The weather is warming up here in Colorado, and with it comes a new crop of fresh veggies! We love using seasonal veggies in our recipes, and what better way to enjoy nature’s spring bounty than with a meal-sized salad with fresh, homemade salad dressing? That’s where this recipe comes in!
This rich and yummy salad dressing is the perfect complement to all those fresh spring veggies.
Our Sweet Basil Salad Dressing is thick and creamy, adding heartiness to any salad that will help you feel fuller longer. Plus, it can double as a tasty dip for fresh cut carrots, cucumbers, or celery. You could even drizzle it over grilled chicken or your favorite gluten-free pasta.
In addition to being delicious, this dressing also boasts a number of health benefits. Basil is rich in antioxidants and works as an anti-inflammatory. It’s very high in vitamin K, which helps support bone health and healthy blood clotting response. It’s also rich in vitamin A, which helps fight inflammation and damage from free radicals, and is key in eye, brain, and skin health.
We hope you enjoy this quick, easy, cleanse-friendly recipe! Let us know what your favorite spring or summer veggie is in the comments!
With love and fresh veggies,
Sweet Basil Salad Dressing
Yield: 1 cup
Ingredients:
1 cup fresh basil leaves, loose ½ of an avocado ½ cup olive oil ½ cup apple cider vinegar 1 clove of garlic, crushed 2 dates, pitted and soaked in hot water to soften (optional)* ½ tsp. coarse salt ½ tsp. ground pepper ½ cup water, to thin as necessary
Instructions:
In a high speed blender, combine basil leaves, avocado, olive oil, apple cider vinegar, garlic, dates (if using), salt, and pepper. Add up to a half cup water to reach desired consistency. Refrigerate in a glass container for 3 or 4 days.
*Note: If you are sensitive to sugar, omit dates.
Jo Schaalman and Jules Peláez are co-authors of the book The Conscious Cleanse: Lose Weight, Heal Your Body and Transform Your Life in 14 Days, a best-selling, step-by-step guide to help you live your most vibrant life. Together they’ve led thousands of people through their online supported cleanse through their accessible and light-hearted approach. They’ve been dubbed “the real deal” by founder and chief creative director Bobbi Brown, of Bobbi Brown Cosmetics, beauty editor of the TODAY show.
Practice Yoga for Detox, Cleansing & Vitality, now!
Having a baby is one of the most incredible things you can do. Unfortunately, babies demand a lot of time and energy and it can be tough to find time for yourself as a new mom. It’s important for all moms to know how to rest and relax though.
With that in mind, here are some great relaxation and meditation tips for new moms.
1. Create a Sacred Space at Home
One of the first things that new moms want to do is create designated space in the house where they are able to retreat and enjoy some quality quiet time if they need it. It can be somewhere you enjoy a nice cup of coffee in the corner, or it could be a full room like a bedroom or the home office. What matters is that you keep this sacred space free from distractions and pack it with things that help you smile.
2. Practice Being Present
Another way to practice relaxation and meditation is to practice being present and grounded at the moment. Studies show that stress and anxiety get worse when people start to worry about the future and things that haven’t happened, and likely won’t happen. It can be difficult to stop your mind when it starts getting away from you.
Calm down your mind by focusing on the here and now, appreciate it and enjoy the small moments you spend with your family and even the things you enjoy about being at work. Stay in the present, let the future worry about itself.
3. Learn to Meditate
Proper meditation begins with knowing how to meditate properly. You want to find a comfortable space without any distractions. You can use candles or incense to really “set the mood” and prepare yourself for meditation.
Some people meditate by focusing on a single image in their mind, while others take in their body and what is happening. Perhaps the easiest way to meditate is through breathing. Just focus on your breathing. Don’t change it though. Breathe naturally as you always do and keep your back straight. If you have trouble with meditating, then there are plenty of guided meditation apps and videos available that can help.
4. Decompress and Take a Moment to Relax
One of the most important things you can do is take a minute to relax and decompress and get away from things. Music is a great way to relax. Good music enhances your mood and helps you to relax, which is why some people meditate to music. Listening to soothing and calming music slows down your heart, reduces blood pressure, and just helps you take your mind off of everything. Find something that helps you relax, and do it when the pressure starts to mount.
5. Practice Simple Breathing Techniques
Breathing can have both positive and negative effects on your state of mind. When you start breathing rapidly, such as due to panic, it makes you feel more stress and anxiety. Similarly, breathing has calming effects that can renew your overall sense of well-being and relax you. From self-awareness to positive thoughts and increasing a sense of calm, conscious breathing has plenty of benefits.
Practice some simple breathing techniques such as breathing in through your nose and out your mouth and see the difference just breathing differently can make.
6. Take up Journaling
Keeping a journal is a great way to relax and unwind. Outside of helping you to stay organized, they help relieve tension that builds up over the week. Writing your thoughts and feelings down and having them on paper (or a document on your computer) is very therapeutic. It’s a great way for a busy new mom to contemplate her experiences, learn from them, and relax.
7. Schedule a Spa Day
Spa days are fantastic for treating yourself and escaping from the stress of everyday life. Taking the time to schedule a spa day helps you recharge and relax. You can find a great deal with services online.
You don’t need to book yourself into a fancy expensive spa to get all of the benefits. You could even create a home spa where you can relax at home without needing to break the bank. Get some essential oils and a face mask and have the most luxurious bath of your life.
8. Do More of What You Love
One of the easiest ways to relax is to just cut back on the stressful things in life and replace them with things that you love. Do you enjoy reading, cooking certain meals, or watching certain shows and movies? Take time out of your day to do those things. Make them a priority and enjoy doing more of what you love in life.
By Liyana Perry
Liyana Perry is a writer at spa-hotels.ie, she has a passion for writing blogs about natural health and spirituality. She enjoys long walks with a breeze and finding ways to make dessert healthy.
Are you a new mom that wants to relax? Practice the Yoga for New Moms program, to get you on your way!
During yoga class, you may have heard that mental and emotional pain can manifest in our bodies as physical pain. For example, an emotional trauma suffered as a child that was never fully processed can show up as pain in the hips and lower back. Samskaras, or shadows of past pain and suffering, exist for all of us. Yoga can assist us in soothing the nervous system and quieting the mind, which helps us process and move through pain.
"Practicing yoga has the opposite effect on the brain as does chronic pain." M. Catherine Bushnell, PhD, scientific director of the National Center for Complementary and Integrative Health at the U.S. National Institute of Health (NIH) says. What an incredible concept!
We can help program our brains to feel better simply by showing up on our yoga mats. In fact, a 2015 study from Harvard Medical School, Annals of Internal Medicine concluded yoga increased mobility for people suffering from chronic low back pain more than the standard medical care did.
Many people suffer from chronic lower back pain, migraines, fibromyalgia, arthritis, and other conditions, and can feel hopeless about finding some long-term relief. Accessible yoga programs can help and empower you to go beyond traditional medicine and take steps to improve your own health.
Yoga delves into finding underlying causes for some of these issues and perhaps unlocking the key to release the pain or at least offer tools to manage it in new ways.
If you or someone you know suffers from chronic pain, we’re excited to share a new program this week that addresses how yoga can provide benefits besides simply a stronger more flexible body, a calmer and clearer mind, and a greater sense of inner peace. These classes are gentle and created specifically to address students who need particular types of relief from their yoga practice.
Practice Yoga for Chronic Pain Relief, now!
Pain can be an awful thing, that can take over our lives sometimes. When we experience pain, the go-to remedy is usually drugs or painkillers. However when experiencing pain often, or suffering from chronic pain, drugs can have some serious long term side effects. If you suffer from chronic long term conditions such as arthritis, backache, or other pain you might be looking for alternative ways to alleviate some of the aches that go along with your condition.
