November 2024 – Breathe

Inspirations:

This month, I conducted some very enjoyable fermentation workshops at Global Gardens and Insole Court, both lovely places in Cardiff, and was also invited to give a brief talk on stress to the team I work with for my part-time job. Unlike my fermentation workshops, I found this task more demanding due to the potential resistance from my corporate colleagues towards lifestyle and diet changes. To address this, I opted for a simple presentation focusing on the impact of stress on the body and emphasized the importance of the breath. It's fascinating to consider that the breath, essential for survival even before water and food, can assist in regulating the release of stress hormones such as Cortisol and Adrenaline. While stress can be beneficial in enhancing focus and meeting deadlines, chronic stress and continuous hormone release can severely affect gut and mental health, potentially leading to disease. By understanding how emotions can trigger this hormonal response through the HPA axis (hypothalamus, pituitary and adrenals) and utilising mindful breathing to shift into a parasympathetic state, we can avoid entering a fight-or-flight mode, ultimately aiding both healing and well-being.

I've been enjoying reading the insightful book by Gabor Mate titled "When the Body Says No," where he frequently discusses how suppressed emotions and trauma can lead to stress in the body, potentially resulting in severe autoimmune conditions.

In Chinese Medicine, the metal element is prevalent until December 21st and along with the gut (discussed in our October's newsletter), taking care of your lungs is crucial, as the first thing that enters them is the oxygen you breathe.

Consider the following for efficient breathing:

- When you breathe through your nose, it serves as a filtration system.

- Being mindful of your surroundings and the nose's protective function in relation to air quality and toxicity.

- Engaging in abdominal breathing can assist in the massage of internal organs and in halting the fight or flight reaction.

There are many breathing techniques that can be used depending on circumstances, but a good start would be: an abdominal breath in through the nose, counting to 4 and gently releasing (through the nose or mouth) to a count of 6, and repeating these conscious breaths 3 to 5 times in the same way. You may feel the cold air entering your nostrils as you breathe in and the warm air leaving your body as you breathe out.

There are many other techniques to gain energy or to help with focus. It is worth watching James Nestor's 5 ways to improve your breathing and his great book Breath.

The breath is also the root of any Yoga practice, I love following Adrienne and thought this video would be a great way to explore your breath in helping calming the nervous system in a very gentle way!

I have recently discovered the taste and powers of Oxymels. These are wonderful potions made of 2 thirds Apple Cider Vinegar (with the mother) and 1 third honey. Then you can chuck in what you fancy into your jar; I love to fill up my jar with Wild Garlic buds, before pouring in the cider vinegar and honey mix - but you can also prepare a potion for the winter with garlic, ginger, thyme, rosehips and lemon. Leave it for about 3 weeks, then have a table spoon daily to prepare your immune system to face the winter!

My mantra for this month is:

I breath in: peace and calm

I exhale: stress and worry

GOOD TO KNOW:

> The Great Gut Gathering - Tuesday 26th of November -

Don't miss out a great evening to open you horizons on fermented foods and drinks and foraging with like minded people, great food and music!

we offer a special £5 voucher (333-THEGGG) specially for you to use by the 18th of November!

> 2024 Great Taste Awards and flavours updates:

Our Ginger & Lemon won a star again for 2024 but also our Lavender YAY!!!

Two of our flavours have now changed: Blackcurrant has become Blackcurrant and Hibiscus and our peppermint is now Lime and Mint.

We have revamped our shop labels and we are very pleased with the results.

> Christmas updates:

We are attending our regular markets up to Christmas: Roath, Cowbridge and Kenfig and our last deliveries will be made up to the 24th of December. it may be worth putting your orders in ASAP end of November, bearing in mind that we will not re-open until the 17th of January!

> South Wales Fermentation Revolution:

The WhatsApp group for fermentation enthusiasts is growing with each market and event I attend, welcoming new fermenters. If you are keen on learning and sharing your fermentation experiences, kindly provide your phone number to join us! (07515493402) Please note that the group is open to those residing in the South to West Wales region.

