Healthy Snacks

How is snacking going? It is difficult to stop thinking of snacks as sugary breads, biscuits, chocolate and crisps.  Lets start associating fast, on the run food with easy, healthy alternatives.  How about washing and eating a whole bell pepper or tomato like an apple. Or wash celery, cucumber or carrots throw them into a bag and pop them into your handbag.  You do not have to spend lots of time cutting and chopping so whole veggies are a good option.
Here is another taste crispy snack.
Olive oil
100g Kale stem removed
dried mixed herbs
Preheat your oven to 180 degrees.  Line the baking tray with foil and lightly brush the kale with a little olive oil.
Cut the leaves (removing the storks) into wide slices and arrange evenly spaced on the baking tray.
Bake for 15-20 mins being sure to stir, cook until the Kale is bright green and crisp.
Remove the leaves from the oven and season with herbs.

Another great one is celery sticks with peanut butter. Buy the Natural Source brand in the supermarket, this brand does not contain sugars or loads of preservatives.
Keep snacking the trick is not to let yourself get hungry.



DAILY ROUTINE UPON RISING Coconut oil pulling (Baraka virgin coconut oil available at Keels, or Kemara virgin coconut oil at Milk & Honey or Crescat Keels)– this is a detoxing process which allows the toxins which have built up during … Continue reading



A typical breakfast consists of at least 50 percent fruit and/or vegetables. Ideas for breakfast include:

  • Green Smoothie or smoothie (See list below)
  • Fresh juice
  • Kiribat (milk rice) with pol (coconut) sambol
  • Steamed yam and freshly scraped coconut.
  • String hoppers with pol sambol and yellow sweet potato curry
  • Oat Muesli (see recipe below)
  • Oatmeal porridge
  • Herbal tea, black tea (without milk), or green or white tea


If you are at work or on the run I think it is always a good idea to have a healthy snack at hand especially nuts or fruit, to kill sugar lows.  Also carry a bottle of water with you as most hunger pangs are signs you are thirsty.

Snack ideas include:

  10 to 15 raw almonds or cashew ( almonds take the skin off by soaking them)

  Apple sliced, with 1 tablespoon peanut butter (natural choice or one without added sugar)

  Piece of fruit

  Carrot, celery and/or cucumber sticks with hummus

  Smoothie made with allowed foods

  Green vegetable juice


A typical lunch on a detox diet consists of approximately 60 to 80 percent vegetables, preferably raw, such as greens, bell peppers, tomatoes, cucumbers and red onions. You can then fill the other 20 to 40 percent in with other plant foods, such as cooked chickpeas, steamed broccoli, gluten-free grains such as rice, kurakkan, quinoa, and baked sweet potato.

A salad is an easy, packable detox lunch. Assemble a bowl or plate based on the ratios above. Make a simple dressing using 2 teaspoons of extra virgin olive oil, 2 teaspoons of fresh lemon juice, and an optional 1 teaspoon of fresh-chopped herbs. Other lunch ideas include:

  Chickpeas, mung beans and vegetables seasoned with turmeric, ginger, and cumin

  Salad with choice of vegetables, such as green leaves, cucumbers, onions, and steamed beets.

  Lentil soup

  Rice and curry but only 20%-40% organic red or white rice ( again purchase from The Good Market or ask at your supermarket)


Time for a healthy snack as above mentioned


Dinner is 60 to 80 percent vegetables. An easy dinner is a Buddha bowl. You don’t have to follow a recipe to make one, just combine 1 cup of cooked brown rice or quinoa, 1 to 2 teaspoons of an allowed oil such as extra-virgin olive oil, vegetables, beans and legumes, seeds and seasonings, such as chickpeas, spinach or kale, steamed broccoli, avocado, hemp or chia seeds, or seaweed.

Other dinner ideas include:

  Steamed kale sprinkled with cashew nuts and tossed in lemon juice and olive oil

  Brown rice, kurakkan pittu or quinoa

  Steamed fish with fresh herbs and lemon with bok choy (not to be eaten after 22nd April)

  Vegetable curry with brown/red rice

  Broccoli soup

  Black bean salad with quinoa

  Thai cashew vegetables with quinoa




Step 1)Preparation for a Detox Although it can be tempting to jump into a detox, preparation is essential because it affects how a person feels during the process. Begin by increasing your intake of fresh vegetables during the pre-fast. We … Continue reading

The Bitter Principle

Yogies, what is the Bitter Principle and why do we need to add it to our Detox?

