Angel Food Cake

This light & fluffy Angel Food Cake is like a slice of heaven on a plate! It’s delicious all on its own, but absolutely divine topped with sweetened whipped cream and fresh berries or lemon curd!

Angel Food Cake is a classic recipe that is so much more wonderful when it is homemade than just picking up one from the grocery store bakery. The airy sponge crumb is stunningly white and surprisingly easy to pull off for any home baker! For more of our favorite cake recipes, be sure to try this Red Velvet Cake, Pineapple Upside Down Cake, and Carrot Cake.

Angel Food Cake Recipe

This timeless cake is something of an anomaly among its richer, buttercream covered counterparts. There’s no butter, oil, or even egg yolks in the batter and yet it still manages to remain moist and fluffy thanks to plenty of egg whites that are whipped into soft peaks to provide essential lift before adding flour to the batter. You don’t even grease the pan before adding the batter, which is actually detrimental to the height of your angel food cake, which needs a clean pan so it can cling to the sides and climb while it bakes.

Slices of angel food cake with whipped cream and fruit make a wonderful spring or summer dessert. Or slice it up into chunks to throw into a trifle dish with whipped cream, pudding, and fruit for another fun presentation.

Homemade angel food cake is easier to make than you might think! I’ll share all my tips for achieving a billowy, cloud-like angel food cake on your first try!

Angel Food Cake Ingredients:

The ingredient list for this cake is surprisingly short. For the best results, make sure all of the ingredients have come to room temperature before making the cake.

• Flour: Use cake flour for the best results. It will make for a much lighter taste and fluffier texture than regular all-purpose flour.
• Granulated sugar: This is an essential part of this cake. It gets divided and added at two separate times. First when it is sifted with the flour and again when beating it into the egg whites.
• Salt: Just a bit will help bring out the flavor.
• Egg whites: There is no mistake that there are no leavening agents like baking soda or baking powder in this recipe because the egg whites provide all the lift required for the cake to climb to lofty heights.
• Cream of tartar: This ingredient is important for helping to stabilize the egg whites while they are being beaten. The cake will collapse without it, and I haven’t found a substitute that I like nearly as well.
• Vanilla and almond extracts: These two work together to provide a simple, sweet flavor that is just right without being overpowering.

How to Make Angel Food Cake from Scratch:

1. Separate egg whites from yolks: It’s easiest to separate egg whites from egg yolks when they are cold, but then you will want to make sure they have a chance to come to room temperature for the best volume as you beat them. You can use the yolks to make homemade ice cream, lemon curd, pudding, or other custard-based recipes.
2. Sift the flour, part of the sugar, and the salt together: Because you are going to be folding the dry ingredients into beaten egg whites, you really need to sift the flour, part of the sugar, and salt together first both to get even distribution and also to lighten them so they mix in more easily.
3. Beat the egg whites: Add the cream of tartar to the egg whites and start whisking with an electric mixer fitted with the whisk attachment. After about 1 minute on medium speed, the egg whites will start looking frothy.
4. Gradually add remaining sugar: Turn the mixer up to medium-high and slowly add the sugar, about 1 tablespoon at a time. Keep mixing until all the sugar has been added and nice white soft peaks have started to form. It usually takes around 3-5 minutes of beating to reach soft peaks, which will hold a shape but flop over when you lift the beaters out of the bowl. Mix in the vanilla and almond extract right at the end.
5. Fold in 1/3 of the sifted flour mixture a time: Use a rubber spatula to scrape the batter from the bottom of the bowl and lift it over the flour mixture on top, repeating this motion while turning the bowl a quarter turn to fold the dry ingredients in. Once you are left with just a few streaks of flour, go ahead and add the next batch. Usually 10-15 strokes is enough to incorporate the flour into the egg whites.
6. Spread into a clean, ungreased tube pan: If you sprayed your pan with baking spray out of habit, take the time to wash it out before adding the angel food cake batter. It really does need a clean pan so the batter can cling to the sides while it bakes.

Lets Bake a Cake!

1. Bake at 375 degrees F: Remember not to peek by opening the oven door to see the cake’s progress!
2. Leave the cake in the pan, turned upside down, to cool completely: The structure of this cake doesn’t set completely until it is completely cool. Turn the cake pan upside down over a wire rack and let it cool for 1-2 hours before running a sharp knife around the inside rim of the pan, then tap the cake pan on the counter a few times to help release the angel food cake.
3. Slice & serve: A serrated knife works best for cutting through angel food cake.

Why Do You Turn Angel Food Cake Upside Down?

If you let your angel food cake cool in the pan without turning the pan upside down first, the weight of the cake is likely to result in it collapsing in on itself. By turning the cake pan upside down and cooling the angel food cake over a wire rack, air can circulate underneath the cake to cool it while the cake itself clings to the inside of the pan. The unique structure of this recipe will cause it to set completely as it cools upside down. Then a quick turn of a sharp knife around the edges of the pan to loosen it and a few taps will let the cake drop right out and maintain its form.

Can I Make Angel Food Cake In A Bundt Pan?

No, a bundt pan will not work for angel food cake because you will have an almost impossible time getting the cake to come out in one pieces. Angel food cake requires smooth sides that only a tube pan can provide. Tube pans are great to have, but you can hack a tube pan if you aren’t ready to make the investment.

More Favorite Cake Recipes

• Classic Hummingbird Cake
• One Bowl Chocolate Cake
• Banana Cake with Cream Cheese Frosting
• Cream Cheese Pound Cake
• Marble Bundt Cake
  

  Print

  Angel Food Cake

  This light & fluffy Angel Food Cake is like a slice of heaven on a plate! It's delicious all on its own, but absolutely divine topped with sweetened whipped cream and fresh berries or lemon curd!