A lot of pain is rooted in brain processes, which can be affected by your mind and emotions. The science behind the mind-body link is still being researched, but we know now that your brain does play a role in how you experience pain.
You can take advantage of the mind-body connection to help alleviate your pain.
As pain involves both body and mind, you can use mind-body techniques to change the way you experience and perceive pain - and therefore alleviate it. If you suffer from chronic pain, you may have rewired your brain to perceive the pain - even when it isn’t there.
There are a range of mind-body techniques that can help to alleviate pain, as well as stress and anxiety. You may want to try a few before you find a technique that's right for you and your pain - everyone is different! You can also combine techniques to come up with your own personal mind-body pain relief.
1. Deep Breaths
Deep breathing is a central theme in relieving stress and anxiety, so it’s no surprise this technique can help pain too. This is a good place to start in trying out mind-body pain relief. Simply inhale deeply, hold your breath for a few seconds, then exhale fully. You can use music or apps to help you maintain a regular breathing rhythm.
Deep breathing works by activating your parasympathetic nervous systems - of which the relaxation response is included. Simple deep breathing works, or you can use a breathing practice designed to relax you. One technique is to place the tip of your tongue against your front teeth, and breathe in through your nose for four seconds. You then hold your breath for three seconds, and breathe out fully for one. This type of breathing technique works to calm your nervous system.
2. Kickstarting the relaxation response
Deep breathing helps to stimulate your relaxation response, but there are other ways to illicite this response in your body to help alleviate pain. The relaxation response counteracts any stress in your body, turning down your heart rate. Muscle relaxation can help you to identify the difference between tension and relaxation, which will help you counteract your body’s natural flight-or-fight response that occurs with most pain and stress. You can do this by tensing and relaxing all your muscle groups one at a time.
3. Meditation
Meditation helps as a pain relief as it reduces the activity in your brain’s somatosensory complex. This is the part of the brain which creates the feeling of pain, and identifies how strong and where your pain is. You can use many guided meditation apps, or simply listen to some calming music and imagine yourself in a restful environment. By observing your thoughts and accepting them through meditation, you can learn to seperate yourself from your stress and pain. Meditation has been proven to lessen pain from migraines, back ache, and even cancer pain. You can reap the benefits after just four days of practicing meditation.
4. Mindfulness
Mindfulness is the practice of being fully immersed in any one activity - taking stock of your senses and emotional responses. You can practice mindfulness in all aspects of your life - it’s basically the practice of being present. There have been studies that show mindfulness has an effect on how we experience pain. It can reduce the levels of inflammation due to stress, which is present in people suffering from conditions such as arthritis, IBS or inflammatory bowel disease, and asthma; as well as other chronic inflammatory conditions.
This works as mindfulness helps to relieve stress and anxiety - and stress and anxiety can heighten your inflammatory responses. Practicing mindfulness can reduce your inflammatory response levels over time.
5. Yoga
Yoga connects your mind and body through use of breath control, meditation and body movement. It’s been proven as an exercise to alleviate pain and stress.It’s especially effective in alleviating back pain. This is due to its calming effects, and it’s especially used as a tool in fighting mental illness, such as mild depression, sleep issues, and anxiety.
6. Positive thinking
Instead of concentrating on your pain, retrain your mindset to focus on the positive. You can do this by writing down everything you are thankful for each day. This helps you remind yourself that your pain isn’t all-encompassing. Laughter also helps to alleviate pain as it releases the endorphins that activate the pain-killing, euphoria inducing brain receptors.
7. Mantras
Repeating a mantra or an incantation - this can be any soothing word or phrase - in a rhythmic way can induce relaxation in a way similar to meditation and mindfulness. This helps to keep your mind worrying and focusing on your pain, and engages the relaxation response. Studies have shown that mantras can help decrease frequency and intensity of migraines.
If you want to explore the link between mind and body, this week we have a 10-part series focusing on yoga for chronic pain. Try the series alongside some of these mind-body techniques to help alleviate your pain.
By Amy Cavill
Help alleviate your pain, through yoga, right now, with the Yoga for Chronic Pain Relief program.
Today’s recipe is Asian inspired, but I couldn’t point a finger to an specific country, and I didn’t use any other recipe for a basis. Instead, I just opened the fridge door, found some beautiful mushrooms and my meal pretty much started to develop itself.
It often happens to me that I just get creative based on the ingredients I have at hand. A tiny bit from here, something from there, soy sauce and chili make everything tasty anyway, and just like that, a beautiful meal is ready in no time and struggle. This system of mine usually works out nicely, and often the recipes turn out so good that I feel the urge to share them with others.
The mushroom dish I share with you today is one of my favorites lately. Since I first made it a few weeks ago, I have cooked it for two more times. Once using champignons so I can peacefully say that they are good in this recipe too, but my personal preference is still shitakes, since they have a little more bite and chew to them.
The crispiness of the mushrooms is really enjoyable with the slightly sweet and spicy sauce, but as always if crispiness meets sauce – have the people waiting for the food and not the other way around – otherwise the meal will still be delicious, but you will lose the texture.
Asian Sticky Mushrooms
Serves: 2
Cooking time: 25 minutes
5 oz shitake mushrooms
0.2 cups cornflour
0.2 cups oil
3.5 oz leeks
3.5 oz capsicum
0.2 cups soy sauce
1 tbsp ketchup
1 tbsp chili sauce of your choice (or more if you like it hot)
1 tbsp coconut sugar
1 cup water
Salt-pepper
Fresh coriander leaves to serve
Directions: Halve or quarter the mushrooms to bite-sized pieces, throw them to a bowl with the cornflour and shake, so the shitakes are covered evenly.
Heat the oil, shake the excess cornflower off the mushrooms back to the bowl and fry until they are golden and crispy from each side. This should take around 5 minutes.
In the meantime, chop the leeks and capsicum.
Drain the crispy mushrooms on paper towels, season with salt and pepper and set aside.
Fry the leeks and paprika on the same pan for a few minutes.
Then add the soy sauce, hot water, chili sauce, ketchup, coconut sugar an all the remaining cornflour, mix thoroughly and leave to simmer for a few minutes on low heat. Taste and adjust seasoning if needed.
Mix the mushrooms with the sauce, sprinkle over some coriander leaves and serve with steaming rice.
By Kadri Raig
Kadri is a food blogger and yoga teacher from Estonia. She loves healthy food and cooking and for her, these two are often the same thing. Cooking meals from scratch, you know exactly what goes in it and even without holding back with sugar or fat we end up using a lot less compared to ready-made frozen stuff from the supermarket.
She does love to spend time in the kitchen, but most of her recipes are simple and don’t take more than 20 minutes of active cooking time. She thinks that everybody can find time to cook healthy food at home, it is just a question of planning. "I work in an office full time, teach yoga 7-8 hours a week and write a blog. So if I manage to cook most of my meals, then so do you!"
Connect with Kadri and enjoy many more of her delicious healthy recipes on her website here: http://www.kahvliga.ee/.
Practice Yoga for Detox, Cleansing, & Vitality now to complement this healthy recipe!
Ready to start eating healthy and exercising as part of a healthy routine and lifestyle? Practice this yoga program to get you on track.
Yoga is a beautiful discipline, and yogis can be beautiful students and teachers. But, all too often, we forget sometimes that the practice that unites teacher and student can be muddled by what yoga was created for in the first place: the control of our ego.
