Sunday, September 10, 2017



Concepts of the “Ego”

Those who know me well know that I talk a lot about Ego because it is a concept that I have grown to understand in such a real way over the past year.  I have read many books that helped me gain an understanding of the Ego, but one book in particular that I highly recommend is “Your Sacred Self” by Wayne Dyer. He talks a lot about past false beliefs. I did some work last year in identifying those false beliefs and how strongly they had influenced my life and my behaviors. These false beliefs are often things we are taught by well-meaning family and people in authority over us, but it does not make them TRUTH. I did this work by making an extensive list of all the things I was taught in my life that I “should do” and then a list of all the things that I “should not do”….When you put some of these things on paper is becomes so incredibly clear what false beliefs these are – and yet they completely guide and control the direction of our lives if we continue to let them. (I will not share my list here as it is specific to me and my own upbringing, but I do encourage you to take the time to do this exercise as it really is powerful for making change.) I will share with you, though, some of the things I have learned about the Ego.


Lessons I have learned about the Ego:

1.       Ego presents as the false self – Belief that I am my physical body; Ego pushes one to despise the outward appearance and fights constantly against acceptance. While I know this is true, it is still an area that I struggle with because I still hold onto some of those false beliefs which lead me to judge myself. I am continuing to work on reminding myself that “I am not my body”.
2.       Ego teaches separateness – viewing life as a competitive exercise, always seeking our place in the world, seeking greatness or to be better than everyone else. This separateness also allows for judgement.
3.       Ego convinces you of your “specialness” – believing we are special or more deserving than the next person, which also leads to fear and anxiety that we may NOT be special enough.
4.       Ego is ready to be offended – in living in the ego state I was always offended and felt a constant need to defend myself and my actions. When you are living in Spirit, you do not have an “offend-able” nature.
5.       Ego is cowardly – the Ego beats us down robbing us of our divine nature, constantly causing us to see ourselves as lowly sinners rather than the freed and forgiven soul in which God dwells.
6.       Ego thrives on consumption – trying to fill a void that the ego creates, I often filled my life with meaningless things. The Ego pushes you toward external validation. The Ego tries to keep you facing “outside yourself” for peace and joy. *This was a big one for me when I came to this realization. I had been seeking fulfillment and peace outside myself and it always led to sadness and disappointment. Turning inward and seeking after the higher self which is the Holy Spirit within me changed so much for me.
7.       Ego is insane – it believes it is something it is not and tries to convince others of the same. Sanity, therefore knows that you are one with God and united to all.
Of course, having said all of this, one of the biggest displays of “Ego” is when someone believes they are better than others because they are on a spiritual quest or they have some wisdom greater than others….This is not my belief. I do not believe that having learned about this concept makes me any better than anyone else, I simply share with you what has made such an impact on my life. In humility I recognize that we each have our own path, our own trials, and our own beliefs…neither is better than the other, we are all unified by the Holy Spirit in each of us. ~ Namaste




Saturday, September 9, 2017

Seven Spiritual Laws of Yoga

As I return to this blog after two years of absense, I am acutely aware of how much has changed in my life. I am also so very grateful for every moment and every lesson that I have learned along the way. About a year ago now I began an intense personal journey of self-discovery. I took a break from work and life commitments and began really soul-searching myself and beginning to develop the person who I really wanted to become. During this time I began a daily yoga practice and began to embrace new aspects of meditation, the use of essential oils, and use of a regular massage therapist. I also worked hard to establish a healthy diet and maintain a regular exercise routine. During this time my life has truly been transformed. I cannot atribute this change to any one particular thing, as I believe it is really a combination of healthy lifestyle choices. However, I wanted to share today one of the major contributing factors in my yoga practice that has made such a tremendous difference for me.

I read many books during my journey and there were so many beautiful messages that really hit home for me. The book that has really made the most impact for me though, was Deepak Chopra's book "The Seven Spiritual Laws of Yoga". I began last October doing a quick little daily journal using this system of spiritual laws, and each day I would focus on the law of the day, create a mantra to focus my mind on when my mind became stressed or unfocused, and I also linked this law with the chakras they are associated with and meditated on these and then brought all of this together during my daily yoga practice. I also have linked in specific bible verses to each of these as well. This integration of various systems has brought me so much joy and understanding of how it works together, and has truly become a lifestyle for me. I thought I would very briefly share these laws with you now.