  Course Dessert

  Cuisine American

  Keyword angel food cake

  Prep Time 20 minutes

  Cook Time 30 minutes

  Cooling Time 2 hours

  Total Time 2 hours 50 minutes

  Servings 12 servings

  Calories 165kcal

  Author Amy Nash

  Ingredients

  • 1 cup and 2 tablespoons cake flour
  • 1 2/3 cup granulated sugar, divided
  • 1/4 teaspoon salt
  • 12 large egg whites
  • 1 1/4 teaspoons cream of tartar
  • 2 teaspoons vanilla extract
  • 1/4 teaspoon almond extract

  Instructions

  • Preheat oven to 375 degrees F.
  • Sift the flour, salt, and 2/3 cup of sugar twice. Set aside.
  • Beat egg whites and cream of tartar on medium speed for 1 minute until foamy in the large bowl of an electric mixer fitted with a whisk attachment. Increase the speed to medium-high and gradually add remaining 1 cup of sugar, a tablespoon at a time, over the course of 1 minute. Continue to beat the egg whites until soft peaks form, usually another 3-5 minutes. Mix in the vanilla and almond extract during the last few seconds of beating.
  • Fold in the sifted flour and sugar mixture, about 1/3 at a time, using a rubber spatula to scrape the bottom of the bowl and 10-15 strokes each time. Turn the bowl frequently while mixing until just a few streaks of flour remain. Use 10-20 extra folding strokes after the last addition to make sure everything is evenly combined and no streaks of flour remain, but take care not to deflate the egg whites too much with vigorous stirring.
  • Spread the angel food cake batter into an ungreased 9- or 10-inch tube pan. Run a knife through the batter to remove air bubbles.
  • Bake for 35 to 40 minutes for 9-inch or 30 to 35 minutes for 10-inch cake, until cake springs back when lightly pressed on top.
  • Cool in the pan by turning the hot cake pan upside down over a wire rack. Let the cake cool completely in the pan, then loosen from the sides and center tube by running a sharp knife around the edges. You may need to tap the pan on the counter a few times for the cake to release.
  • Slice with a serrated knife and serve with whipped cream and fresh fruit.

  Nutrition

  Calories: 165kcal | Carbohydrates: 36g | Protein: 5g | Fat: 1g | Saturated Fat: 1g | Sodium: 104mg | Potassium: 116mg | Fiber: 1g | Sugar: 28g | Calcium: 4mg | Iron: 1mg

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For people with disability, the pandemic has brought hardship and neglect, Commission hears

Despite the refrain throughout the COVID-19 pandemic that ‘we are all in this together’, the Royal Commission into Violence, Abuse, Neglect and Exploitation of People with Disability last week revealed the many hardships encountered by people with a disability over the past six months. The Commission heard evidence on Friday [...]

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What’s the Difference Between Mindfulness and Meditation?

Mindfulness and Meditation are often interchangeably used, and adding to the confusion there is also ‘Mindful Meditation.’. So what exactly is the difference between Mindfulness and Meditation.

Mindfulness involves paying attention to something, in a particular way, focused and on purpose, being in the present moment, non-judgementally. And in doing this we calm our busy minds and calm our nervous system down.

All sorts of everyday activities can bring mindfulness. Mindfulness activities vary from counting rosary beads, cooking, knitting, colouring books, and gardening – are all forms of mindfulness. Mindfulness in theory isn’t just simply meditation, mindfulness can also be practiced in the kitchen, in the garden, when washing the dishes. That’s why mundane tasks that we no longer do now are having a comeback.

Mindfulness can be thought of as a rest from the busyness of our minds and brains. We have over 80,000 thoughts daily and these thoughts can often evoke emotional overload. All these thoughts and emotions swirling around in our mind each and every day – it’s overwhelming. Add into that our digital-non stop-never switch-off world. We are overwhelmed by this constant flow of energy and activity. Mindfulness is about pressing pause and settling the mind.

For some, who are so accustomed to the stress, this will be difficult at first which is why its important to find the strand of mindfulness that works best for you.

Meditation is a form of mindfulness, Meditation is a mental exercise that aims to train attention and awareness. To curb our bias towards negative thoughts and feelings, to be in the present moment. Through the different types of meditation we can connect our mind and body. Through our breath, through body scan, as well as Yoga centres on focussing in the moment. All the different types of meditation do have the same goal – become more aware of the present moment, non judgementally.

Mindfulness meditation involves sitting silently and paying attention to thoughts, sounds, the sensations of breathing or parts of the body, bringing your attention back whenever the mind starts to wander. Yoga can also help with developing awareness of your breathing – it again is about focus, being in the moment, quieten the busyness of our conscious mind.

 

Is one better than the other?

No one method is better than another – simply because we are all unique and individual so you must find the mindful pursuit that resonates with you, as that is what will keep you interested and preserve with the practice.

For some guided visualisation meditation resonates with them more so, say energy and spirituality meditation or a sound bath might just be what you need. There’s even brainwave music to move you into an alpha/beta brain states (available on our @Mindology.app)

 

How do you choose between the two?

The most important element is to find time for yourself to switch off. Building a habit for yourself around self-care and mental wellbeing. Recognizing the importance of how stressful life is even before Covid-19 but now even more so, so embracing a lifestyle and making time for your own downtime to process feelings and worry, to be present, to give our mind the opportunity to just be, pause, breathe.