Whether as a student or a teacher, we must understand that yoga is not only a sacred activity upheld by prestige and respect, but that it is, ultimately, an invitation to forgive ourselves and love others while we still have them in this short, short life.
We highlight below 15 common mistakes yogis make.
1. Judging yourself
There is always a room for standards when it comes to yoga, but many forget that “yoga” comes from the root word that means to, essentially, “become yoked” with an experience—happy, sad or neutral.
In our real practice, the poses that we see the teacher do, or the poses that other students are able to follow, may not be the poses that our own bodies are able to do (for reasons that are many)—and that is really okay.
It is time that you acknowledge that the limits of your mind and of your body and set your burdened spirit free.
2. Ignoring the Savasana pose
This pose is also known as a “corpse pose”. This is a pose that is often taken to be at the end of yoga practice and one that is associated with relaxation.
But, many people do not value this pose because it is too easy or too trivial. By letting yourself do the savasana, you will teach yourself how to fundamentally relax in your head, shoulders, trunk, legs, hands, and feet—there is no yoga if there is no release.
3. Not letting go (of air)
Many people love to hold their breaths during a yoga pose for a variety of reasons, but mostly because they think they are proving to themselves that they are able to hang with the intensity of the practice.
Learn to let go of your held breath and breathe in and out naturally. The difference you will feel by doing this is a leap in improvement.
4. It is not (just) a cardio workout
Yoga is not swimming, spinning class or military service—and it was never meant to be.
Physically, it is meant to be a daily practice, it is not a workout, it is working in the stretches and poses so that you learn to relax your joints, muscles, and tendons—sweating is a bonus.
5. It is not a fashion show
Wear loose and appropriate clothes for stretching, moving and relaxing. This is not a runway competition or a Cirque Du Soleil rehearsal session, it is yoga class.
6. You don’t have to do it every day
And that is the truth, especially in yoga. If you allow yourself space and time to learn the poses with the right amount of relaxation and grace in each given session, your body will learn to adapt even when you are not doing the practice—quality over quantity.
7. Excusing yourself in doing certain poses
It is true that yoga is not a competition, even within yourself. But, if these weird looking poses that are difficult and annoying reflect the zigzagged, jagged and frustrating positions we have in life, then you should learn to challenge yourself with these poses—life will annoy you less as a reward.
8. Doing the class with an empty or full stomach
A hungry stomach or a full belly is not a good thing when practices begin. It is always a good idea to learn what subtle amount of food you can have so that you are appropriately fueled for poses to come.
9. Going to yoga for all the wrong reasons
Yoga can often be treated as a social event purely or for even more reasons with malicious intent. Do not be like this and treat the practice with respect as you would a temple or a church. You will find more self-respect in the process.
10. Arriving too late and rushing to class
This is more of a pet peeve to a given reality. People will be late, sure. Lateness disturbs the harmony of classes very much, so do not let it start with you.
11. Not using yoga props
We do not have to be tough when we are doing Yoga, that is not the reason why it was created. So, leave your ego at the door and embrace what yoga blocks can give you when it comes to flexibility increases and a good massage as well—your hamstrings, in particular.
12. Hygiene matters
Cleaning your yoga mat, cleaning yourself and better hygiene overall is important for reasons that are beyond bacterial and illness related. If you are able to impose that much discipline and self-worth for your hygiene, such respect will be mirrored in your poses.
13. There is no perfect pose
That is to say, there is no standard pose that will benefit everyone. Yoga, by the method, is about appropriation and finding a stretch-pose for you. So, learn to break down and a yoga pose and learn it in segments, at an intensity that is comfortable for you—that is the point, right?
14. Ask help and guidance
Not limited to pride, we can be quite proud of not asking for help. The teacher can offer much guidance if you allow them to. It will be quite wise of you to learn from them, indeed.
15. Smile
This is not the same as having fun, but an invitation to something more important and far deeper. In yoga and in life, smile because you are happy to be alive—yoked in the egg of life.
It is hoped that this has been of help to you in your yoga journey, and in your journey to be a happy human being—Namaste to you.
By Ryan Canon
I am Ryan Norwood Canon, an article writer for almost a decade and co-founder of getshape.org. As a well- versed in fitness, posting blogs about a healthier lifestyle and quick tips to a body fit to help people achieve their body goals is truly my passion. My real concern is, I want you guys to be more confident of yourself.
Practice yoga know, and learn from your mistakes!
Feel Good Flow with Jackie Casal Mahrou
Flexibility is the capability of your body to achieve its full range of motion. It’s needed in most day-to-day activities, even the simplest ones such as bending and walking. If you’re flexible, your muscles remain mobile.
We take flexibility for granted when we’re we’re younger, but as we age, our muscles will naturally lose strength, and we might notice ourselves become less supple and more stiff. This can affect our range of movement, especially around the joints. This can have the effect of stiffness in the muscles and joints. This loss of tissue elasticity causes our bodies to tighten and we lose that flexibility.
The key reason that we lose flexibility, and we become more at risk of aches and pains is from not being active. This can lead to more permanent issues such as bad posture and lack of muscle function. Keeping flexible is important to avoid this and to keep us in good health and fitness.
The benefits of keeping flexible include:
Preventing injuries such as muscle strains and sprains.
Stretching and holding your positions in exercises such as yoga flows can help reduce muscle soreness and reduce the risk of injury after exercise. Your muscle fibers have a certain length to them, and warm muscles will stretch further than cold muscles. Stretching after a warm up will lengthen the muscles and help to prevent injury. Over exerting cold muscles that haven’t been stretched will increase the risk of tearing and injury.
Improving your posture.
Flexibility helps to improve your posture. Having tight muscles can lead to misalignment of the spine, and over time this can lead to permanent bad posture. Flexible muscles hold less tension, avoiding this misalignment. By stretching and doing flexibility exercises you can realign your muscle tissues and improve your balance. This will increase your ability to maintain a correct posture in your day to day life.
Reducing Back Pain
If you have tight muscles in your lower back, this can cause back pain which can be debilitating. Improving your flexibility can help to both prevent and treat back pain. Tight hamstrings can also pull your pelvis down and create even more pressure on your lower back. When your hip flexors and pelvic muscles have flexibility, there is less stress on the spine and lower back.
Making everyday activities easier
When you have tight and un-flexible muscles, you can suffer from a reduced range in motion, throughout your whole body. This could make everyday activities and movement hard. Flexibility makes everyday activities easier, by improving your range in motion, and letting your body move more easily.
Boosts your confidence
Stretching and opening up your body can bring a feeling of relaxation. This can lead to a relaxed state of mind, letting you unwind and making your feel more positive and confident.
Making cardio activity easier
Flexibility and stretching will help to increase blood and nutrients to your body. Stretching increases the temperature of muscle tissues, which improves circulation and helps make cardio activity easier.
Enhanced performance in sports
Additionally, having flexible muscles and joints will reduce the energy needed to move your body to it’s full range of motion, decreasing risk of injury. Stretching also helps to decrease muscle resistance during movement, improving your performance. Yoga for athletes is an excellent way to reduce injury and increase performance for more victories.
How to improve your flexibility
The number one way to stay flexible is to regularly stretch. Regardless of age or activity level, if you add some stretching into your everyday routine, you will see improvements to your flexibility. You can do simple stretches at home or even at your desk. Try to focus on the muscles where you feel soreness, common areas include shoulders, hamstrings, hips and your lower back. These areas are prone to stiffness as we age.
Your diet can also affect flexibility. Fatty, sugary and unhealthy foods can make your flexibility worse. You can improve your fitness and flexibility by making sure you eat a balanced diet, and you can also take supplements that support healthy joints.
