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

When was the last time you FULLY expressed yourself through movement and dance, like no one is watching? Why is this a topic of discussion this month, because as women in particular we are sometimes afraid to let go, afraid to be free, afraid to be seen and move the way we want to move and dance. Dancing and being free in the moment, allows us to come into our selves, it allows us to have fun, to experiment with different moves or styles and gives us the opportunity to be free and not worry about what other people think of our dancing and movement, to be free of judgement and our own inner critic.

I have witnessed it myself, where people are afraid to creatively express themselves, to own their bodies, to move freely, to just embrace the freedom of dancing like no one else is in the room. So I ask you this: "When was the last time you danced like no one is around" and how did that feel for you? Was it freeing, was it loving, was it fun?

I LOVE to dance, I dance around all the time if there is music, in the car while I'm driving or not driving I'm moving and feeling into the music like I'm dancing with my feet, but obviously I'm driving also...I dance around in the gardens and I am not afraid to move. Sometimes, we just need to surrender to what is, to feel more, to move into our bodies more, our hearts more, and just be comfortable with that. 

Dancing, moving, creative expression is a way of getting out of our heads and into our hearts. It's another way we can practice being present in the moment and feeling fully alive. When we dance, we get out of the busy chatter going on in our minds, we lose the critic, we remove some of the limiting beliefs we are carrying. I invite you dance more, to move more, to express yourself more.

Because when we move freely without the worry of being judged, we are connecting to our hearts, our souls. We are learning to pause and dial in, we are self-regulating, we are breathing life force and energy and we are softening, when things feel heavy or hard.

Dance beautiful soul, release the tension, move into your body, into your heart where you are free and happy.

We understand that sometimes it's really hard to let go of the inner critic or judgement & constant chatter in the mind, especially when all you want to do is 'Dance' and have 'Fun' so the next time you feel the creative urge to dance like no one is watching and have fun, re-set and reframe your narrative with these tips:

• Tip 1 - Practice Self-compassion, by being kind and compassionate to your needs to move, to be free, to have fun - without feeling guilty.

• Tip 2 - Use breathing techniques to allow yourself to pause, lean in, go inwards and ask yourself what's getting in the way of your creative expression.

• Tip 3 - Be Authentic and Stop the Comparison, you are enough just the way you are, there is no need to self-doubt yourself. Just move, dance, let go!

• Tip 4 - Make time for you, to have fun, to release the tension, to move, to let go, to be creative, to switch off that critic mind - mindfulness is the way forward.

• Tip 5 - Journal with Positive Affirmations, to change the narrative, to do the inner work that's required to release you from expressing your truest, highest, and most loving vibration.

And remember that these are tools that are available to guide you, if you require more guidance or assistance, please do reach out or seek support from a professional if you feel like your 'inner critic' or self-talk is too overwhelming at times.

And before we head onto our recipe of the month...we think you might enjoy this Episode from - "Conversations with Arzu":The Vitalityandmore Podcast. 

https://open.spotify.com/episode/0Es3Yg21iiaXx0xMIYCzCX

Now to some FOOD & RECIPE sharing.

Our recipe of the month features the beautiful citrus, mandarin that's currently in season and abundance on our farm. They are delicious little balls of goodness that you can make ahead and keep in the fridge when you feel like a little healthier snack. As always they are made with wholefoods and I'm sure you are going to Love them, as much as we do!

So as always if you do make these delicious treats or any of our recipes and share on your socials please do tag us @vitalityandmore and use #vitalityandmorerecipes

Mandarin, Almond & Tahini Balls

The perfect sweet but 'healthier' treat to have in the fridge when you have the cravings...

Ingredients & Directions for the Balls:(Best to keep refrigerated in container)

4 Cups Pitted Dates (soaked to soften)

zest of 1 mandarin (organic - no wax)

2 cups organic almond meal

2 cups shredded unsweetened organic coconut (1 cup for mixture, 1 cup for coating balls)

1/3 cup mandarin juice

1 1/2 tsp vanilla

1/3 cup tahini

2 tbs raw cacao powder

1 cup raw almonds (chopped)

Makes 48 balls in total (sized with tablespoon)

Method: 

Simply blitz dates, then add all the remaining wet ingredients and then dry ingredients - ensure everything has blended, adding in chopped almonds at the end. Mix through and when you're happy with the consistency - should be stick, you may need gloves to measure with tablespoon and roll into ball, then roll into shredded coconut to coat. Place on lined tray and in fridge to set. Next day, put them in an airtight container and enjoy!

It is quite possible to make them bigger than tablespoon size, perhaps double the size, which means you'll end up with 24 balls instead of 48, do whatever works for you.

#vitalityandmorerecipes #proteinballs #tahini #plantbased

Mantra of the MONTH

If you haven't read my book yet, then here's a link for you to get a copy and if you have read it then please drop me a review, I would love to hear your thoughts and how it has helped you...

https://www.amazon.com.au/Follow-Your-Heart-Live-Eat/dp/1982292164