*Please note that this is my own personal take on Deepak's message, so I do highly recommend you read the book.


Sunday - Law of Pure Potentiality, related to the crown chakra, "Live in the Present Moment" Proverbs 19:14, Ephesians 2:10 and Psalm 84:11-12. - We are created to bring glory to God.

Monday - Law of Giving and Receiving, related to the heart chakra, "Love is Divine Power" Proverbs 31:20, James1:27 - Service to others is our gift back to God.

Tuesday - Law of Karma, related to the root chakra "All is One" Galatians 6:8 - Cause and effect is a universal law.

Wednesday - Law of Least Effort, related to the sacral chakra, "Honor One Another" Proverbs 3:5-6 - Practicing karma yoga where you are doing actions for actions sake, not to "achieve" anything. Bring your focus to the task at hand.

Thursday - Law of Intention and Desire, related to the naval chakra, "Honor One-Self" Matthew 11:29 - Focus on humility and grace and to follow Christ's example of love.

Friday - Law of Detachment, related to the throat chakra, "Surrender Personal Will to Divine Will" Proverbs 27:1 - Let go of all that no longer serves you, making room in your heart for Jesus.

Saturday - Law of Dharma, related to the third eye chakra, "Seek Only The Truth" Romans 8:28, John 13:15, James 1:27 - Knowing that your purpose is to serve and bring glory to God.


And so it goes...Each day I base my entire thought processes for the day on whatever the law is that relates. This adds so much intention and focus on staying present in the moment and doing things intentionally with passion. It has been a great blessing to me personally, so I do encourage you to give it a try as well. While this may seem like a lot, after you create a habit of it, it really is very quick and easy. I spend about 10 minutes each morning setting my intention and doing my journal writing while I have a cup of tea and prepare for the day, so it really isn't that complicated.


"Let whatever you chose to do today involve some act of kindness and compassion." - Namaste

Friday, May 8, 2015

Change Starts With You

I particularly love this quote as I truly believe that you will always be best served by "leading by example". You can never really expect others to follow your advice if you have not firstly taken it yourself. This applies to so many areas of life. It is that whole idea that "if it's so good, why haven't you done it yourself" type of attitude that people have. If you HAVE done it yourself, and they can see the results positively reflected in your life....THEN you have a platform to stand on, and a message worth listening to.

I have become a true believer in mindfulness, self-awareness, and emotional intelligence. I believe that until we learn about ourselves, until we can find love and compassion for ourselves, until we can truly understand who we are; we will never truly be able to love or care for others to full capacity. Once we have uncovered who we are, we can see that we are actually all moving through the journey of life. Once we can grasp hold of the concept of shared humanness that we all possess....THEN we can truly make a difference.

Being mindful in our daily lives, being fully present - with no expectation to "be" anything, or "achieve" anything. It is in this space that we can begin to discover who we really are. We can learn to cultivate kindness, generosity, acceptance, willpower, joy, gentleness, peace, and patience. Adapting to those positive character traits allows us to then express in our lives the examples we want to set. We will begin to radiate these experiences in our lives and begin producing understanding, loyalty, confidentiality, commitment, and all the other positive characteristics that we are also seeking in others. By producing it first in ourselves, we pave the way for others to follow.

In setting the example through our actions, through our lives, we surround ourselves with people who begin to pick up on those cues and follow our example. Those positive actions begin to trickle down, and we begin to be the light in the darkness. We begin to ever so subtly change the culture we work and live in. We begin to "be the change" we seek.

Friday, December 26, 2014

Reflections for the New Year

It's hard to believe that 2014 is nearly over. One of the things I have really struggled with this year was finding peace in the midst of stress and difficult moments. It is through my relaxation and yoga practice that I am learning to really cultivate a sense of "calm amidst the storm".

My desire for 2015 is that I will continue to develop the ability to find peace when things are chaotic around me. I know that this year is going to bring some very difficult and challenging moments with facing another time of separation from my husband, starting a new placement within my job, starting post graduate study which I have to travel long distances for, and then eventually organising our big move at the end of the year. This year is going to bring a lot of challenges (and those are just the ones that I already know about and can mentally prepare for!) Knowing in advance that there will be many challenges to face gives me the advantage of being able to set some healthy coping mechanisms in place....Of which my best means of coping is going to be establishing a really strong pattern for my yoga practice - even if that means only 15 minutes a day. Getting into the routine of daily practice means that I will take at least 15 minutes a day solely to focus on relaxation and grounding.