Yoga is also a great way to improve flexibility. Yoga involves both your body and your mind, and all poses work towards the goal of increasing your body’s flexibility. Practicing yoga stretches you into your muscles and joints, and creates greater flexibility, and more ease in your day to day life as a result. This week's 4 classes on yoga download, are focused on creating greater flexibility.
Increase your flexibility, with yoga for greater flexibility, right now!
Hamstrings, Hips & Hanuman with Kylie Larson
Yin Yoga for Flexibility & Relaxation with Elise Fabricant
Ask any yoga teacher what the most common excuse they hear from people who don’t practice yoga is and you’ll probably receive the same answer: “I can’t do yoga because I’m not flexible.”
We’re not sure where the myth started that naturally flexible and bendy people were the only ones who could practice yoga. In fact, it’s really the opposite.
Flexibility looks very different depending on if you are a twenty-year-old former dancer, a thirty-year-old professional athlete, a fifty-year-old desk jockey, or an eighty-years-young retiree. No matter your age, anatomy, or physical abilities, yoga can help you become more flexible. The beauty of yoga is there are several styles and levels of classes and at least one is suited for you. How wonderful is that?
Flexibility isn’t just about looser hamstrings, greater range of motion in your muscles and joints, a supple spine and better posture. Of course, all of these benefits are results of a consistent yoga practice.
What’s important to remember is your progress is individual and not to compare yourself to anybody else.
You might have the goal of touching your toes for the first time and another student might want to learn how to stand on their hands. And yet another student couldn’t care less about the physical results and just wants to create a calmer, steadier state of mind.
Your ‘why’ is your own. But what’s beautiful about yoga is that you garner all kinds of benefits in addition to greater flexibility. For instance, you may have started practicing yoga to prevent injuries for a sport you play. A few months pass and suddenly you realize you aren’t just more mobile, you can navigate rush hour traffic without a spike in your blood pressure. Whatever your initial reasons to practice yoga, you’ll be sure to gain a variety of benefits for your body, mind, and spirit.
Try one of this week’s four classes focused on creating greater flexibility and see how you feel: body, mind, and spirit.
1. Dana Smith - Free Your Hamstrings
2. Robert Sidoti - 5 Poses for Flexibility
3. Elise Fabricant - Yin Yoga for Flexibility & Relaxation
4. Kylie Larson - Hamstrings, Hips & Hanuman
Spring has sprung here in Colorado, and we are thrilled at the start of the growing season! Yay local veggies!
This week, we’re sharing a recipe that features one of our favorite spring veggies: Asparagus! This quick and easy curry takes less than 20 minutes to whip up and is the perfect way to use that beautiful asparagus that’s popping up in your grocery stores or local farmers markets. Plus, it’s cleanse-friendly and packed with a bunch of bonus health benefits!
In addition to being a delicious spring veggie, asparagus is also a nutritional powerhouse. It’s rich in vitamin A, folate, which supports healthy prenatal development during pregnancy, and vitamin K, which supports bone health and strength. It’s a great source of antioxidants to help defend the body from free radicals, and is high in fiber to help aid digestion and gut health.
We hope you enjoy our flavorful, healthy Asparagus Green Curry! Keep it vegan by serving it over brown rice or quinoa, or get an extra boost of protein by serving it with chicken. Let us know what you think in the comments below, or if you have a recipe suggestion or request! We love giving recipes a healthy Conscious Cleanse makeover.
With love and green asparagus,
Asparagus Green Curry
Yield: 4 servings
1 TB. coconut oil 1 leek, sliced 2 cloves garlic, minced 1 TB. fresh ginger, minced 1 large bunch of bok choy, chopped 1 bunch of asparagus, trimmed and chopped 2 TB. green curry paste 1 can full fat coconut milk 2 cups spinach Salt and pepper, to taste Juice from ½ lime
Instructions: In a large sauté pan, heat coconut oil over medium heat until melted. Add leeks, garlic, ginger, and a pinch of salt, sauté until leeks have soften, about 5 minutes. Next add bok choy and asparagus, stirring frequently for about 3 minutes. Add green curry paste and coconut milk, reduce heat and simmer until asparagus is tender. Stir in spinach until wilted, about 1 minute. Season with salt and pepper to taste and juice of half of lime. Serve over brown rice or with sliced baked chicken.
Practice Yoga for Detox, for some fresh Spring time energy, now! This program includes a class from Jo, of The Conscious Cleanse!
Ever since I was a little girl, I felt other people’s emotions strongly. I remember being so confused when family conflicts arose because I could so clearly see each person’s side and how valid it was. I was confused why everyone couldn’t understand that everyone’s intentions were good and loving and then we could just all move on with our lives in harmony!
As I grew older, I remember feeling like I would literally step into someone else’s shoes, and feel the world as if from their perspective. From this place, I could really understand where they were coming from, even if their decisions from the outside might seem strange.
I remember wanting to help every single person in my life through all of their tough times, and beyond that, I sort of felt that it was my duty. I couldn’t just turn my back on someone who was suffering...especially someone that I loved.
As a result, I would give and give and give and, if the person was in a really bad place, I would allow myself to be sucked down to their level, so I could relate and empathize. I didn’t do any of this consciously, I simply didn’t know another option existed.
So, I would find my energy was focused on others most of the time, and I wasn’t allowing myself to grow and thrive because I was too busy trying to make sure no one felt left out or left behind. I felt my purpose was to help others; that’s all I could see.
Does this sound familiar to you?
I have noticed many people who are attracted into the yoga sphere happen to be empaths as well! I believe it’s because yoga gives us such a greatly needed respite from the outside world, and from intensely feeling so many energies on a constant basis. During our yoga practice, we quickly come back into our own essence, and that which is true for us.
This can feel difficult to access in the outside world as an empath, with so many other energies swirling around us all the time, especially without knowledge of this superpower and how to harness it beneficially.
If what you read above sounds somewhat familiar, you may be an empath as well.
Here are some common experiences found amongst empaths:
Difficulty in discerning if an emotion is yours or someone else’s
You can see right through a smile if it’s hiding anxiety, depression, etc.
People often feel compelled to share their deepest secrets with you, even if you've just met!
Others gravitate to you for help, and you feel a strong urge to help them
You crave alone time, knowing there’s a limit to how much external energy you can take
You may experience “sympathy pains” for real!
I like to consider Extreme Empathy (as found in Empaths) to be a superpower instead of a weakness! After all, we have the seemingly paranormal ability to apprehend the mental or emotional state of another individual, even if it’s very subtle or hidden. To people who don’t have this superpower, this is seen to be straight up magical. And, it truly is!
We have really been given this gift for a reason. Of course, as with any superpower, we empaths must learn to manage this, and you better believe, we do have our kryptonite.
For empaths, our major kryptonite can be a lack of boundaries - basically, not protecting ourselves. But don’t worry! This is something we can really work with.
Once we recognize our superpower of empathy and learn to work with it, our lives become immensely more manageable!
This is actually such a beautiful gift that I feel we should honor and celebrate within ourselves and each other. There are tools we can learn in order to make this gift remain a cause for celebration, and not become a negative force in our lives that is a constant energy drain.
This way, we can wake up every morning excited to face another day as an enthusiastic empath!
Here are the tools I have found the most useful to manage the day-to-day life of an empath:
What energizes you? What drains you? Identify and adjust your life accordingly.
Grounding: Walk around barefoot out in nature. If you don't have access to the real thing, visualize it. Visualize that there is a tree trunk growing out of the base of your spine, rooting you deep down into the earth.
Create a shield: A bubble or protective white light, that only lets in which will energize you. Know that you're protected from everything else.
