do and ultimately how this all translates back to health and wellness.

The theme at yoga was "letting go" as the leaves let go and fall to allow time to be still and rejuvenate, so too do our bodies require the same nurturing. 

Here at Vitalityandmore our vision is to inspire you to do the inner work, to ground yourself, to find time for you, to learn to just "be" sometimes, to appreciate the small moments, to create, to grow, to expand. So tell me what fills your cup? Below you will see a diagram of all the things that currently fill my cup.

Remember that filling your cup means to fill your heart, what makes you smile, what makes you happy, what makes you get out of bed each day, what makes you fill your cup so much that it overflows to others.

If your cup is empty, then how can you possibly nurture, care, love, create and be there for yourself, your loved ones and your family - think about that one!

• Step 1

Make time to do the inner work, just sitting with your 'self' for 5-10 minutes, no meditation is needed and taking some conscious breaths in and out to open your space a little more.

• Step 2

There is always time, don't make excuses, if you have to wake up earlier, then do that, if you need to scroll less on your phone so you can fill your cup more, do that, whatever is necessary - have the intention and then take action.

• Step 3

Understand that you are worthy of filling your cup, so you can then give more of yourself and or be of service to others.

• Step 4

Choose 1-2 acts of joy each day to set a new habit for filling your cup. It may just be sitting and reading for 10 minutes or journaling when you rise in the morning or before you settle to sleep at night, or taking that hot aromatherapy bath, or sipping on some herbal tea.

• Step 5

Learn to say no to others and yes to YOU.

• Step 6

Return to your heart and stay open so you can keep refilling your cup.

• Step 7

As always make small changes to fill your heart and cup so that you can bring harmony and balance into your life. 

In Episode 14 of my Podcast I chat about how mindfulness is the new wealth, you should take a listen here:

https://music.amazon.com.au/podcasts/d034def2-35eb-4302-a021-4674c5fe528f/episodes/05ba94df-27e1-4b7d-b9d3-6b0f6c36ee11/conversations-with-arzu---the-vitalityandmore-podcast-ep-14-how-mindfulness-is-the-new-wealth

My favourite thing to bake and share as the weather gets cooler - is my delicious and wholesome Banana Bread...

So I've shared my recipe before on the socials, and if you haven’t tried it yet - then this is your sign to bake it. Its #dairyfree and #eggfree and #plantbased and delicious. Best of all simple to make with a handful of ingredients.

I often change the addition of nuts, sometimes it’s walnuts, sometimes it’s almonds or pecans…you can add chia seeds too or even chai spice to give it an extra boost of flavour.

Recipe for you to SAVE & BAKE 

2 cups organic Spelt flour 
OR any other flour you choose, can be #glutenfree or #oatflour 
1 tbsp baking powder
1/2 cup coconut sugar (can be less if you like)
1/2 cup grape seed oil or other light olive oil
1/2 cup organic almond milk or other plant milk
3 ripe organic bananas + 1 for top of cake
1 tablespoon ground organic cinnamon
1/2 cup chopped walnuts or other nuts

Basically mix dry ingredients in a bowl and add all wet ingredients including banana into a high speed blender and blitz - I use my @vitamix - pour wet mixture into dry and mix together, adding the chopped nuts at the end and folding through evenly.

Bake in a lined bread tin in a pre-heated oven on 180 degrees for 55 min - Enjoy my friends.

#vitalityandmorerecipes

If you have read my book then I would be delighted to read your review, please share your reviews online so that others can find it too, thank you, much love.

https://www.amazon.com.au/product-reviews/1982292164/ref=acr_dpx_hist_5?ie=UTF8&filterByStar=five_star&reviewerType=all_reviews#reviews-filter-bar