So that is my first New Year's Resolution - to devote a few minutes every day to yoga

Secondly, as my mantra for the year - I Am Here - I want to ensure that during my yoga practice I am really focusing my energy on grounding. On remembering that even if all else around me feels chaotic and difficult in that moment, I am still here...I am still me....I am still alive and well, and present in this moment. 

The third focus for me this coming year is continuing on my journey towards healthier eating habits. I have started seeing tremendous improvements with my health and my thyroid levels are starting to improve, so it is definitely worth the effort. I struggled this Christmas with making poor food choices and too much sugar over the past week, but I am determined to get back on track and really focus my energy on foods that actually improve my health. 

My biggest fitness goal this year is to keep working towards increasing my running fitness level. I would ideally love to be back running comfortably where it's really enjoyable. Long-term goals for that would be to be running about a 10K by this time next year. 

Those are just some of my goals for the coming year, what are yours? Have you taken the time to reflect on what you would like to achieve for 2015? Have a think about how you will cope with the challenges you might face BEFORE you face them.....Think about what lifestyle changes you might need to make in order to support healthy coping. Think about ways you can increase your fitness and improve your health. 

"If I only get today, I want to make today count. If I only get today, I want those around me to know that I loved them and for those who cross my path to know that they matter. If I only get today, I want to finish it well" ~ Namaste

Sunday, June 15, 2014

Living in the present moment

For many years I have been enthralled by the concept of living in the present moment. I attempt, as best I can, to embrace the here an now....To let go of all that no longer serves me, and to focus my attention on the blessings that are right in front of me.

This is, of course, all very well and good on paper - but it's surprisingly challenging to live it out in your daily life. That is, I guess, why I practice yoga. Because it allows me to focus my mind on the present moment (even if it is but for a moment in my day). I acknowledge my humanness, that I cannot seem to quiet my mind when the stresses of my day surround me.....but at least for a short time in my day I mindfully focus my energy on this moment.

I encourage you, even if it's just for ten minutes of your day, to just stop what you are doing and focus on this moment in time. Focus on the many blessings in which you have (the very breath of life that you breathe) and offer up some gratitude for those gifts. Acknowledge those around you whom you have come in contact with today, and offer loving-kindness towards them and thoughts of wellbeing for their lives.

I do not pretend to walk around in a state of euphoria, being grateful for everything and never stressing over the little things in life....No, this is not me. I acknowledge that I get overburdened, stressed, tired, grouchy - just like everyone else. But what I am saying, is that with the effort that I have, I will attempt every day to strive closer and closer to the place where my mind can come to peace and serenity.....where my mind can rest, and can appreciate all that God has done for me.

Sunday, May 25, 2014

Becoming a caring culture

If I know one truth about life, it is that no matter who you are, you will face hardships and trials at some point along the way. No matter how old or how young you may be. It's simply part of life.

Walking through the valley's allows us to enjoy the mountain-top view all the more when we reach the top.

My curiosity lies in wondering why we cannot seam to recognise this truth in one another. We don't seam to be able to relate to the shared human experience that we all have. When someone is hurting or experiencing a stressful life-event, it absolutely amazes me at the amount of people who turn the other way and shield their eyes from this reality. Not to mention the amount of people who feel the need to HIDE the truth of their struggles from the world, for fear that they will not be accepted or acknowledged.

So, what would happen if we changed these mindsets? What would happen if we created a caring culture in which each of us recognised the shared humanness we each possess? What if we saw in each other our own pain and struggles? I wonder what that world would look like?

This week, I encourage you when you look in the face of those who cross your path, look a bit deeper.....imagine what it must be like to walk in their shoes.....Offer them a word of kindness or encouragement and show them that they are NOT alone!!




Monday, July 1, 2013

Serenity

I love these quiet spots in the forest where you feel you can sit and just forget about all the troubles that might be weighing you down. Travis always makes fun of me because it's when I find a spot like this that I like to sit down...He always says, "Is Teniah having a 'Peaceful Moment'!"...."Yes, she is!" haha.....

I find that these spots somehow offer a sense of serenity and comfort. I feel like no matter how stressful my day was; no matter how annoyed I am; no matter what others are saying or thinking about me....It is in this moment where I can just let it all go.