Learn to decipher what’s yours vs. what’s somebody else’s: Energy, emotions, moods, thoughts, beliefs. This is a high call, but so well worth it, and once you make the intention to notice, it will begin to shift everything for you.
Feel your feelings: Learn to identify them, and where you feel them in your body? The quicker and more in tune you can become with identifying your own emotions and become familiar with how various emotions send signals to you through your body, the quicker you can decipher what belongs to you vs. what you’ve picked up from someone else.
Find an outlet for your feelings: Breathe, Move, Meditate, Write, Dance, Talk it out with a loved one or a counselor.
Forgiveness: This is an especially important one for us since we may experience a lot of hurt in our lives due to being so sensitive! You are at the top of the list of who to forgive, by the way.
Find Your NO: Love Your NO. It is your best friend, and makes your YES shine even brighter.
Schedule YOU Time: Meditate. Dance. Draw. Take a Bath. Get into Nature. Do something that you feel connects you to your higher self, and nourishes your soul. Since you take in others’ energy so much, it’s extra important to plug back into your own, which can really happen when you have some private time, as an empath.
THIS IS THE MOST IMPORTANT ONE - Be Kind to Yourself. Be Gentle. Have Compassion. You have a pure, giving heart, you’re doing the best you can and everything is OK. You are good, worthy, perfect, so please, go easy on yourself. You can learn lessons without being hard on yourself and in fact, that’s the only way we truly grow. Energy doesn’t move through rigidity and disappointment. It moves through openness and acceptance.
This was a gift you were born with.
We can all be grateful for the empaths in the world, and we can all work together to make sure they take care of themselves. If you know other empaths in your life, feel free to pass this along to them, and see how you can support each other in taking care of yourselves.
Here are some Journal Prompts to help you along your path of Empathic Self Discovery:
I feel the most alive when I….(describe in detail and get all the senses involved!)
I feel the most like my true self when I….
The last time I realized my energy was being drained from my body due to someone else’s energy was when…
Revisit the last time you set a boundary in order to honor yourself, and it was respected in return….How did you feel after? What happened next? Paint the picture with your creativity, and allow it to inspire your future.
To dig deeper into this, I recommend checking out a book called The Empath’s Survival Guide, by Judith Orloff. This book helped me to understand myself at a much deeper level! May you share your gift brightly with the world, remembering always to take care of yourself first.
Thank You For Being You, Dia Michelle Smith
p.s. If you’d like to receive an article like this in your inbox every week, with tips and tricks for how to live your best life from a holistic perspective, go check out soultherapist.co and sign up for the Self Counseling Club! After all, we could all use a therapist, and no one knows you better than...YOU!
Practice yoga and meditation with Dia, right now!
Yin Yang for Inspiration
Breathe Your Way into a Perfect Day (audio meditation)
Hip-opener poses and asanas are some of the most popular and requested types. They bring release to areas of tightness that many people suffer from.
As there are over 20 muscles that work across the hips, such as adductors in the inner thighs, abductors in the outer thighs, hip flexors and lateral rotators, it’s important to give these a good stretch. Any movement that stretches these muscles is a hip opener, but there are certain poses that give these a deeper release.
If you have tight hips, it not only can affect your ability to get into certain yoga poses but can also affect your day to day life. You might find it hard to bend down to pick things off the floor, or experience pain when exercising. Tight hips can also cause over-use and over-loading of the spine, leading to back problems. If you suffer from back pain, hip-openers can help ease this, as well as improve your range of motion and improve your circulation.
Spiritually, the hips are also a storage point for negativity and pent-up emotions. Hip openers let us create space for new ideas and release these negative emotions, giving us freedom of both the body and mind.
With that in mind, we’re going to look into some of the major benefits of hip-openers, and why you should incorporate more into your yoga practice.
1. Hip Openers release stress on the spine
As mentioned, tight hips can increase the load placed on your spine. This can affect everything your spine does - from bending over to more intense weight exercises. If you’re an avid gym-bunny, or not, tight hips can hinder your motion and cause pain.
Overuse and overloading the spine is the most common cause of lower back pain. If left unchecked, this pain can spread to the rest of the body. Hip openers help by increasing the flexibility in your hips, naturally distributing your weight.
Hip opener poses to decrease stress on the spine include cow face pose, where you sit crossed legged, stacking your knees and folding forward. It’s ok to use a block if you can’t get your posture right. This is a great pose to sit in for a while to release the hips.
2. Hip openers can release emotions
You may already know that emotions can be released through yoga. Much like how we hold our stress and anxieties in the neck and shoulders, we hold negative emotions in our hip muscles. Opening up the hips can create a release of pent up emotions and feelings, that we may have been repressing and burying deep - stopping us from feeling freedom, creating space for new ideas.
3. Hip Openers build strength
As we age, the risk of breaking a hip increases. The hip is the largest ball and socket join in the entire body.
As we’ve said, there's a load of muscles working around the hips, that are essential to the movement of this joint. Any kind of movement of this area, including yoga poses can create a stronger frame for the joint - reducing the risk of injury.
4. Hip Openers help alignment
These types of yoga poses and asanas can help all of your joints in the lower body come into alignment. When your hips are tight, this can cause misalignment, affecting your back, knees, and even affecting your feet. Giving your hips more strength and more flexibility can re-align your lower body for greater mobility and added strength.
5. Hip openers expand creativity
The hips are energetically associated with the sacral chakra - which is the creative centre. Focusing on this area and releasing tension helps to unlock the sacral chakra and expand our creative mind.
Want to reap the benefits of hip-openers? These four yoga classes focus on happy and healthy hips.
Take a class today to open your hips and increase your flexibility today!
1. Keith Allen - Hip Opening Heaven
2. Shy Sayar - Posture Therapy: Glutes
3. Bhavani Maki - Yin / Relax: Hip Openers, A Key to Freedom
4. Rob Loud -The Heart & Hips: The Beauty of Assymetry
This week, it’s time to unpack those saddlebags and release the heaviness and stress weighing you down and impeding your emotions. It takes a lot of work to create the tight hips many of us are experiencing these days.
Almost everything we do in our daily lives create tension: from sedentary activities like sitting at a desk and driving to running or even simple everyday stress. We accumulate unprocessed emotions in our hips and we’ve all got one or maybe fifty of those, right? Let’s unpack them.
When your hips are both open and strong, you have a balanced center of gravity and are able to maintain not just a healthy spine, but also a happy heart and mind.
Physically, your pelvis houses several ligaments and muscles. If these are too tight or too weak and your pelvis isn’t stable, issues can arise with your lower back, your legs, ankles, and feet.
The most important flexor is the psoas muscle, which originates in your spine’s thoracic region, extends down the lower back, and attaches through to the top of the femur bone at the front of your pelvis.
Sitting is a huge culprit in creating overly tight hip flexors and this imbalance often manifests as lower back pain and/or knee pain. It’s all connected. Making sure you stretch the psoas properly in yoga poses like Apanasana or Wind-Removing Pose, Low Lunge is vital to keep your hips and spine healthy.
In the Subtle Body, the layer deeper than the physical body in yogic philosophy, the hips are where we store past trauma, stress, and negative emotions. The two lower chakras are housed here: the Muladhara or root chakra is at the base of the spine or perineum and the Svadhistana chakra is located between the hipbones. These chakras are associated with issues of family, survival, sexuality, relationships, and creativity.
So, if you’ve got unresolved problems with one or both parents, if you haven’t forgiven an ex-partner or friend, if you’re struggling to put a roof over your head, for example, your hips may feel tight and uncomfortable until you address the emotions underlying these issues.
