My Yoga Journey from Tag Rugby to Teacher Training

Hatha Yoga TTC Graduation Day at Samyak Yoga, Mysore.

Yoga.  For me it started with a weekly class to rehab a tag rugby knee injury and it worked, but it didn’t stop there.   I continued with my weekly class for years and so followed workshops, weekend yoga retreats, week long yoga retreats and eventually I found myself in India doing my 200 hour teacher training course.

 While researching the course I had been given the very useful advice that just because a yoga course is expensive doesn’t mean it is good and vice versa. The practicalities of work meant the month of December would suit best for a condensed course. I eventually found a hatha yoga teacher training course at ‘Samyak Yoga’ just outside Mysore in south central India. I liked their ethos, their speedy and helpful response to my inquiry and their reasonable fee included tuition, individual accommodation and food.  Their maximum of 18 students per course was the cherry on the cake.

As soon as I signed up I was sent a sequence of exercises, which I was instructed to practice everyday to prepare.  I took an ‘ah sure it’ll be grand’ approach to these. If I could have done one thing differently it would be to actually practice that sequence of exercises EVERYDAY. 

 The taxi journey from Bangalore airport to Samyak was truly unforgettable.  It was like a cross between wacky races and mad max.  Cars veering everywhere beeping relentlessly, random cows wandering across the road, people hanging off buses, bikes, each other, piles of rubbish along the roadside – a mad hotch potch of colour and chaos.

Samyak in contrast is located in the peaceful countryside beside a river and surrounded by rice and sugar cane fields. The yoga shala (studio) is situated on the top floor, palm treetops gently waving outside the windows, a frequent playground for a family of monkeys – providing students with a great source of distraction and entertainment.  The dining room is on the ground floor which we all galloped along to gleefully three times daily.   

The students on my course were a great bunch - mostly French, mostly female and mostly had practiced that sequence of exercises much more than I had.  Our teachers Rakesh, Trupta and Arvind taught asanas, pranayama. meditation and yoga philosophy. We were all looked after by the house manager, the ever smiling and always patient ‘Raj’.

 We greeted the sunrise each day with yoga practice for two hours from 6.30.  After breakfast we had yoga philosophy class – this was completely new to me and drew the occasional furrowed brow. Directly after was asana clinic where we examined the individual poses. Lunch followed and then a much appreciated break for a couple of hours.  We returned to the shala at 4pm for teacher training practice with time for a quick shower before kirtans / chanting along with pranayama and meditation.  Dinner was at 8pm followed by falling into bed.  This was the schedule six days a week.  

Physically I found it really challenging.  With so much yoga everyday there was little time for the muscles to recover and I found it hard to see progress because my body was in a constant state of ‘what are you doing to me?’! 

Thursday was our day off.  We all piled into taxis bound for the dusty, buzzy hustle and bustle of Mysore. Much appreciated massages were had, markets were explored, sights seen, many shops visited and purchases made.   The highlight for me was sitting in Devaraja market sipping deliciously hot, spicy, sweet, milky masala chai tea.    

Christmas week was our fourth and final week week and exam time.  Apart from an incredible Christmas dinner put on by the Samyak team it was heads down for the week as we practiced for our practical teaching exams.  Happily we all passed.  Graduation day arrived with a 6 am start to create our mandala with fresh orange, yellow, red and white flower petals for the event.   Speeches were made, certificates presented and many many photos taken.  By 11.00 we were all bidding fond farewells and departing for our next destination whether that was home or further travels.

The visit to India made me realise just how privileged and lucky I am in my daily life.  It was an incredibly intense experience, but a wonderful one. I made some dear friends and it took my understanding of yoga and perhaps of myself too, to another level. I’ll admit that my yoga practice is not an hour a day as my teacher recommended, some days it’s just ten minutes but even that makes a difference to me and to my yoga.  It’s been quite a journey and it’s only just begun.

Davina McCall's Seedy Soda Bread

I found this recipe in 'Davina's Sugar-Free In A Hurry' book - which I picked up in Spar for  €6.99 coincidentally when I was in a hurry.  An impulse buy that has come up trumps! I do love Davina - such a lovely lady, loads of energy and what a work ethic.  Reading this book it looks like she makes loads of dough too (soz). This bread takes under an hour to make including prep and baking (provided you don't have to run to the shop because your buttermilk has gone off).