 

With regards to meditation, there are so many different types  – vedic, guided, yogic, soundbath, breathwork etc. – how do you know which one is right for you and can you mix them up or should you aim to find one that you like and stick to it?

From a neuroscientific point of view we want to build new neural pathways based around a new habit of connecting with relaxation and quietening our busy minds. Choose what works for you. This might mean trying lots of different techniques, and even creating your own program based on what you need and depending on how you are feeling at the time.  The first step is to make the time for yourself, commit to your self-care.

 

What are the main reasons someone should consider adding meditation (or mindfulness) into their routine?

There is overwhelming scientific research to show us that mindfulness creates new brainwave patterns for us. It calms our over-stimulated minds (beta state) and moves us into an alpha/theta frequency. When we are in a calmer more relaxed state our brainwaves change, we can think more clearly, and we quieten our nervous system (the fight/fright/freeze state). 

 

Where to start?

We have created a free empowered meditation app called Mindology which gives a blend of self-hypnosis, meditation and guided visualisation.  Also launched Inner Calm 7-day programme.  Deep breathing alone calms our nervous system (via the vagus nerve) hence why breathing meditation is so fundamentally important. Check out on the app our Breathing session and Body Scan.

—

Claire Aristides is a Hypnotherapist, Visualisation & Mindset Consultant and founder of Mindology.App. After completing a Bachelor of Arts (Psychology), Claire entered the business world working in IT, then launching successful fine jewellery brand Aristides Fine Jewels. Hypnosis has had a significant impact in both the business and personal aspect of Claire’s life and it is this passion for hypnosis that she shares with her clients. Check out her work here and follow Claire on Instagram.

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Are you getting the right kind of spiritual nutrition for you?

As a nutritional therapist and a meditation teacher, I’m seeing a lot of parallels in how we nourish ourselves spiritually. I want to share some concepts with you that might really help your meditation practice.

Remember when fad diets were a thing? Every summer there’d be a new trend of low carb, no-carb, low fat, high fat, and each one would work for about 30% of people and the rest of us not so much? That’s because, of course, we are all individual and unique – we each have a different balance of energies inside of us and need different things.

The same is true for our spiritual nutrition and I feel spirituality is starting to go through the revolution that diet has. It’s more complex than ‘just eat food’! We need to find the right kind of spiritual nourishment for each of us as complex beings. 

 

Intuitive Eating For the Soul

It’s wonderful seeing so many people learning how to intuitively eat the right food for their body and move away from the ‘one size fits all’ approach. As a nutritional therapist, I would encourage clients to try certain balances of food groups (based on what I’d learnt about them and their lifestyle) and experiment with how they felt over a few weeks at least (unless of course, they had an adverse reaction). 

The same is true for meditation. We all have a unique makeup and different balance of energies and so our meditation practice can reflect that. For example, some people are naturally more heart centred, they find it easy to love but they get spaced out easily, and can drift and daydream from meditation, rather than spacing IN. These kinds of people generally are naturals at heart-centered meditations but can benefit from strengthening their capacity for Presence.

Other people can then sometimes be more focused with their attention, but lacking the love aspect. Without love, meditation can become really dry, and again this kind of person may find that they are not really able to penetrate into the meditation experience, so a completely different technique would be needed here. 

 

Meditation is about being able to ‘balance’ our human aspect – thoughts, emotions, body sensations so that we can reach a stillness that is conducive to connecting with the subtle aspect of our being. The being is our eternal aspect that is omnipresent, infinite and our essence.

 

From person to person the techniques required to balance our human side can change. What emotions are we experiencing, how busy is our mind? From there, after some time you can use the meditation techniques that are going to be most effective for you.

Now just like a diet, I don’t always recommend this straight away. You first need to go through the experience of trying different things and experiencing their impact on you or ideally be working with a guide or teacher. You have to build a solid foundation first for this to truly work. Otherwise mixing things up every day you might never really know its impact.

We need to tune into what is right for us, try a few things properly, and stick with what feels right for us at that time.

 

Deficiency and Toxic Mimics in Spiritual Nutrition

Another favourite parallel I like to bring into the Spiritual Nutrition conversation is about what happens when we are deficient in something?

In nutrition when the body is deficient it’s more prone to absorbing toxic mimics – an example is with plastics that can leach and bind to cells in the body that affect hormones – we call them chemical hormone disruptors. 

Our society has many spiritual ‘toxic mimics’ today that can affect us. I think the classic is drugs and alcohol – they are what most people want to reach for to feel ‘high’, to escape from life – when what they are so desperately seeking in that connection and union with the divine. 

A specific example here could be the drug ecstasy. In fact when you even mention ecstasy or google it, it most commonly refers to the recreational drug. But there is another ecstasy, and that is the ecstasy that comes from being in contact with the divine aspect of you.

Many people newer to meditation or spiritual teachings are familiar with the idea of bliss or peace, but ecstasy is also a divine feeling, outlined by Osho. The word literally translates to mean ‘step out of the mundane, to step out of the ego’. So whilst peace and bliss are great, this divine ecstasy is also a spiritual ‘nutrient’ and which we in our life too. This not to be confused with just the odd rush of excitement either, which is then often followed by feeling dull – but that pure ecstasy of connection, of touching your own being that makes you feel satisfied and alive. 

Sound, Ecstasy, Presence, working with the Inner Senses are all forms of Spiritual Nourishment and when we don’t work with them on the spiritual level, we’ll instead absorb toxic mimics from the outside that leave us feeling unsatisfied and can block the way we connect with ourselves also.