When addressing hip health, consider taking a two-pronged approach to feeling your best. Use appropriate asanas and pranayama techniques to open and stabilize your hips and take the time to work through troublesome emotions, which could be causing you physical pain. Happy hips equal a happy heart and mind. We can all benefit from more hip opening in our life.
If you’re not sure where to start, try one or all of these four classes to release stress and tension and open to happy hips.
I have to admit that my love for kale is growing every day!
It is delicious plain straight from the garden (did you know that you can even grow kale on your window sill!?), in salads, roasted to crispy deliciously healthy chips or sautéed – just bring it on and I love it. I did not imagine that I could love these dark green leaves so much as a kid, but I am fortunate to have a rather healthy palate these days.
Of course, this also has a lot to do with habits. Somebody who is used to have a hot dog for breakfast, burger for lunch and pizza for dinner would most probably not love this salad immediately, but it is possible to train your taste buds to like healthier foods. Just start with a few healthier choices and soon you realize that salads are actually delicious and real food that you cooked yourself is always better for you than take-out! Cheaper too!
Talking about this salad warm Kale & Chickpea Salad recipe here – this is a real 15-minute meal that doesn’t require any cooking skills or fancy equipment and the ingredient list is relatively short.
In addition to being incredibly delicious, these reasons are enough to make this Warm Kale & Chikpea Salad one of the best choices for a quick dinner. The healthiness of kale, protein boost from chickpeas, spark from citrus, crispy-toasty sunflower seeds and creamy avocado are a perfect combination any day of the week!
Warm Kale & Chickpea Salad
Cooking time: 15 minutes
Ingedients:
2 tbsp sunflower seeds
1 small onion
9 oz kale
1 can chickpeas
1 ripe avocado
0.5 limes
0.5 pink grapefruits
Extra virgin olive oil
Salt
Directions: Heat the pan and toast the sunflower seeds lightly, then set aside.
At the same time peel and chop the onion and tear the kale to bite-sized pieces.
Heat a drop of oil and sweat the onions with a pinch of salt over medium heat for 5 minutes.
If the onion is translucent, throw the kale on the pan and let it wilt for a few minutes.
Add the chickpeas to the pan, season with lime juice and more salt and mix everything together.
Clean and chop avocado and grapefruit.
To serve, add grapefruit and avocado on top of the warm salad and sprinkle with toasted sunflower seeds.
Enjoy warm!
Vinyasa yoga is one of the most practiced styles worldwide, indeed, according to a survey, it is the most popular style amongst yogis. So, why is it that there seems to be some confusion about what Vinyasa is?
Is it a style? A sequence? Or is it just a technique? And what exactly does it mean when a teacher says “take a Vinyasa”? Catch your breath before you keep reading, you’re going to need it to go with the vinyasa flow and clearly understand this unique style of yoga.
To begin with, there are several definitions of the word itself. Some sources affirm it means “connection”; others translate it from Sanskrit as “to place in a special way”; and there are those who say it’s just “flow”. With this in mind, it’s not surprising the broad usage of the term Vinyasa.
Choose whichever definition you like better, the important thing to understand here is that Vinyasa always links the breath with the movement.
The focus is on the inhale and exhale while moving from one pose to the next one. For this same reason, some yoga teachers use it to describe a gradual progression of postures connected by inhalations and exhalations (usually from Chaturanga to Upward Facing Dog to Down Dog).
Therefore, when yoga instructors started to base a whole class on these principles, the Vinyasa style made its appearance in a lot of studios all around the globe.
A lot of the confusion comes from its similarities to other styles. The technique of the Vinyasa Flow is the same as in Hatha, and many asanas are shared with Ashtanga too. But probably the main distinction of Vinyasa is the order of the postures that often changes, two Vinyasa classes are rarely identical.
How to do it
Sun Salutations A and B are the core of the Vinyasa style.
They are the the perfect example of linking body movements with our breath. Generally, our body should be flowing upwards when inhaling, and towards the ground when exhaling. But keep in mind that the intention of Vinyasa is not to do the poses trying to keep the pace of your accelerated breathing; it’s about learning to control it to allow the postures to naturally follow each breath.
This is what is called pranayama, and to get the best results, practice any of these techniques:
Anuloma Viloma - The alternate nostril breathing is quite simple to practice to start your day well balanced. In this technique, you inhale through one nostril, retain the air, and exhale through the other nostril. The tradition is to adopt the Vishnu Mudra while doing it.
Kapalbhatti - It could be interpreted as an inverted breathing technique in which the exhalation is more active than the inhalation. The base here is to put emphasis on releasing the air, assuming that all the disorder in your body and soul is also being liberated from your system. Ujjayi - Also known as the ocean breath, in reference to the sound it produces. The lips must be sealed and the air has to go through the throat. A good tip to get used to it is by breathing with your mouth open, but closing it in the middle of the inhalation or exhalation. Bhastrika - This breathing exercise is used to energize the body and mind. Think of it as a cup of coffee without the negative effects of caffeine. To perform it, you have to use your diaphragm and expand your belly as much as you can when inhaling; the exhale should through the nose, forceful and fast. Benefits of Vinyasa
Besides the breathing techniques and flow, Vinyasa differentiates from other styles because it pays attention to the whole body without discriminating a single muscle. “It serves as a strength-training process and helps build lean muscle mass throughout the body. The main benefit of using Vinyasa Yoga as a primary method of building lean muscle mass is that all groups receive equal attention, creating balanced strength throughout the body” an expert yoga teacher, explains.
Also, one of the most common challenges that all yogis face during any practice, is the difficulty to move stiff muscles at will. The good news is that this represents another advantage for Vinyasa; its continual flowing movements stretch and elongate the muscles while being strengthened, allowing greater mobility and range of motion compared to other yoga styles.
Challenges of Vinyasa yoga
We’re making Vinyasa sound too good to be true, right? It is a great yoga style if you truly enjoy a full body and mind experience, but it is only expected to come with some challenges as well that practitioners have to overcome in order to stick to the mat everyday. The most challenging part of Vinyasa can be the transition from basic poses to the more advanced yoga poses (remember you still have to control your breath while standing in the hardest asanas).
A considerable degree of flexibility and strength is required in order to start performing the most difficult postures. Thus, a good dose of patience is key to master Vinyasa, since new practitioners may have to take it slowly and spend a year or two with not so rigorous classes, in order to build up the foundation of flexibility and strength necessary for advanced sessions.
By Alberto G. Güitrón
Alberto G. Güitrón is the Community Manager at BookYogaRetreats.com, the world’s leading yoga travel website. He is a committed yoga practitioner, equally passionate about writing and Vinyasa Yoga.
Practie vinyasa yoga from the world's top teachers, from anywhere you'd like, now on YogaDownload!
Absolution Intensive III: All the Warriors with Mark Morford
Happiness Flow with Jackie Casal Mahrou
Practicing yoga at home is a great way to get some exercise in if you can’t make it to a class. All you need is a mat! However, if you’re trying to master some tricky yoga poses and you just can’t get over that hurdle, being on your own can be a hindrance.
Here’s our top 10 tips for practicing and mastering hard yoga poses at home.
1. Create the right space
Having a dedicated space for yoga will make practicing at home so much easier. Try to find a space to unroll your mat that’s quiet and peaceful, with plenty of space around to move your body freely. Remove any obstacles if needed.
Try to find an empty wall that you can use as a prop for poses that require a bit of extra support. Maybe you’d like to light a candle to make the atmosphere even more relaxing and inviting.