We hope you can make it to our Gathering on Tuesday 26th of November! Tickets are available now so don't wait too long to secure your space!

> Initiatives for Promoting Wellness: Our exciting mission is to share our expertise with a broader audience and make the wonderful world of fermentation accessible to all! If you know of anyone keen on exploring fermentation, whether they're individuals, communities, or venues, please don't hesitate to get in touch with us. We offer engaging presentations, hands-on demonstrations, enriching workshops, and delightful tasting experiences, showcasing water kefir and sauerkraut. Let's spread the joy of fermentation together! Click here to get a glimpse!

> Bridge Studio News: We are currently focusing on expanding our offerings to more independent shops and - possibly! - to more Farmers Markets further afield. We have acquired a 2-head filling machine and have now invested in a labelling machine (manual!), as well as introduced new flavour variations! We are proud to have our team building up with Lavinia on the Kraut making and helping with day to day tasks and Sophie, making 1st and 2nd fermentation water kefir as well as covering for a couple of markets monthly! We are on the look out for delivery drivers to cover for some of Alan's shift from time to time.

> Website links and references: We have a page featuring links to authors, books, and podcasts that we enjoy has been included on our website! Check it out!

> Accessories: Absorb Glasses and T-Shirts, and extra touch for Christmas?: Our vibrant T-shirts and drinking glasses are available for online orders or can be bought at markets.

> Drinking Water Kefir for better health: If you want to drink our Water Kefir regularly to support your health journey, there are 2 money-saving options available:

Join our subscription scheme by filling in this document and emailing it back to us at (absorbhealth@outlook.com) *.
Learn how to make it yourself! We can sell you some grains, give you a receipt and teach you all you need to know!

*We deliver all around Cardiff and surrounding area - and further afield (see below).

> Grouped Deliveries outside of Cardiff: We have 2 separate delivery runs each month that go east of Cardiff one week and west of Cardiff on the other. Please get in touch if you live in the areas detailed below and want a Water Kefir delivery:

. Gower, Mumbles, Swansea, Swansea Valleys to Pontardawe and Ystradgynlais: Next runs are Thurs 7.11/ 5.12/ NO DELIVERIES WEST IN JANUARY! . Newport, Monmouthshire and Bristol: Thurs 21.11/ 19.12/ 23.01

WORKSHOPS and TALKS on Fermentation and Digestive Health:

Our last workshops at Global Gardens and Insole Court went really well, I event did a demo on making Kimchi at Global Gardens which was a great success. I am so grateful and happy to be helping more people to start their fermentation journey.

We have more workshops this month and into early December, with more in the New Year:

Friday 22nd of November, Fermentation and Gut Health Workshop - Make your own kraut, The Grange Pavilion, Grangetown, Cardiff - 2.30pm
ABSORBHEALTH presents *The GREAT GUT GATHERING*, Tuesday November 26th: an evening at Coed Hills for fermentation enthusiasts: includes a discussion panel with foraging, wild fermenting & cooking experts, a buffet featuring fermented foods (by XXXXXXXXXXXXXXXXXXXX), sharing our ferments (please bring your latest fermentation creation) and some great music! Tickets are NOW available!
Tuesday 3rd of December, Fermentation and Gut Health Workshop - Make your own Festive kraut and Supper, The Pantri Box, Porthcawl

Please check my calendar for the latest updates on which markets I'll be attending in the next couple of months and links to workshops (some will be updated later)!

WATER KEFIR

Flavour of the Month:

We are still introducing our new flavours: Lime & Mint and Blackcurrant & Hibiscus but we'll be doing our special festive flavour in December: Spiced Apple & Blackberry.

Do your bit for the environment and remember to return your empty bottles and sauerkraut jars - reusing is much better than recycling!

Happy Autumn season! Thank you for following Absorb!