 

Empty Calories in your Spiritual Practice 

Over the last decade, people have really taken notice of the quality of food they ingest. There are often lots of tricky in marketing about what is actually healthy, and we’ve had to learn to be really discerning. We also really need to assess the quality of the spiritual teachings and practices we take in. Not just the practice itself but HOW we are doing it – if we do a practice absent-mindedly there’s no ‘nutrition’ in it – it’s basically equivalent to empty calories. If we do a ritual, meditation or yoga practice and we’re not truly ‘there’, doing something robotically it’s not going to have the same impact on us.

Ultimately the core nutrient is Presence, that deep connection with the divine in us, letting that guide us to see what is truly nourishing us spiritually.

—

 

Belinda Matwali is a meditation teacher and electronic music enthusiast who is passionate about making meditation accessible and fun for all. She’s been learning meditation with her Master in India for the last 8 years as well as studying sound therapy and nutritional therapy. She loves connecting the dots between her passions to create some real ‘aha’ moment revelations and brings this energy into her courses, classes and 1-2-1 sessions. She’s traveled the world and lived in Bali, Rio de Janeiro, Berlin, Ibiza and now London. Learn about her meditation courses Addicted To Being,  Ecstasy Now, Flow and private bespoke meditation sessions here.

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Travel Diary: Tracie Storey

⁠Setting off for an adventure in December 2019, not long after the largest Car Free Day in London, Qi Gong and Meditation teacher Tracie Storey hadn’t planned for a journey under the pandemic flag. But the world had its own plans – so she followed. Away from home, after another boat journey, she shares her experience of travelling with awareness and surrender in mind.⁠

You set off to travel way before lockdowns took place. When and where has your journey begun and what places have you visited so far?

Last year in September we all gathered together for Wanderlust GB ‘Reimagine’ in the centre of London – the World Car Free Day –  it feels like we are exploring better, more ecological options for travel and conserving energy and fuels. I decided to spend some travelling by sea, connecting with the ocean I wanted to pull out the sails and glide across the ocean. So on Winter Solstice 21.12.19 we set sail on a beautiful sailing vessel called ‘Grateful’ and headed west from the Balearic island of Ibiza, down the southern coast of Spain with an Oceanic Christmas complete with dolphins. Incredible! Picking up the new crew from Switzerland through the Straits of Gibraltar, down to Morroco for New Year’s Eve then onwards to the Canary Islands; Lanzarote, Fuerteventura and Gran Canaria.

 

As the events in the world continued to unwrap, how quickly did you decide to keep travelling in your mind?

I spent the whole of lockdown in Gran Canaria where the movement was restricted to just the pharmacy and/or supermarket just like the UK. Being on a boat felt like a safe place to be, the police and the military ‘Guardia Civil’ did several rounds a day, more militant than the UK! I was stopped several times just for going out for supplies. The seas were open again end of May but flights and airports were not running efficiently so being able to sail between countries was revolutionary because one doesn’t have to incur the bureaucracy of airports, customs, security etc. Travelling by sea is a lot slower than by air but it is far more ecologically efficient and you get to see sea turtles, dolphins and even whales.

 

How are you making decisions about where to move next?

Flights from the Canaries back to the UK were near on impossible, so “Grateful” took to the Ocean and headed North on a 5-day passage up to Portugal. Travel is still restricted but staying calm is important in these times, which helps to make decisions easier and we can rise above the chaos and the challenge. Listening to my intuition is also how I make a decision and adapting to the change which is the only constant. Being prepared for another lockdown seems imminent, having a good supply of food and water and doing whatever you can to minimise stress and panic as it feels like another month or so of restrictions are coming, so we need to be prepared. 

 

Did you find it difficult to acknowledge and accept that you won’t return home for some time? 

In my previous incarnation, I was a professional DJ travelling the world, so travel is very natural for me. I kept in touch regularly with friends and also did live streams of Meditation and Qi Gong so I felt connected to others but I also felt that I was in the place that I needed to be and used the time to get on with my online offerings & launch my online Qi Gong course. So it was ok for me to feel that I couldn’t travel or move around other than my immediate surroundings. I understand that precautionary measures are essential for protection but it does feel like our freedom is being controlled at the moment which is a strange feeling.

 

Right now, it seems like the world is split in half – one side is keen to travel ASAP as routes continue to open; the other side is anxious, sceptical and accuses those who choose vacation over staycation of irresponsible behaviour. As someone who has travelled throughout the heat of pandemic, what would advise both sides to consider before deciding and judging?

I would agree that ’thinking’ about what is important is paramount now, ie making your travel decisions count rather than thinking one has endless options. We are all different and have different needs, but one thing I would encourage is to spend time in nature, nourishing your soul with a sunset or a sunrise, walking barefoot on the grass, soil, sand and reconnecting with the earth. You don’t need to travel on a plane to do that. Swimming in a lake or the sea and making physical movement a priority. Emotions are high, challenges are ongoing so we do have to be considerate of the fears of others but staying cooped up can have deprecating effects on mental health and that is not good. So listening to one’s needs is key and spending time in nature is essential. Holiday close by if you can but if you do need to travel I would keep it to a minimum and be efficient with your choices. 

 

If anything, 2020 is teaching us to take one day a time and build resilience while navigating daily changes that are outside of our influence. Would you say that the recent travels brought serious learnings to the table for you?

Absolutely, I do feel very blessed to have this opportunity to live in a non-conventional way during this pandemic. It has allowed me to slow down, to have my schedule wiped clean is a rare situation but i adapted to this and see that there is an opportunity in any situation. The world needed some time to contemplate and this is what happened.