Ingredients
Makes 1 loaf – about 10 slices
Approx 177 kcal per slice

200g spelt flour (I use wholemeal) and save a little bit for dusting
100g wholemeal or rye flour (I use dark rye – just because it was right in front of me on the shelf in Aldi)
1 tsp bicarbonate of soda
1 tsp salt
50g rolled oats
50g mixed seeds (sunflower, pumpkin and sesame)
1 large egg
1 x 284ml carton of buttermilk
1 tbsp milk

1.    Preheat the oven to 190°C / Fan 170°C / Gas 5. Line a baking tray with baking paper / parchment – make sure the shiny side is up or your bread will stick to it – I found this out the hard way (that note is from me not Davina).

2.    Sift the flours and bicarbonate of soda into a large bowl.  Add the salt, oats and seeds (reserving a tablespoon of seeds for later) and mix everything together

3.    Measure the buttermilk and mix the egg in (crack it first) with a whisk.  Make a well in the middle of the dry ingredients and then gradually add the liquid, stirring with a wooden spoon until it comes together into a ball.

4.    Finish shaping the loaf into a ball with your hands, using extra flour to stop the dough sticking if you need to.  Place the loaf on the baking tray and cut a cross in the top (I forgot to do that last time – didn’t make a difference).  Brush the loaf with milk and scatter over the reserved seeds.

5.    Bake the loaf in the preheated oven for 30-35 minutes or until it is a pale golden and sounds hollow when you tap the bottom.  Serve warm with butter.  Freshly baked bread with melting butter is just one of my favourite things!  It keeps really well for a few days but if you don’t get through it slice it up and put it in the freezer.

Hearty Healthy Minestrone Stewp!

Easy to make – hearty and healthy – eat it straight away, it tastes even better the next day or freeze it!  Approx ten minutes prep time and around 30 minutes to cook it all up.

1 x chopped bell pepper
1 x chopped onion
1-2 cloves of chopped garlic
1 x chopped carrot
Dessert spoon of olive oil
1 x tin of tomatoes
1 x tin of borlotti beans (or kidney, cannellini, butter beans)
Handful of chopped green beans
Half cup of frozen peas
Cup of wholemeal pasta (I used wholemeal spelt)
1 x half litre of vegetable stock – I recommend Marigold bouillon
1 x squeeze of tomato paste
Handful of basil leaves
Heaped teasp of mixed herbs
Half teasp of chill flakes

Using a medium to large saucepan, heat the olive oil and sauté the pepper, onion, garlic and carrot until soft.  Add the tinned tomatoes, (I also added in some chopped fresh tomatoes here that were getting soft).  Add the veggie stock, green beans, tomato paste and herbs – If you’re using fresh basil tear the leaves instead of chopping them – better for the release of flavour. Allow everything to come to the bubble! Add the pasta, peas strained beans reducing the heat, allowing the soup to simmer, stirring occasionally. After 20-30 minutes – check the pasta & green beans, once they’re cooked you’re ready to go.

You can vary this recipe to your taste - an opportunity perhaps to use up veggies from the fridge – e.g. add chopped celery to the sautéd vegetables or use diced potatoes or sweet potatoes instead of pasta.  Add more chili if you like a real kick. Use different types of beans. Add more stock to make it more soupy – I like a lot of bite in my soup so it’s more like stew.

Grated cheddar (or parmesan) makes a tasty garnish.
Toast pumpkin and /or sunflower seeds on a dry pan and add tamari or soya sauce to taste.  Once these cool they make a lovely crunchy topping. 

If there's any left store it in the fridge, it tastes even better the next day, an ideal recipe for batch cooking. 

The Benefits of Working Out at Work

The buzz around Corporate Health & Wellness Programmes has been growing steadily.  At the January launch of the government’s ‘Healthy Ireland 2018’ campaign, Leo Varadkar flagged upcoming tax incentives for employers to install showering facilities and equipment into the workplace indicating the government’s strong support for workplace wellness.

According to the World Health Organisation (WHO), workplace health programmes are one of the most effective ways to prevent and control chronic disease and to support mental health, so it’s fair to say that workplace wellness / fitness is not a passing fad.  Although relatively new to Ireland, corporate wellness programmes originated in the US in the 90s, growing steadily to the point where they are now more of a need to have than a nice to have.  Some companies in Sweden including sportswear retailer ‘Bjorn Borg’ have gone as far as making on-the-job exercise compulsory with a weekly workout at a nearby gym.