I think that is the thing I love the most about the area where I live - there are a LOT of these little peaceful spots to be found. (Or maybe it's that I'm in a place in my life where I'm always looking for them?....) Perhaps that's more accurate.....Perhaps there are peaceful spots everywhere and we are too pre-occupied with our own stresses in life that we overlook those quiet moments?

I challenge you to try and find a place of tranquility this week. Maybe it's in your house somewhere; maybe it's in a park, or by a lake, or sitting by the ocean. Wherever you go to find that place of stillness....embrace it, and just let that moment cover you. Let the quiet of that moment just overpower all the stress and all the troubles that you are holding on to.

I have been looking further into loving kindness meditation over these past three weeks, and as part of that meditation I have been seeking these peaceful moments where I can offer myself kindness and offer that same kindness out to the world. Where I can take a moment to say, "May I be safe. May I be peaceful. May I let go of all that no longer serves me. May I live in this world with ease". At the same time offering up this intention towards those I love, towards those I struggle to love, and towards the universe as a whole.



Friday, January 18, 2013

Tearing Down the Walls

“The brick walls are there for a reason. The brick walls are not there to keep us out. The brick walls are there to give us a chance to show how badly we want something. Because the brick walls are there to stop the people who don’t want it badly enough. They’re there to stop the other people.”~ Randy Pausch


I think I have shared this quote before, but it's worth having another look at. I was reminded of this quote today at the end of my run because the past two runs that I have completed have been a real mental challenge for me. I have really struggled to keep going in the midst of the urge to stop and walk, but I have somehow managed to completely run both routes. This is not only a huge physical accomplishement, but also a psychological achievement for breaking down those walls that keep me from my full potential.

I believe that each person has their own personal struggles and challenges, whether those challenges are eating disorders, addictions, depression...You name it. I believe that everyone has "brick walls" in their lives that keep them from living fully in the present moment. I also believe that if we want to experience that full joy and peace in this present moment then we need to either tear down those walls, or discover some way to climb over them......We must prevail.

There is so much joy and happiness to experience in this life. I cannot begin to express the personal achievement and fullfillment that I find in overcoming these road-blocks and in pushing through. There is something magical about getting to the other side and knowing that you wanted it badly enough to make it happen.

I experienced this with my degree - I never really dreamed it would be possible to graduate from university and have a career. The feeling at the completion of that goal was undescribeable!!! The same I felt the first time I tramped to the bottom of the Grand Canyon and back up, the same I felt when I summited Trinchera, the same I felt when I ran my first race.......It's that feeling of having achieved your goals, but also that feeling of knowing that you wanted it badly enough to fight for it.....

Whatever your challenge is, whatever wall is keeping you from meeting your goals, I encourage you to keep pressing on - keep tearing down those walls!!!

 

Friday, December 28, 2012

Hiden Strengths

"It is possible to use all of our traits as strengths, if we are mindful of them and purposeful in their use." ~ Angela Marchesani

I came across this article today and thought how incredibly relevant it is to my own life. As I reflect on things that I want to improve in the coming year and ways in which I need to focus attention on maintaining my own health and wellbeing, I am all the more mindful of how often my own life is negatively impacted by giving too much of myself to others. 

I like to think that having a caring nature and having the desire to help others is a positive thing. However, many times in my own life this same strength has nearly destroyed me as I have been used, abused, emotionally drained, and overwhelemed by the needs of those whom I am helping. At the end of the day sometimes I wonder why it is that I help all these people, but then no one reaches out to help me? It feels out of balance sometimes and then I start to withdraw and avoid those people whom my heart is actually telling me to reach out to. It's almost a "self-preservation" response. In an atempt to protect my own heart from hurt, I avoid the situation all together. Or I develop a certain sense of resentment when I have given so much to someone who offers nothing in return. The article above really brought this to light as I could completely relate to the author and understand how her strength had also become a weakness at times. 

In the article, Angela uses an analogy of our life being like a play where we possess many characters who are created for different roles. Everyone has a character who takes the lead role (mine is caring), but they also have other characters that would like to share in the limelight. (Have a read of the article, it really is worth the time). After having read this article I realise that I need to take a really close look at my life and acknowledge the different "characters" which I have. I need to call on those characters in times when I feel that my strength of caring is weakening. It may be that in calling on those hidden characters that I find a new "lead" who is perfect for the role at hand.