The bitter principle works by stimulating the bitter receptors in our tongue, boosting digestive enzymes in our stomach, thereby improving and strengthening the digestive system.

Digestive weakness and decrease in stomach enzymes  both reduce the assimilation of nutrients by the body. Stress can disrupt digestion and this further decreases the body’s vital energy.

We all suffer from weak digestion at some point here are a few indicators to be conscious of:

  • anemia
  • excessive gas
  • painful digestion and intestinal cramps
  • poor fat digestion
  • poor protein digestion
  • irritable bowel syndrome
  • loss of energy and vitality
  • excessive craving for sweets, fats, and carbohydrates
  • food allergies
  • digestive weakness due to mental overwork and lack of exercise

How to add this to your diet?

Twenty minutes before eating stimulate your taste buds with something bitter.  Bitter gourd is a great one, cut a slice of it and eat it raw or cut 2 inches of the bitter gourd blend it with a little water and drink a teaspoon like a shot.

If you have a neem or margosa tree in your garden, take a leaf wash it and chew on it.  It is not only a wonderful bitter but it also is a boost for your immune system.

After Dinner Calmative Foods.

After you have eaten your meal, to finish the digestive process why not chomp on our wonderful Sri Lankan cinnamon.  Do you know we grow the most valuable cinnamon in the world?  Buy yourself some cinnamon sticks, preferably organic and chew a 1/4 inch of a cinnamon stick after dinner.  It will make your mouth taste and smell fragrant.  It helps reduce candida a bad fungus in the body, reduces the rise in blood sugar after food and also increases the bodies ability to respond to insulin, thereby making it a  perfect way for diabetics to finish off their meal.  Finally cinnamon calms the digestive system allowing you to finish the digestive process you began with your bitters.

May the detox be with you!  Still a few spaces left on the Guava House Retreat for anyone interested please telephone 0778011984.

Love and light


Kundalini Yoga Class today Thurs 18th April at Body Bar 7.30-8.45pm

Why not try a new yoga class?

Sunder Khalsa playing the gongKundalini Yoga consciously combines specific methods of breathing, movement, stretching, meditation, mantras and relaxation. The practice of Kundalini Yoga has amazing and immediate results and insures lasting long term physical, emotional and spiritual benefits, it helps you look great, feel great, relax, enjoy life and live in grace and gratitude.

In class we will use exercise, breath control, and meditation which promotes physical health, taps and stimulates the mind’s potential, awakens consciousness and touches one’s innermost being.


Every Thurs


Body Bar Gym,
3 Jawatta Avenue, Col 5


Cost: Rs600 per class
Tel: Shaunagh’s Mob: 0773022142


Blog: –http://sanasumainsrilanka.wordpress


What are the benefits of an alkaline diet?

ulpotha 072 ulpotha 075What are the benefits of an alkaline diet?

All chemicals, natural and otherwise, have a pH level, which is a measurement of hydrogen. The pH scale ranges from zero to 14, with zero being purely acidic, 14 being purely alkaline and seven being neutral. Human blood should ideally be a slightly alkaline ph of 7.3 to 7.4.  Therefore, the bulk of our diet, around 70%, should be alkaline-producing foods. It should be noted here that alkaline foods refers to the effect they have on our pH, not the actual pH level of the food itself. Most fruits, for example, contain a fair amount of acid, but they have an alkalizing effect on the blood and urine. Food is not the only factor that makes us acidic or alkaline.  Stress leaves an acidic residue in the body, just as relaxing activities such as yoga and meditation makes the body more alkaline.

What are acidic food?

The modern day diet is made up of mainly acidic foods such as processed meat, processed wheat, dairy and sugar.  You may notice signs of over acidity in your body when you have a runny nose on waking, fatigue, a skin breakout, or a slight case of irritable bowel syndrome.

Illness preventionulpotha 074

If the body creates an acidic environment it promotes the growth of bad bacteria, yeast and fungi. The imbalance of your body’s good bacteria makes you more prone to getting infections. You will be less likely to suffer from the common cold when your body is alkaline.

Preventing Cancer

A major benefit of having an alkaline body state is that you might reduce your risk for developing cancer. When your body is too acidic, oxygen levels are lowered and cellular metabolism stops. This can lead to the growth of cancer cells. Maintaining an alkaline state helps encourage healthy cell turnover, which is key in the prevention of cancer.

 Healthy Weight

Fruits and vegetables make your body more alkaline, while processed foods, sugar, refined carbohydrates and alcohol make you more acidic. By eating alkalizing foods, you are more likely to maintain a healthy weight. The frequent consumption of acid-producing foods is more likely to contribute to a weight problem.