There is a great saying by Mahatma Gandhi: 

“It is health that is real wealth and not pieces of gold and silver.” So this time has truly helped me to embody the element of the water and air has been a real teaching with my Qi Gong practise and helped inspire my offerings to help others too.  

 

Are you continuing to travel or looking to return back home anytime soon?

I had my Qi Gong and Meditation retreats planned on the boat for this summer which have been written off due to C 19 so I decided to stay in Europe for the time being, so sadly you won’t be able to catch my classes in the UK for now but you can find me teaching online and I will be returning to the UK at some point. Hope to see you somewhere soon!

—

 

 

 

 

Tracie Storey has a full spectrum approach to sound; DJ/Producer, Sound Designer, Vibrational Sound Practitioner, Teacher and Speaker. She trained as a Vibrational Sound Practitioner exploring the transformational therapeutic properties of Bio Resonance, Sound Meditation and also teaches Qi Gong as part of her practice.

Today she combines all these tools as founder of her company Elemental Resonance – a platform for restorative vibrational sound & movement therapy www.elementalresonance.com. As a practitioner, her sessions are instinctively tuned to the individual client, as a teacher and workshop lead her skills stretch beyond the treatment room to include immersive group sound harmonisations and meditation sessions.

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What is Sekhem?

Over the centuries, energy healing systems have been present in many civilisations and called different names. All connected to source energy, but channelled from different streams of unique attributes and vibrational frequencies. One energy healing that has found its way into my life is Sekhem.

Sekhem means ‘Spiritual might’ or ‘authority” in the spiritual sense. It is similar to Reiki, but its lineage is from the Ancient Kemet, known as Egypt today. Egypt was the cultural centre of the world, scholars travelled far and wide to learn the wisdom of the teachings in the temples. Like all previous civilisations, the Egyptian Empire came to an end, and the energy systems dispersed or were kept alive in small communities. Sekhem, however, was later rediscovered by Patrick Zeilger & Helen Belot.  This ancient energy healing is channelled through the hands of the practitioner to the client or can be done remotely.

A lot of people ask what it the difference between Sekhem and Reiki. One main difference is that it works on a higher vibrational frequency.

Image:Captmondo

Sekhem is connected to the Lion-headed Sekhmet. She is the Goddess of War and Healing Sciences. She is the guardian and protector of energy. I love working with Sekhmet as she embodies the cycles we all go through as humans when we go through high and low periods in our lives. However when the lows happen, it can feel like a war or a battle you may feel you never win, but there can be an opportunity to heal and grow from the war of obstacles and challenges in our lives. Sekhmet breaks down what no longer serves us, so that we can build anew to transform our lives. It’s not an easy journey and you are required to work through the obstacles you are facing. This is an extremely powerful gift to receive, and the main reason why I love working with Sekhem.

4 Reason to try Sekhem 

• Time Out To Be Still 

If you are feeling unsettled, overwhelmed or living in your head, with the monkey chatter constantly on – when you receive Sekhem energy, you can begin to feel the energy of inner calmness wash over you, leading you to feel calm and grounded in your body. It gives your body, mind and soul time to reboot and recharge which is essential when we lead busy lives with family, friends and other commitments. Taking time out to just be is one of the essential parts of the healing journey.

• Empowering the Healer Within

Sekhem empowers and allows you to tap into the healer within while being supported by the healing tools given to you. Sekhem is there to support you and clear blockages, belief systems and actions that are hindering your journey. When receiving the energy, you are reminded of the healer within and gain clarity on issues you may be facing.

• Speaking Your Truth

What is your Truth? We all have many truths, some that have been created for us through society, family and friends, ones that we believe to be ours. When working with Sekhem, we unlock the belief systems that have an impact on our Truth and we allow it to unravel. The power of Sekhem allows you to become connected to yourself, as it opens you up to what your true self is seeking or needing to receive. You can begin to connect with your inner voice, the voice you may have not been able to tune into otherwise.

• Taking responsibility to grow & do the work

When you experience energy healing, especially Sekhem, it calls for you to take responsibility of what you are needing to heal and grow from. Sekhem brings all that no longer serves you to the forefront, you can no longer hide, and you are forced to look into the shadow, and to work with your light to bring acceptance and love to what you are facing. It makes you confront yourself and the unhelpful patterns, which in turn enables you to uphold a commitment to yourself, others and the world around you.

—

Jaha Browne:

I’m a Reiki Master, Sekhem & Sound Healing Practitioner. I empower people to find the healer within. By holding space for them to explore the layers that are needing to unlock their potential to heal themselves with the support of Reiki & Sekhem energy systems and sound healing through 1:1 and group work. You can find me in person for Sekhem Meditations at Re:Mind Studio & House of Wisdom. Or my monthly Luna Circle gatherings for the Full Moon and Weekly Virtual Sekhem Gong Baths every Wednesday. 

Follow Jaha on Instagram and check out her schedule on the website.

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Inside Isometrics: The Performance-Enhancing, Muscle-Boosting, Long-Forgotten Exercise Modality That You Can Do Anywhere.

I’ve long used isometric exercises as a supplementary fitness modality for everything from minimalist exercise routines while traveling to build

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Keto White Chocolate Mousse

Creamy keto cheesecake mousse with white chocolate and fresh berries. This easy low carb and sugar-free dessert whips up in about 15 minutes, start to finish. Delicious stuff! This post is sponsored by ChocZero. Keto White Chocolate Mousse gets a little update! Now that there’s such a thing as really good sugar-free chocolate, it was...