Instead of walking away or avoiding situations in which my caring nature gets overused and burned out, I need to call on my other characters to step up to centre stage and take a turn. This will allow for me to maintain my personal values without having such a negative effect on my own life. (Turning away from someone in need does NOT line up with my personal values, and at times I have thought this was my only option in order to preserve my own sanity. I was not at peace with the response, but I thought it was the only way.) I am grateful to have been challenged to think in a different way now.

As I enter into 2013, I want to enter with a fresh mindest and be ready to call on all of my characters to play a part in my life. I do not want my strength to be my weakness. I want to acknowledge that there is more within me that can work towards maintaining my personal values and it doesn't have to be a job for only one character. 

If you feel, at times, out of balance or feel that your strengths sometimes weigh you down, I encourage you to take time to reflect on  your personal values and on ALL the character traits which you possess that may help you achieve and maintain those values within your life. Make 2013 the best year of your life!!! 


Wednesday, December 26, 2012

Discovering a Thing of the Past

Sometimes the past actually is worth having a look at.....Today was a day of discovery for me as I took a culinary journey in the past to discover a fantastic grain that was used by many indigenous people - Amaranth.

I had heard of this incredible super food a while back and had bought a small bag - which has sat un-touched in my pantry for many months. I really just never knew what to do with it and never took the time to search for a recipe. Today it is chilly out with a constant drizzle and after a hard run I was searching for something comforting and filling to enjoy for lunch. My eyes fell on that sad and lonely bag of Amaranth and I thought, "hey, why not?" I decided to give it a go and just prepare it as it said on the back of the package.

Amaranth is a great source of calcium, iron, and protein - which is especially helpful for folks on vegetarian diets or other restricted diets. (They say that Amaranth actually contains more calcium than a glass of milk...so there you go....no need for that added dairy!)

I simply simmered 1 cup of Amaranth on the stove with 3 cups of water and then added a dash of nutmeg and a bit of cinnamon. I cooked this until it looked done (took about 40 min as my stove was acting up and it took ages to actually start boiling). I add a handful of raisins at the end and about a tablespoon of aguave nectar and then let it just sit for about 10 min. The result was amazing and way better than what I had anticipated. (Plus it made at least 3 big portions, so I have lots to enjoy the rest of the week!)

After discovering that I actually love this grain, I began researching how to "properly" cook Amaranth and found some new recipes. I will definitely be trying out some of these and will share them at a future date. One if the biggest suggestions I have so far is to boil your water FIRST, and then add the Amaranth. This will cut down on the cooking time tremendously. You should really only need to cook it for 20-25 min and then let it sit for about 10. Just something you can do while you check emails and that. You don't really have to watch it or stir it.

So, if you are like me and have not given much thought about the tride and true foods that worked so well for our forefathers....maybe give it a go and see what you think! 


Tuesday, December 18, 2012

Finding the Fullness and Completeness that is YOU

Something that I have been mindful of in the past month or so, and something that I have contemplated over and over throughout my yoga practice is the idea of finding completeness within yourself.

I must clarify here, that I am not saying that God is not apart of that. When I view my own efforts in my life, God is obviously a part of that effort as His spirit is alive within me. What I am saying here, is that my fullness and completeness does not rely on anyone else. I do not need a friend or partner to fill an empty void in my life. What I need is to recognise what is causing that void and find it's completeness within myself.

The real reason for my contemplation stems from how much I have relied on my husband, in the past, to fulfill my needs. To fill in the gaps of emptiness, to provide the love and acceptance that my heart desired. To heal the brokenness within me, and cover the past hurts. In the first years of our marriage I placed certain expectations around him with the intent that he would fulfill all of those needs. When he has not been present (either physically or emotionally) I have grieved over this loss and emptiness. (Many military wives can probably relate to this experience during deployments and trainings). Recognising that my husband is likely to leave again on business for several months next year, I wanted to get a grounding on these emotions and really understand where they were coming from and how to respond to them. I realised after much reflection that the reality is that I was relying on my husband to fill spaces within myself that only I can fill.

After having this revelation I began a journey towards finding my own fullness and completeness within myself. In coming to terms with the "needs" that I have and the roots of where these needs come from. Through self reflection and being present with these emotions, I hope to truly develop within myself a stronger, more confident, and independent woman.

Already through my yoga practice, and through journaling and self-reflection, I have made huge strides towards achieving this. I believe that because of this, I will have a totally new and refeshing perspective on our time apart in the coming year. I believe this time will be enlightening for both of us and will strengthen our relationship by strengthening us as individuals.