Alkaline Vegetables

Vegetables that have the highest amount of alkaline-forming minerals include asparagus; celery; alfalfa sprouts; leafy, green lettuce; all dark leafy greens (gottukola etc) spinach; broccoli; carrots; bell peppers; cabbage; squash; and potatoes. Slightly alkaline to neutral vegetables include onions, Brussels sprouts, cucumbers, mushrooms, okra, and sweet tomatoes.

Alkaline Fruits

Fruits that are highly alkaline include lemons and watermelon, limes, mango, kiwi, melons, papayas, cantaloupe, passion fruits, pineapples, raisins and grapes. Moderately alkaline fruit include apples, avocados, nectarines, peaches, grapefruits, guava, and berries such as strawberries and raspberries. Slightly less alkaline fruits include coconut and cherries.

Alkaline Proteins and Nuts

Some proteins such as poached eggs, whey protein powder, cottage cheese, and fermented tofu are alkaline forming foods. Sunflower seeds, pumpkin seeds, squash seeds, nuts, almonds and flaxseed are also alkaline forming.

Alkaline Beverages and Spices

Alkaline beverages include vegetable juices, fresh fruit juices, unpasteurized organic milk, mineral water, green tea, herbal tea, ginseng tea and apple cider vinegar. Alkaline spices include cinnamon, ginger, chili pepper, curry, mustard, sea salt and all herbs.

Kundalini Yoga Classes over the Sinhala/Tamil New Year holidays

Partner meditation

Partner meditation

Over the holiday period Fiona and Shaunagh will be teaching the following classes:

Today Thursday 11th April

Shaunagh’s Kundalini Yoga Class
Need a pick up?
Come and experience a Kundalini Yoga Class and feel both energized and relaxed?
All levels welcome.
Time: Thursday 7.30-8.45pm
At Body Bar, 3 Jawatta Avenue, Col 5

No classes by Shaunagh or Fiona on Monday 15th April.

Thursday 18th  April class as usual at 7.30-8.45pm at Body Bar



Why Detox?

Healthy saladsSo why bother to detoxify the body and where do toxins come from?

In fact our body regularly eliminates many pounds of toxins daily through our bowels.  Our bowels are the human body’s sewage system.  The toxins come from inhaling dust, car pollution, chemical sprays from our household cleaners, undigested processed acid forming foods (please see alkaline foods below) ingested heavy metals and pesticides in our food.  A large amount of toxins come from dead cells from our own body.  By taking time to re-evaluate what we consume from the food we eat to the entertainment we watch, we can increase our wellness, feel energised, calm and alive.






Fresh is always best, however you can make a smoothie and refrigerated for up to 2 days.  But practically speaking I would make up a fresh batch daily. Store it and drink it throughout the day.

It is very important to use different kinds of green leaves as you will lose your desire to drink your green smoothie if you only use one type of leaf.



Raw Family Wild Banango

2 cups of gottukola (organic if possible)

1 banana (frozen or fresh)

1 mango

500ml of king coconut or water

Yields almost 1 litre of smoothie

Add liquid to blender first now add leaves then fruit.  Blend on pulse for the first minute. Thereafter blend on high for around 3 mins or until the juice is really smooth.  Now drink and refrigerate the rest.


Green Watermelon

8 large green or red lettuce leaves

l.25kg of watermelon

250ml of king coconut or water

Yields almost 1 litre of smoothie.

Blend as instructed above.


Alive and Kicking

250ml of freshly juiced apple juice

1 banana (fresh or frozen)

1 mango

5 leaves of Kale ( organic if possible)

500ml of king coconut water or water

Yields almost 1 litre of smoothie.

Blend as instructed above.


Mango Parsley pudding

2 large mangos

1 bunch of parsley (organic if possible)

500ml of king coconut water or water

Yields almost 1 litre of.

Blend as instructed above.


Strawberry Fields Forever

1 cup of strawberries

2 bananas

1 bunch of water cress (sarana)

500ml of king coconut water or water

Yields almost 1 litre of.

Blend as instructed above.



1 passion fruit

2 bananas

1 bunch of water cress (sarana)

500ml of king coconut water or water

Yields almost 1 litre of.

Blend as instructed above.


Kiwi Delight

4 ripe kiwis

1 banana

3 stalks of celery with leaves

500ml or king coconut water or water

Yields almost 1 litre of.

Blend as instructed above.