2. Invest in accessories
Starting out, all you need is a yoga mat. Try to invest in a non-slip mat to avoid any accidents or injuries! It’s worth paying a little more for a high quality mat that will last you a long time.
If you’re progressing further into your poses, buying yoga blocks is also a good idea, to help you move deeper into poses without hurting yourself. Any props you would need in a yoga studio, you can purchase for your practice at home. Evaluate your needs, and invest in some good equipment to help you master those tricky yoga poses!
3. Stay safe
When you have a yoga teacher, they’ll help you in knowing your boundaries and preventing injury. Practicing at home leaves this responsibility up to you. Be mindful of areas like knees, neck and joints which can be vulnerable. Adjust or come out of the pose if you feel any pain or discomfort. It can be easy to fall into the trap of pushing yourself into tricky poses before you’re ready, but listen to your body’s limitations, you’ll get there!
You should also always remember to warm up before attempting any advance poses, and be mindful during transitions into poses.
4. Reward your body with Savasana
No matter how far you get in your pose and practice, always remember to give your body the relaxation it deserves with savasana.
When practicing at home it can be easy to skip this part, our mind goes straight to other chores or tasks we need to get done. However, to calm your nervous system and stop you feeling wired, it’s essential to lie in savasana for a while.
5. Keep at it
Keeping a regular practice at home will help you in mastering those tricky poses. You won’t be able to do the hardest variations if you only practice yoga every once in a while. Try to stay on top of practicing often, set yourself realistic goals and times when you’ll be on the mat, and stick to them.
6. Break the pose down
Complex poses and asanas can be broken down into smaller, less hard asanas. When you’re learning something hard, break it down into its smaller pieces. This way you can practice the individual parts and you’ll understand your alignment and posture better - to reduce injury.
Practice poses that lead up to hard ones, and over time you’ll build your strength and flexibility to progress. Even if you find yourself getting bored, remember these easier poses are the base to the harder asanas.
7. Know everything about the pose
The more you research and learn about the pose, the more you’ll understand it. Read up on the muscles you use, the benefits, and variations to fully immerse yourself in everything to do with it. You’ll be able to figure out how to modify each pose to suit you, as well as incorporate props to help you get there. There’s plenty of information about for you to brush up on your technical yoga skills.
8. Use a teacher
Just because you’re at home doesn’t mean you can’t use a yoga teacher. Use an online resource to find guidance and help from a yoga teacher. You can use these resources to refine your practice at home, and build your confidence for harder poses. Why not browse our range of yoga classes to find a teacher and a style that suits you?
9. Be brave
If you find a pose hard, it can be easy to just skip it when you’re at home alone. Try not to stop immediately if you’re struggling, unless you’re in pain and need to rest. Instead, listen or remember the instructions about the pose you’re trying to achieve, and try to break it down and attempt it. Or even just try the basic variations to build your confidence - anything but just give up completely!
10. Don’t obsess
Yes, we can be single minded when it comes to achieving our goals, but always remember - there are more yoga poses! Trying a hard pose is a great way to improve your skills and hone your practice, but it’s important to remember the bigger picture instead of obsessing over one pose.
Feeling ready to take on a challenge?
This week we have a special, five-part Absolution Intensive series of vigorous, ultra-focused 20-minute challenges, for you to push yourself and take on something new in your yoga practice! Try it now 5-Day Absolution Intensive Program with Mark Morford
Set Yourself Free!
Take a moment to check in on how you’re feeling. Go ahead; take a quick scan from the crown of your beautiful head to the soles of your bare feet. If you are wearing shoes, go ahead and slip your feet out and wiggle your toes.
On a scale of one to ten, how would you rate your feeling of personal freedom right now? Where are you physically, emotionally, and mentally today?
If you are feeling restricted in any or all of these areas, rest assured that your yoga practice can help you shed the tightness in your muscles, soothe any discord in your emotions, and quiet your thoughts. In the Yoga Sutras, Patanjali teaches that learning to detach or let go is necessary in order to find freedom.
But what does it mean to truly let go? And let go of what, exactly?
It depends on the individual. We all come into this life with samskaras or patterns of behavior and as we age, these habits either become imbedded in our psyche or we learn to shed them. Choices we make in regard to our family, our work, and our perspective on life can become bonds preventing us from living our best life. And lamenting the past or living only for the future are two ways we create pain and miss out on the true freedom of living in the present moment. When we choose to focus on what we truly desire and refuse to be bound by what doesn’t serve us, we begin to feel liberated
Yoga teaches us to pay attention to our habitual thoughts and how to direct them where we’d like them to go.
Cultivating a sense of gratitude for what we do have enables us to liberate our thoughts. Choosing to shed the guilt, regret, pain, or whatever self-imposed boundaries weigh you down is the first step to achieving freedom in this lifetime. We’re not saying it’s an easy path, nor is there any one perfect way to achieve your own personal freedom. . It all comes from within. Allow yoga to play a huge role in shaping your perspective and finding freedom
To aid you in your quest to feel light and free, we’ve got a new program for you from Mark Morford with his Absolution Flow Intensive classes. These vigorous 20-minute practices are designed to find more freedom within, class by class. The classes are intermediate to advanced, so get ready for a challenge. Spend a week with Mark’s unique style and get ready to feel free!
1. Mark Morford Absolution Intensive I: Jump to It
2. Mark Morford Absolution Intensive II: You're Grounded
3. Mark Morford Absolution Intensive III: All the Warriors
4. Mark Morford Absolution Intensive V: A Leg to Stand On
5. Mark Morford Absolution Intensive IV: Dip & Swing
Spring Break is this week for us in Colorado, so we were thinking about how difficult it can be to find healthy eating options when you’re traveling. Whether you’re driving or flying to your vacation destination, it can be difficult to find the clean-eating options in a sea of fast food joints.
So we’ve put together a guide for all our tried and true tips and tricks for staying healthy while on the road, including our favorite recipe for on-the-go snacking: Easy Trail Mix!
Here are our top 3 tips for healthy traveling:
Plan Ahead: Plan, plan, plan. Depending on where you’re traveling, you may or may not have access to many healthy food options, so do some research ahead of time. Map out any health food stores on the way and/or at your destination. Look online to see if there are any clean-eating restaurants near where you’ll be staying. This organic fresh pressed juice directory is a great resource for finding green juices on the go around the world.
Pack your faves: If there’s not too many healthy options where you’ll be heading or if you have specific foods you love to have on hand, prepare them ahead of time to bring with you. Our Easy Trail Mix (recipe below) is a great option for an airplane or car snack. Cooler are perfect for bringing perishable snacks, fruits, or veggies on road trips. If you want to have green smoothies during your stay, the Nutribullet is a more portable blender that may be worth investing in if you travel frequently.
Live by the 80:20 rule: Don’t totally deprive yourself from enjoying some indulgences, after all, you are on vacation! Treat yourself to that piña colada on the beach! Just make sure you do it in a conscious way. Focus on eating clean 80% of the time and indulging guilt-free the other 20%. For more advice on how to maintain a healthy diet while still leaving room for drinks or dessert, join our 80:20 Lifestyle Program.
Do you have any favorite healthy travel tips? Let us know in the comments below! We love hearing from you.
With love and happy travels,
Easy Trail Mix
Yield: 8-9 servings (serving size ¼ cup)
½ cup cashews, raw and unsalted ½ cup walnuts, raw and unsalted ½ cup pumpkin seeds, raw and unsalted ½ cup sunflower seeds, raw and unsalted 2 TB. raisins 1 TB. goji berries 2-3 TB. Lily’s chocolate chips ¼ cup dried apricots, chopped
Instructions: Put cashews, walnuts, pumpkin seeds, sunflower seeds, raisins, goji berries, chocolate chips, and apricots in a bowl and stir to combine. Store mix in airtight container.