I have taught corporate classes for over two years and put the question to some of my clients, asking how they saw the classes benefitting them. Roisín, who has been attending classes for over a year, mentioned several points including better back health, improved sleep, increased productivity and convenience. 
As a busy Mum of three girls with chronic back pain who has a long commute, she finds it impossible to fit in exercise outside the workplace;  “With lunchtime Pilates at work, I can fit exercise into my daily schedule. I have seen a noticeable improvement in my back while doing the Pilates classes, which has helped to considerably reduce the pain and as a result improve my quality of sleep. I also find on the days where I have that break to do Pilates at lunchtime, my afternoons are even more productive as I come back to my desk rejuvenated and ready to go.”

Mental wellness is now recognised as a major component in our overall health. One of the greatest challenges to our mental health is stress, all too often caused by what’s going on in the workplace.  While physical exercise is a known mood enhancer, many companies are offering a more direct approach to mental health with meditation / mindfulness classes.

Treacy O'Connor, team lead for meditation, mindfulness and team building with Corporate Wellness Ireland, says "We are receiving an ever increasing amount of corporate enquiries. Every session has been full to date with up to 60 people at a time. Giving the workforce access to very simple techniques they can use at any time of the day is proving to be of great benefit. One employee shared with me, that before the sessions, she suffered a lot from anxiety. She has been able to greatly reduce her symptoms (actually they’re nearly gone) and she now feels much more confident in herself.”

As well as the physical and mental health benefits, corporate classes have been shown to foster camaraderie between work colleagues. Never mind discussing last night’s Game of Thrones episode around the water cooler – how about comparing aches after yesterday’s exercise class?  As head of the TII sports and social committee, Mary Deevy reported “An unexpected bonus, as a recently merged organisation, is that the Pilates classes which are attended by a great mix of staff have facilitated staff to get to know each other better”. 

Let’s face it, business is business and companies are not going to invest in an initiative long term unless there are benefits to be had for the organization.  Healthy and more energised employees mean better productivity and less sick days. In addition, a good corporate wellness program can make a company more attractive to potential employees and can help to retain existing ones thanks to workplace satisfaction.

Whether fully, partially or not subsidised by the boss, more often than not wellness programmes work out cheaper for employees than the gym or regular fitness classes. Furthermore the convenience of working out at work is clear.  Workplace wellness programmes don’t have to be complicated or expensive or limited to large businesses or urban centres.  There’s a broad menu of activities to choose from and if you want to keep costs to zero, walking or running groups are an easy to organise option with a wide array of training apps to choose from.

The benefits are far-reaching, from individual employees to the companies they work for, with the end goal being that a healthier workforce impacts positively on families, communities and the nation as a whole, from an economic to a quality of life perspective.

© Grá For Fitness 2018

Feast the eyes and tastebuds with this Crunch Carrot, Apple & Beetroot Salad

I had a few veggies rattling around the bottom of my fridge that were on the verge of getting wobbly so I put them to work in this lovely salad. Super easy, full of colour, crunch, fibre,  vits and mins! Also some toasted seeds thrown in for extra crunch.

2 x carrots, 1 x large cooking apple, 4 x small beetroots
Wash everything, peel the carrots & beetroots. Leave the skin of the apple on.
Grate all of these bad boys.  
2 x sticks of celery chopped - chuck 'em in.
Toast sunflower and pumpkins seeds on a dry pan and add in a good old sprinkle of tamari sauce when they're toasted - let them dry for ten mins or so. 
When they're cool and crunchy add them to the salad.

For the dressing - half teaspoon of whole grain mustard, juice of half a lemon, dessertspoon of apple cider vinegar and 3-4 dessert spoons of olive oil. Add to the salad.  Mix it all up and chuck your seeds on. Crunch and taste-tastic! 

Suggestions for a Dirty Weekend in January

In Ireland one of the downsides (albeit a very small downside) to a glorious Saturday or Sunday is we feel morally obliged to make the most of it with outdoor activities or suffer the guilt of being inside and ‘wasting the day’.  So let’s look at how we can make the most of a dirty weekend. Yes I’m talking weather-wise – apologies to anyone who feels they’ve been mislead by the title.

It’s January – if you haven’t done it already  now’s the time to take the tree down - really, waiting til Easter isn't the answer...even if it is particularly early this year.  Wrap all the decorations up and stick them under the stairs or in the attic or wherever until next December.