It was a bit ironic when I got the email today from Yoga Journal about this same concept: Soul Mate I really encourage you to have a read of this article as it offers some really valuable points and may prove to be just the push you need in your life to search yourself for answers, rather than relying on someone else for those answers.

I know that I have many friends who believe in the "Knight in shining armour" and the idea that when they find their ONE sole mate, it will be the "missing piece" in their life. I highly encourage some self-reflection here to recognise that you have everything you need within yourself to be whole and complete. When you find that completeness within yourself, I believe it is THEN that you find true happiness with another.

Every day my love for my husband grows as I learn to love myself more and more, and to rely on him less and less for that fulfillment. Through finding contentment and peace within ourselves as individuals we can become a stronger and happier unit.

Mantra: "Allow yourself to sit with the emotions that you experience today and acknowledge that these feelings are part of who you are. Let yourself be right where you are at as you find contentment in the person that you are." ~ Namaste

Wednesday, December 12, 2012

Happiness is in THIS moment

One of the most valuable things that I have learned in life is that the present moment is all we have. We cannot live in the past, and we have no idea how much of the future we will even experience. It is only in the here and now that we can truly be present and find happiness. It is only in THIS moment where we can influence how we respond to circumstances and change the way that we react.

This understanding has become so foundational in my life, and as a result, I have really been enjoying the time that I have been given. After finishing off my degree and awaiting the start of my new job, I have had more time on my hands to really embrace the things that bring me joy. As part of that, I have also realised how much time I waisted each day not taking advantage of the things that bring me peace and happiness.

This realisation has caused me to have a new perspective on my life and make some changes towards adapting my daily routines to include plenty of time to just be present and enjoy the life that I have. I have increased my daily yoga practice which has brought me so much physical and emotional release. Every day I also do something that I love; wheather it be painting, quilting, reading a book, talking to a friend on the phone, or just spending time with Travis. It's about ensuring that every day is filled with some form of joy and pleasure and taking the time to embrace the beauty that is there.

Once I had a close look at my life I also realised that I need to focus more attention outward and become more invovled in the community and giving to others. I found while I was studying that between study and work my life became quite a bit self-centred (more due to the circumstances than a selfish nature). Now that I have been freed from my relentless hours of study, my life can now focus a lot more on doing for others and getting involved. This is definitely one of the most positive changes that I plan to see in 2013.

As for my running, and taking the time to really physically become more active: well, that has been a fabulous achievement. I am now back to where I was about a year ago and gradually starting to see that strength come back with every day. I will start a new training programme in January and see where it leads me. For now, I am truly pleased with the progress.

Mantra: "Let go of all that no longer serves you and embrace the happiness that is offered to you in this present moment" ~ Namaste


Friday, October 26, 2012

Raw, Vegan Energy Bars

These are SERIOUSLY amazing. My husband even loved them!

* Key to this is that you soak and sprout your buckwheat first (takes two days or so.....super easy. Soak for 8 hrs, drain. Then rinse and drain twice a day for two days or until you have a "tail" on the sprout.) If you have not sprouted before just google it there are heaps of instructions on it and it's super easy....plus it tripples the nutritional value of the buckwheat.... Once the sprouts are as long as you prefer (your preference), you can dehydrate them in the oven on the lowest setting with the door cracked open (or a dehydrator if you are super special and have one!!)

Recipe:
2 Cups soaked, sprouted, and dehydrated buckwheat
1/2 Cup raisins, chopped (or you can add dried cranberries)
1/2 Cup raw sunflower seeds
1/2 Cup raw pumpkin seeds
6 Tbsp agave nectar (or maple syrup)
3 Tbsp ground flax seed
1 tsp cinnamon
1 tsp vanilla
2 Tbsp coconut oil

Mix all ingredients together and press down in a baking pan (I used baking paper under it, but I don't think you have to). Cover and refridgerate for a few hours until set. You can cut these to whatever size you like and keep them in the fridge or freezer.

Kilojoules for medium square = 869kj (packed full of healthy energy!!)

*Now, I did not have any coconut oil on hand so I used melted butter. This worked fine, but the bars did not stick well together (they were a bit too easy to break a part). Because of this, I used them on top of vanilla yogurt and it was a treat to die for!! SERIOUSLY amazing......Next time I will try with the coconut oil and see if it sticks together better.