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These 13 Low-Carb, High-Protein Snacks Are Your Weight-Loss Secret Weapon

If you're trying to lose weight, eating the right foods is your not-so-secret weapon. We're all too familiar with that 3 p.m. hunger craving, so when it does strike, you want to be prepared with something that will keep you full and focussed, but still tastes good. Adding protein to your diet is an easy way to feel fuller, longer, but often, the increase in protein means an increase in carbohydrates, too. Well, not anymore.

We found 13 low-carb, high-protein snacks on Amazon that actually taste good. Yes, that's right. All these picks have at least 10 grams of protein, and no more than 10 grams of net carbs. Basically, they're going to be your secret weapon all Summer long. You can thank us later.

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An Expert Explains the 1 Reason Why Low-Carb Diets Can Be Bad for Our Health

With all the hype surrounding low-carb diets, such as Keto, Paleo and Atkins, it's easy to think that changing up your diet is a simple low-risk, high-reward scenario when it comes to losing weight.

However, it's important to note that any diet that substantially limits or restricts one particular food group aren't always best when it comes to our long-term health and wellbeing. That's why it's important to always speak with your healthcare professional, before jumping on the next big wellness trend.

Recently, there's been an increase in conversation surrounding some of the potential risks associated with limited carb diets, particular in the long term, in relation to kidney health. To learn more about the potential risks, we spoke to Dr Vincent Candrawinata, a researcher in the area of health and nutrition, to find out more.

Related:

Culinary Genomics Might Just Kill the Fad Diet Forever

Can Low Carb Diets, Such as the Keto Diet, Be Dangerous to Our Kidneys?

The Keto diet requires people to cut out foods such as bread, rice, potato and sugar-based products such as soft drinks, cakes, lollies and biscuits and instead load up on protein-rich, high-fat foods such as meat, dairy and oils. The idea is that the body uses fat as its biggest source of fuel, breaking it down into Ketones in a process known as Ketosis. However, these increased portions of protein in the diet can result in higher levels of Ketones, which is linked to kidney failure.

For most healthy people a high-protein diet generally isn't harmful, particularly when followed for a short time, however studies have confirmed that there are significant ricks of strictly following a high-protein diet with carbohydrate restriction for the longer term. Those with existing kidney issues are at higher risk.

Carbohydrates are the body's main source of energy. In their absence, your body will use protein and fat for energy. However, when the body begins to burn fat, it also begins to burn the muscle as well. Once your body begins to burn large amounts of body fat, compounds called Ketones are accumulated in the body.

What Symptoms or Signs Should We Be Aware of When Doing a Low Carb Diet?

Changes in urine, tiredness or fatigue, feeling dehydrated, feeling constipated. In some cases, puffiness or persistent water retention may be a sign as well. This puffiness around your eyes can be due to the fact that your kidneys are leaking a large amount of protein. Decreased kidney function can lead to sodium retention, causing swelling in feet and ankles.

How Can You Look to Support Optimal Kidney Health?

Eating a balanced diet, exercising, heaving a healthy cardiovascular system, maintaining proper hydration, controlling blood sugar levels and avoiding smoking and excessive alcohol intake.

Are There Certain People More at Risk When Participating in a Low Carb Diet?

Yes. As with every disorder and disease it is always a combination of nature and nurture and the percentage of each differs from one person to another. Some people have a higher risk of developing kidney disease or failure and these people are at higher risk of triggering it through imbalanced diet, such as high protein or no carbs.

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How Sleep Impacts Your Gut Health.

There’s no doubt that our digestive health and the wellbeing of bacteria go hand in hand. The quality and how much sleep we’re getting impacts the way in which our gut microbiome actually works and vice versa.

We can easily disrupt our ‘circadian rhythm’, an internal clock that regulates our body’s functions and we can do it through various ways, from sleep deprivation, shift work, to poor quality sleep. All of these contributing factors can change the community of microbes living in our digestive system.

A study was released back in 2016 that explained that the shift between day and night does not only impact our circadian rhythm, but also the rhythm of our microbes too. And these little guys rely on our day and night schedule so that they can support the rhythm of our other organs. Interesting, right? Our microbes are practically operating on clockwork, in the sense that when we go to sleep, this signals for one shift to finish and another to begin. And this is extremely important to recognise.

So, when we disrupt our circadian rhythm, due to lack of sleep a vital hormone ‘leptin’ decreases, and this little guy is responsible for our feelings of satiety. Lack of sleep also increases the level of ghrelin, a hormone that is responsible for your appetite. So when we lack sleep, leptin cannot control or signal when we are full, but ghrelin is encouraging us to continue eating more. This is why a lack of sleep can be a contributing factor to obesity, and or increased weight gain.

So, how does sleep work?

There are 4 stages of sleep that ideally rotate 5-6 cycles per night. The first stage of sleep is the non-rapid eye movement. And this slowly progresses, deeper and deeper into 3 different stages. Waking up in this phase can leave you feeling slightly disorientated or confused. Followed by this is the rapid eye movement, where you dream. Each adult cycle lasts about 1.5 hours and to feel refreshed you need to reach all 4 stages, as well as reaching that rotation goal of 5-6 cycles per night.

So now you’re probably wondering how much sleep you need per day…

Between the ages of 18-65, you need roughly 7-9 hours per day of sleep. However, an exact figure depends on the individual. Quality of sleep is also integral to these 7-9 hours, so it’s important to recognise any reasons why you may be having a disturbed or interrupted sleep that won’t allow you to wake up feeling refreshed.

So how can you have a GREAT night sleep?