De-clutter!  I’ve taken to using organising consultant (yep that’s a thing), Marie Kondo’s mantra ‘if it doesn’t spark joy’ chuck it – and my bedroom has benefitted hugely – it looks about twice the size as it did before I started – not only will this give you more space but it really is great for your head space too.  Argos currently have canvas storage boxes – two for €4.99 which are fantastic for making the most of shelf space. 

Speaking of headspace – meditation – you’ve been meaning to try that for ages right? Download the headspace app and give it a whirl.  The first ten days are free. I’m a recent convert and can’t recommend it highly enough.  The other day I was just thinking to myself how much more present I feel, having started a daily (well...almost) meditation…and subsequently spent the following 15 minutes looking for my keys having mindlessly thrown them somewhere…it’s a work in progress.

Cooking – that cookbook you got for Christmas or recipe you spied online – what a perfect day to try it out.  Also an opportunity to do some batch cooking and stock the freezer for the week - oh look at you oh so organised!

Read a book – I love a good read, but find it’s usually something I do when I’m about to go to sleep so I’m only a couple of pages in and I conk out.   How about curling up on the couch all nice and cosy like and really getting stuck in and don't feel guilty.

It’s January – we're hanging on for dear life until payday, so think of this as a great opportunity to stay in and save some cash…if this is your aim then ignore the next suggestion…

Research – planning to go on holidays this year? What better way to get yourself through these initially dreary days than having a jaunt to look forward to.  Whether it’s a weekend or a longer event, staycation or awaycation, this is the perfect kind of day to do some research and maybe even some booking. 

In need of some exercise but dare not venture outside?  Try one of the many online fitness class – HIIT, Pilates, Yoga you name it there’s something available.  Personally I like Yoga with Adrienne, TX Yoga, the body coach (although I find Joe Wicks' hair distracting - how can it be so beautiful?), Bodyfit by Amy and PilatesAnytime.

That 2000 piece jigsaw puzzle you got for Christmas? Now’s your opportunity to get at least one corner of it done.

When that rain finally abates, grab your coat and get some fresh air.  You’ll be ready for it.

Your Secret Weapon for Healthy Bones

Happy World Osteoporosis Day!  Happy in that it’s raising awareness, and that’s a good thing.  Worldwide, Osteoporosis affects one in three women and one in five men over the age of fifty, but it’s not exclusive to the over 50s.  Known as a ‘silent disease’, oftentimes people are unaware of their bone density loss until they suffer a fracture. 

Throughout childhood dem bones dem bones really do need calcium as well as vitamin D to help us absorb it, enabling us to reach peak bone density by the age of 25 – 30. These micronutrients are essential for the prevention and treatment of osteoporosis as is weight-bearing exercise. From the macronutrient family, protein is an important body cell reparation and builder.  Other bone friendly nutrients include vitamin K, manganese and potassium all of which are contained with within prunes.

Let's shine the spotlight on prunes...When I think of prunes I think of that big bowl in the hotel buffet, which people under the age of not-caring avoid like the plague as helping yourself to a bowl of them would be the equivalent of standing on a chair and shouting ‘I have an announcement to make – I am constipated!’.

Digestive system benefits aside, prunes are becoming known for their bone building benefits. For the last twenty years, Dr. Bahram H. Arjmandi has been at the forefront of research into prunes or ‘dried plums’ as he calls them (I see where you’re going here doc - nice try).  Chairman of the Department of Nutrition, Food and Exercise Sciences at Florida State University, his studies show that in conjunction with sufficient calcium and vitamin D, may help prevent and even reverse bone loss.

He claims that during his career he has tested numerous fruits and none of them have come close to having the positive effect on bone density that prunes have.  In 2011, over a twelve month period two groups of osteopenic (precursor to osteoporosis) women were studied. Along with calcium and vitamin D supplements, one group consumed 100g of prunes per day while the other consumed 75g of dried apple a day. The prune ladies after a year had ‘significantly’ higher bone mineral density compared to the dried apple ladies.

While the original the recommendation was to consume 10 – 12 prunes a day, following a further study, this has been revised down to the more achievable 5 – 6 prunes.  Channel 4’s ‘Superfoods: The Real Story’ recently included a feature on prunes and an interview with Dr. Arjmandi. They also revealed that prunes are highly recommended for astronauts who suffer bone loss due to floating around space stations for six or so months at a time.  Now that’s a bit more sexy.