After highlighting all the reasons why sleep is so damn important for your microbiome, let’s chat about ways in which we can improve our gut health:

1. Create a routine: A regular sleep routine helps regulate your circadian rhythm, and regulating your circadian rhythm regulates your microbiome so that they can work most effectively in maintaining healthy organs
2. Natural light: It doesn’t have to be sunny all day, every day but try to expose yourself to natural light at the same time of day, every day. This certainly helps for those who spend lots of hours in front of a screen
3. Exercise: The best time to exercise is either in the morning or during the day. Exercising in the evening can disrupt your sleep as it can boost your ‘energy’ hormones.
4. Avoid stimulants: Keep away from nicotine, and caffeine for at least 8 hours before you go to sleep. Caffeine generally can leave lasting effects on the body for up to 12 hours, so our recommendation is post midday, find a less caffeinated beverage, or opt for some fruit to give you a pick me up!
5. Happy belly: Make sure you’re not too hungry, full, or thirsty before you go to sleep.
6. Don’t nap after 3 pm: Yes that’s right, and don’t nap longer than 20 minutes
7. No screen time: Give up your screen time habit about half an hour before bed. Read a book, have a conversation with someone in your house, play with your dog or just meditate. Screens can interfere with your body’s hormones
8. Alcohol: While it may help you feel relaxed, it can impact the quality of your sleep incredibly, especially your sleep cycles.
9. Don’t lay awake: If you can’t sleep after 20 minutes of laying down, get up and do something that will make you feel sleepy. Maybe try listening to soft music?

There you have it, nine simple ways to help regulate your sleep so that your circadian rhythm is also happy. If your sleep issues still persist, then we recommend seeing a doctor!

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Birks Releases Rainbow Necklace Inspired by Quebec Community Movement

Canadian fine jeweller and retailer Birks has released a new rainbow necklace with a special message born out of Quebec during quarantine.

As people were encouraged to remain at home during the height of the COVID-19 pandemic earlier this year, Quebec residents began to place signs with the message “Ça va bien aller” (which translates to “it’s going to be okay”) and drawings of rainbows in their windows at home and in stores as a way of showing support and strength during the uncertain time. Inspired by this movement, Birks has created the Birks Rosée Du Matin Ça va bien aller Horizontal Bar Necklace.

Photograph courtesy of Birks

The 18K white gold necklace features a total of 17 stones (weighing in at 0.19 carats), including three yellow sapphires, three tsavorites, three light blue sapphires, two purple sapphires, two pink sapphires, two rubies and two orange sapphires. It is finished on an 18-inch chain, which can be adjusted to 15, 16 or 17 inches depending on your preference.

The necklace –  which is now available for purchase online or in select Maison Birks stores – retails for $650 and 30 per cent of the net proceeds from each necklace sold will be donated to the Canadian Red Cross as they help support the country’s most vulnerable at this time.

Speaking of the design, Birks’ president and CEO Jean-Christophe Bédos said in a release that the brand feels “a responsibility to lift the spirits of those around us during challenging times” and that the necklace “can act as a spirited reminder of a brighter tomorrow.”

Birks is the latest Canadian brand to be inspired by the movement, with Montreal-based outerwear brand Mackage also creating a rainbow version of its cult Krys hoodie earlier this year to help raise money for United Way Centraide.

 

The post Birks Releases Rainbow Necklace Inspired by Quebec Community Movement appeared first on FASHION Magazine.

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In Praise of Favorite Running Routes

By Cathy Engstrom

My kids learned a long time ago I don’t have many favorites. On long road trips they would spend hours asking one another in rapid fire, “What’s your favorite book, ice cream flavor, movie, smell, cartoon character, color, dinner?” But when they questioned me, I would ruin the mood with, “Well, my top ten favorite meals are…” And they’d roll their eyes and tune out. It’s hard for me to pick favorites! I can’t narrow down all the options to just one.

Except my running route. I do, indeed, have a favorite running route. Just 25 minutes from my house, the Palmer Trail is a 6 mile loop of pure bliss. And every single time I cover it, ninety minutes later I am left delighted, fulfilled, and drained (in the best possible way).

It’s not an easy route. Not by a long shot. The first mile and a half climb a steep, rocky 1,200 feet. For you non-altitude people, that’s the equivalent of the Empire State Building. It provides a lung-busting, glute-scorching warm-up. Once I’ve ascended (sweating buckets and sucking in air like I’m breathing through a straw), I take a minute to soak up the sweeping vista speckled with the red rocks that make up part of Colorado’s front range. Then I offer a prayer of thanks to Mother Nature, take the trail across the ridgeline, and begin the long, steady descent. Other than a few tree roots, it’s a smooth single track that winds back down to the bottom. There are endless trees that block the intense August sun, a small, bubbling waterfall, the sharp smell of pine, and the occasional mountain biker who gives me a thumbs up and makes me feel like a rock star.

What makes this route my favorite? It’s the place that makes me feel like a true b*d*ss mother runner. The challenge of the first mile makes me mentally unload my deadlines, parenting problems, job concerns, and self-doubt the minute I press start on my Garmin. They’re history before I even take a step. There’s no room for them on my favorite trail. Instead, there’s only space for important reminders to myself: I can do hard things, I like getting out of my comfort zone, and I can finish what I start.

A favorite doesn’t have to be the prettiest trail or have the hardest hill or even cover a certain distance.

For my friend Cleary, it’s the lighthouse along the beach a block from where she grew up. “The lighthouse is such a constant for me,” she told me. “It is the place I breathe best in the entire world.” Her favorite is even more sacred these days, as she can only access it when she travels back to her hometown.

For Lynn, it’s a literal circle around the Rose Bowl in California. “What may seem monotonous and boring to some brings me peace and balance. Without having to think, the miles tick by.”