Where do you find all these bone friendly nutrients?

Calcium – milk, cheese, yogurt, spinach, kale, collards, soya beans, whitebeans, tinned salmon, sardines, figs, whey protein, fortified cereals.

Vitamin D – sunshine! Tuna, mackerel, salmon, fortified foods and drinks, egg yolks. In countries that get a little less sunshine a Vitamin D supplement is recommended.

Protein – eggs, fish, chicken, beef (ideally go for lean), turkey, dairy products, beans, legumes, nuts, seeds, tofu, quinoa, soya, spinach.

Vitamin K – spinach, cabbage, brussel sprouts,cauliflower, kale, liver, asparagus, broccoli, beans, soya beans, eggs, strawberries, prunes.

Manganese – beans, lentils, nuts, seeds, unrefined grains, prunes.

Weight-bearing exercise can include walking, hiking, running, body weight exercises, weight training, training with dynabands and general muscle strengthening exercises including Pilates. If you do have osteoporosis however and are attending a fitness class or a gym, it’s important to let the instructor know so they can offer you advice on modifications.

To Coffee Or Not To Coffee?

I was reading yet another study today (while drinking my coffee) that drinking coffee ‘might’ add years to your life.  As a confirmed coffee lover I’m always drawn to read these articles.  Today’s article started with the quote "Our findings suggest that drinking four cups of coffee each day can be part of a healthy diet in healthy people".  This wasn’t quite the earth-shattering conclusion I’d hoped for.

 I’m studying with Precision Nutrition at the moment and found the following coffee information nugget particularly interesting when I happened upon it recently.  Do you know we all have a gene in our liver for making a particular enzyme that breaks down caffeine?  But because of small genetic differences, some of us have the enzyme that breaks down caffeine quickly, while some have the enzyme that breaks it down slowly. 

In people with the fast version of this enzyme, caffeine is processed and eliminated quickly leaving behind the antioxidants found in coffee which can help protect against free radicals.

For people with the slow enzyme the caffeine lingers longer, which can cause health problems.

Now straight off I can think of a friend with the slow version of that enzyme.  If she drinks a coffee in the morning she will have the caffeine jitters all day and subsequently will be lying awake all night – no doubt asking herself why she had that coffee. Whereas I can happily have 3 cups before midday without any ill effects and still get a good night’s sleep.

So it would seem with these studies which say x amount of cups a coffee a day or healthy or maybe not healthy – it really depends on the individual.

If you’d like to read a little more about the highs and lows of coffee have a look at Precision Nutrition’s ‘All About Coffee’ article by Brian St. Pierre http://www.precisionnutrition.com/all-about-coffee

Skip, Hop and Happening.

There is something nostalgic about skipping, with playground memories of ‘I like coffee, I like tea, I like whoever is not going to jump on my toes and can skip to the beat in with me.  It hadn’t the intensity of a Mohammad Ali warm up and we never managed to get our double dutch on, despite our best tangled rope efforts, but it was good fun and good exercise.  Who could forget  the excitement of the Skipathon?!  That reminds me I must give me sponsorship money in.

Your Own Pace
I use skipping with my personal training clients and quite often after a tentative first time, or at least first time in a very long time, they find their rhythm and really start to enjoy it.  There’s something almost meditative once you find the right tempo. 

The trick is not to jump more than one inch from the floor thereby keeping the impact moderate. Think about keeping it on the balls of the feet, quiet so you’re never pounding. Go you silent skipper!

The Benefits
It’s a simple, convenient and a cheap way of exercising.  You don’t have to leave home and don’t need loads of time, just your rope and a little bit of space.

The benefits include improved cardiovascular fitness, stronger and more toned legs, arms and shoulders and it’s not just physical. According to the Jump Rope Institute (yep, there’s a jump rope institute), skipping helps to develop the left and right hemispheres of the brain, improving spacial awareness and reading skills, and can enhance memory and mental alertness.  That’s mad Ted. Further to that, jumping on the balls of the feet can lead to improved dynamic balance, coordination, reflexes, bone density and muscular endurance. Who knew?!

A ten minute skipping session can burn around 125 calories depending on the intensity and the person, but clearly if you’re aiming for weight loss two 10 minute skipping sessions per day will give you approximately an extra 1500 calorie burn per week (notice how I’ve given you one day off - you're welcome).  If that feels like too much to start with, you can build up to it. If something is hurting - stop! As with all exercise if you’re new to it or have any concerns do check in with your doctor before getting stuck in. 