For Cynthia, her favorite route features a piece of history. “It’s a battlefield that feels like a magical path with its tree-lined street. I don’t get to go very often anymore, but when I do, my brain turns off and I just get to be in my run.”

And Jess says, “There’s been something cathartic about walking my simple neighborhood route. I can get lost in my own thoughts, sorting out life right now. Or I can let my mind wander as I admire landscaping and front door colors.” I can’t help but agree with her.

A favorite is a favorite because it’s yours. My wish for you is that you will be able to visit your favorite route very soon.

And if you don’t yet have a favorite? Well, you’re in the best position of all.

Because it’s out there, just waiting to be discovered.

We want to know: What's your favorite running route?

The post In Praise of Favorite Running Routes appeared first on Another Mother Runner.

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Ashley Graham Wants to Help You Find Your Next Favourite Podcast

Ever been on the hunt for a new podcast but not quite sure where to look? Ashley Graham is here to help, with a new series sharing her very favourite podcast picks. Think of it sort of as a book club—but with podcasts.

Teaming up with Spotify, the supermodel will host a three-part series on Instagram Live spotlighting the shows she loves to listen to. Titled Listen Up with Ashley Graham, the show will feature her weekly top podcast picks and give fans a chance to interact with her around the topics discussed in the podcasts.

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I’ve been a fan of podcasts for a while now and lately I have been LOVING listening to them while I’m at home, whether it’s learning new things while attempting to cook or just winding down. Annnddd since I’m so excited to talk about some of my faves I teamed up with @Spotify to host a 3-part podcast talk, #ListenUpWithAshleyGraham. Come back here for the discussion topics, and check out Spotify’s For The Record blog (link in bio: Spotify.com/AshleyGraham) for all the details. Join me on IG Live 8/26 at 12PM EST for the first talk. See you there! @Spotify @SpotifyPodcasts #SpotifyPartner

A post shared by A S H L E Y G R A H A M (@ashleygraham) on Aug 20, 2020 at 6:30am PDT

“I’ve been listening to so many great podcasts while at home in Nebraska–they are the perfect backdrop for my skating strolls with Isaac or when I need some solo time away from the family (everyone needs a break these days!),” said Graham in a statement. “I’m so excited to be teaming up with Spotify to host Listen Up With Ashley Graham, where I’ll be discussing my favourite podcasts with fellow podcast-lovers and diving into topics that are of interest to me.”

The topics on the agenda for the upcoming three sessions are motherhood (August 26), business entrepreneurship (September 2) and wellness (September 9). Here’s how it works: Ahead of the show each Wednesday (starting August 26 at 12pm EST), listeners can head to Graham’s Spotify profile to stream the shows on her curated playlist for the week. On the day of the discussion, Graham will host a 30-minute talk on Instagram Live where she will be answering questions and comments from viewers. The playlists and discussion guides can be found on Spotify’s For The Record blog.

For the motherhood-themed session this Wednesday, the episodes selected by Graham (a new mom herself) for this week’s playlist are ‘Mom’s Not There When I Need Her’ from the podcast Motherhood Sessions, Graham’s own interview with Shay Mitchell from her podcast Pretty Big Deal, and Episode 355 from One Bad Mother. Happy listening!

The post Ashley Graham Wants to Help You Find Your Next Favourite Podcast appeared first on FASHION Magazine.

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Whipped Ricotta Toast with Roasted Tomatoes

Whipped Ricotta Toast with Roasted Tomatoes on crusty bread and topped with garlicky tomatoes, shallots, and basil is the perfect way to enjoy fresh summer tomatoes.

Whipped Ricotta Toast with Roasted Tomatoes

Whipped ricotta is so decadent yet so simple to make. It’s delicious on a thick slice of toasted bread. I add roasted garlic, salt, and pepper to the ricotta and then mix it all up in my food processor. It is the best whipped ricotta. I then spread a thick layer on a slice of baguette and top it with roasted tomatoes, shallots, and basil. For some other easy toast ideas, try my Hummus Avocado Toast and Avocado Crab Toast.

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Jennifer Lopez Just Teased Us With a Sneak Peek of Her Upcoming Beauty Brand

If you’ve long wanted to wake up looking like JLo, then you’re about to be one step closer to experiencing that. Over the weekend, Jennifer Lopez announced she is launching her own beauty brand by sharing a sunkissed selfie on Instagram with the caption, “Sunset glow…” followed by “#JLoBeauty coming soon.”

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Sunset glow… #JLoBeauty coming soon

A post shared by Jennifer Lopez (@jlo) on Aug 23, 2020 at 5:49pm PDT

Whilst the Grammy Award-winning artist shared no other details, a closer look at the photo suggests that the line might include bronzer, highlighter and eyeshadow, as well as a neutral lip gloss. It’s not clear whether or not skincare will be part of the line-up but I would honestly buy 100 bottles of whatever JLo is putting on her face in a heartbeat. The post has received over one million likes in the 15 hours since it was posted, suggesting I am not the only one who feels this way.

The line won’t be Lopez’s first foray into beauty however  – back in 2018 she collaborated on a line with Inglot Cosmetics. Plus, let us never forget the Glow by JLo fragrance era of 2002 (what a time that was).

It’s set to be a big few months for celeb-backed beauty brands with the launch of Selena Gomez’s Rare Beauty range mere days away in Canada, as well as Alicia Keys’ forthcoming beauty brand in partnership with E.l.f. Beauty. The latter was announced earlier this month and though no specific product details were revealed, E.l.f. Beauty CEO Tarang Amin said that it is “a culmination of Keys’ personal skincare journey.”

Watch this space for updates.

 

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