I realise skipping can be right up there (or down there) with trampolining for many of us – Pilates is a great cure for pelvic floor issues, but this deserves a whole blog to itself - watch out out for it next month…now back to the rope.

Measure Up
Before you start cutting up the washing line, make sure your skipping rope measures up!  Stand in the middle of the rope with one foot, pull the handles straight up making sure the rope is taut.  For beginners, top of the handles should reach close to the shoulder.  For more experienced jumpers, the top of the handles should reach the armpit or a little below.

I’m thinking move over fidget spinners and let’s get those kids skipping!

Next stop Skipathon!

Buen Camino

For many the Camino is a spiritual journey, a chance to escape from the pressure cooker that is everyday life and just focus on putting one foot in front of the other for a week or two or more.  I’m not saying I’m a complete spiritual Philistine but I found myself on the Camino because 1) Grace, a friend of mine was organising a group of 24 women, 2) I fancied a walking holiday,  3) I wanted to know what all the fuss was about.

After an initial group briefing with the ever efficient Grace - who is as the name would suggest, amazing, we had clear direction as to requirements starting with Compeed, good walking shoes and socks and finishing with an intense training schedule.  I’ll admit I was all over the Compeed and footwear but my training fell more than a little short of Grace’s recommendations.

On April 20th our group of merry women and Dave, (Grace’s husband), stepped onto the flight for Santiago and subsequently onto the bus for Sarria a further 120km away and our starting point.  The thought of four days of walking fairly solidly was a little daunting, but that paled compared to my anxiety about sharing hostel rooms with twenty three mostly strangers – I had however given myself a stern talking to about going with the flow and the first night of sleep while fitful was aided by earplugs, an eye mask and a few glasses of the local brew. Having been determined for months to carry my own rucksack all the way I changed my mind after walking out of the hostel on the first morning where I found Dave ready to take it with him to be transported in the hire car…along with everyone else’s.

Over the next four days, powered by café con leche and hefty boccadillos we made our way through the stunning Galician countryside bathed constantly in glorious sunshine.  Dave – a fireman and paramedic with the patience of a saint – drove along the route and kept check on us all attending to everything from blisters and muscle strains to recovering lost items like sunglasses…and pilgrims. Grace was the sweeper each day walking at the back of the group providing support, encouragement and entertainment along the way.

The fourth and final walking day was a humdinger of 39km to get to Santiago. We staggered the last few kilometres into Santiago’ old town which is beautiful as is the cathedral, breathtaking in fact, if we’d had any breath left to take.

All in all it was a fantastic experience. I thoroughly enjoyed the walking, the sunshine, the countryside, the pristine and well run cafes at every kilometer but most of all the chats along the way, getting to know existing friends better and making new ones. I loved the fact that everyone could take their walk each day at their own pace, completely non-competitive whether you wanted to power through, take a brisk stroll or just lop along as part of a group, with a friend or with yourself. I do believe whether you share a coffee, a walk, a bunk or something more along your journey, the Camino experience is a personal one and to each their own.

Oatily Delicious Bread Recipe

I’m more of a cooker than a baker, but this recipe is easy peasy with only a few ingredients all pickable uppable in a regular supermarket.  This bread is wheat free, low in fat, high in fibre and humminess and if you don’t like the texture of porridge but want the goodness of it this is a great breakfast solution.

 Ingredients for One Loaf:
175g porridge / oatmeal
175g pinhead oatmeal
120g oatbran
600ml buttermilk
1.5 teaspsoon bread soda
1 teaspsoon salt

Method:
Chuck everything into a bowl and mix it up, let it sit for half an hour while you preheat the oven.  Use non-stick greaseproof paper / parchment (turns out greaseproof paper isn’t non stick as I had thought!) to line your 900g/2lb loaf tin.  Bake at 180 degrees c for 1.5 hours.  To make it worth you’re while, given the baking time, it’s a good idea make two loaves of bread at the same time.  Keep an eye on it for the last half hour, to test stick a skewer or sharp knife and if it comes out without any sticky bits it’s done.  Leave the bread to cool for a bit before removing it from the tin and then place onto a wire tray, remove the paper carefully and leave it to further cool.

This bread keeps really well, but also a nice one to slice up and keep in the freezer, if you can stop yourself from devouring it all at once!