Going on a trip? Be sure to stay healthy, by practicing the Yoga for Travel package!
Yoga is a fantastic tool for staying healthy and fit. Many practitioners get into yoga for the physical benefits, such as increased flexibility, improved muscle tone, and weight loss. Many new yoga practitioners are surprised to find that there are significant mental benefits, too.
Yoga can be helpful for managing stress, anxiety, and mental well-being in general. The meditative and awareness techniques taught during a yoga class can even help to improve mental clarity and concentration. There are also significant physical health benefits that come with regular yoga practice, too. Yoga can improve your cardiovascular and circulatory health and also boost your metabolism.
If you are interested in yoga, it’s probably safe to say that you are looking for ways to improve your overall health and well-being.
You can do this without the use of potentially harmful pharmaceutical drugs or invasive treatments. By combining your regular yoga sessions with alternative medicine, you can get even more benefit from your yoga practice.
Here are three forms of alernative medicine that can increase quality of health and vitality for brand new and experienced yogi's!
Acupuncture & Yoga
Acupuncture has been around for over 2,500 years. If you are looking for a safe, alternative way to treat your aches and pains after an intense yoga session, acupuncture might be the answer you’re looking for. Aside from pain management, improved flexibility and decreased swelling are among its many benefits.
Acupuncture theory teaches that blocked Qi (energy) is the cause of all pain and illness in the body. Qi runs through the human body in pathways which can become blocked due to illness, injury or even stress. This blocked energy causes pain and other symptoms. Acupuncture treatments unblock the Qi so that it can move freely throughout the body.
It is also believed that inserting the acupuncture needles causes endorphins to be released. Endorphins are your body’s natural pain killer, and when they are released during an acupuncture session, you can get pain relief that’s said to be 10,000 times more effective than morphine. The treatments can also lessen inflammation in your muscles and joints and boost the immune system.
During an acupuncture session, blood flow is increased, which is excellent for people who work out regularly. The increased blood flow relaxes tight muscles to allow for a better range of motion. Since the treatments reduce muscle strain and weariness, they can often prevent injuries from ever occurring.
If you are looking for added energy and endurance during your yoga sessions, acupuncture can also be helpful. The treatments can work to correct the nervous system, address liver and lung function, and even improve digestion. This helps to boost your energy levels and get rid of any blockages in your body.
There’s no question that yoga practice is excellent for mental clarity and focus, but acupuncture can enhance the benefits of yoga even more. Many patients who receive regular acupuncture treatments also notice that they sleep better and are less affected by stress and anxiety.
Prenatal Massage
During pregnancy, prenatal massage and yoga can go hand in hand to keep you more comfortable and address common pregnancy symptoms. The female body goes through drastic physical and hormonal changes during pregnancy, and prenatal massage can decrease discomfort while nurturing the mother to be during every stage of her pregnancy.
Keeping the uterus and ligaments healthy and toned during pregnancy is crucial for preventing common complications like incontinence, prolapse, and preterm labor. Yoga and prenatal massage can work together to keep the uterus and ligaments flexible. They also provide relief for your muscles and joints.
Other common discomforts of pregnancy can be reduced with prenatal massage, including back pain, headaches, sciatica, leg cramps, and muscle pains. Even heartburn, nasal congestion, and edema can be reduced. Moms to be who receive regular prenatal massage during pregnancy also have fewer issues with insomnia because of their reduced stress levels and increased relaxation. Just like your yoga sessions will evolve throughout your pregnancy, prenatal massage sessions will also be targeted differently at each stage of pregnancy.
Prenatal massage during the first trimester focuses on addressing pre-existing issues like back, pelvic, or neck pain. With the first trimester comes an influx of hormonal changes, which can lead to headaches, constipation, and morning sickness. Massage can be especially useful for relieving those symptoms.
During the second trimester, your hormones settle down a bit, and the early symptoms begin to fade away. Prenatal massage at this stage focuses on the ligaments that support the uterus and preventing issues like back labor and pelvic pain. Massage sessions can also help to ease tense muscles and improve your posture and body alignment.
Once you enter the third trimester, prenatal massage sessions will be more focused on preparing your body for labor and delivery. Edema and swelling are common at this stage, and they can be significantly relieved by massage. As your uterus grows, digestion and elimination issues are common. Prenatal massage can combat these symptoms while relaxing your muscles to make labor, delivery, and recovery easier.
Chinese Herbs
You may also wish to incorporate Chinese herbs into your daily wellness routine. A Chinese medical practitioner will often recommend herbs as part of your overall treatment plan. Herbs can provide a safe and natural way to treat many health conditions. Chinese herbs can be paired with acupuncture, yoga, and massage for enhanced results.
In traditional Chinese medicine, herbs are used to bring the body back into balance and provide nourishment to the body’s organs. They can also help to counteract the effects of stress. Many acupuncturists will also use herbs to prevent and treat inflammatory issues.
It’s easy to see how combining alternative medicine and yoga can improve not only your yoga practice but your overall health and well-being, too. These therapies all compliment and enhance each other to provide incredible benefits in a safe, natural way.
By Donna Maurer
As an experienced content creator, Donna has covered health and wellness topics for numerous publications. She is a former writer for an alternative medicine clinic and can often be found researching the latest industry approaches and trends. Donna loves sharing the insight she’s learned while on her own wellness journey in the hopes that it will inspire others to pursue a healthier, more holistic lifestyle. Interested in the connection between yoga and alternative health practices? Learn more and practice Yoga & Ayurveda 101, now!
With our modern busy lives, it’s easy to let even the simplest self-care go out the window. It can be tough to find the time to look after ourselves when we’re juggling lots of different priorities. This can leave our own needs at the bottom of the list, and we all know it's hard to get around to those items last on the to-do list.
And we’re talking about the regular, day to day self-care, not the lavish ‘treat-yourself’ social outings, appointments and pamper days that come to mind when you think self-care. If you don’t take the time to look after yourself, you can start to feel very stressed and unfulfilled as well as overwhelmed. But to improve ourselves we must take care of our minds and bodies.
Here’s our tips to create a self-care routine, and ways you can stick to it!
1. Do self-care that works for you
You don’t have to download the latest meditation app if you can’t stand sitting still or listening to soothing music. In short - what works for others might not work for you.
Think about the things you love to do, and look forward to doing when you have free time. If you start a new hobby or activity simply because everyone else is doing it, you’ll end up hating it in no time.
The key to sticking to a self care routine is to fill it with things that you love doing.
Try different ideas that make you happy, like reading, podcasts, exercise, dancing - whatever it is that makes you smile - find time for it!
2. Schedule it in
Planning out your day may seem a little type ‘a’, but if you don’t make time for self-care, you’ll likely never get around to it. Make your chosen self care activity a non-changeable appointment with yourself. Set reminders in your phone, put it in your calendar, whatever it takes to remind yourself to take some time for you.
This could be setting aside half an hour in the morning to cook breakfast, or going to bed a little earlier to read your favourite book. Make sure you stick to your schedule, and plan ahead. This will make self-care easier to fit it in your day.
3. Stay simple
The key to sticking to self-care is to think of it as part of your day to day life - exactly the same as brushing your teeth in the morning, or getting dressed before work. This will help you take the time to look after yourself, and to feel less guilty about taking some time off for just you. Think about how positive you feel when you practice self care , and let that drive you forward in fitting it into your daily routine.
This change in your mindset will really help you to feel less guilty about saying ‘no’ to others in favor of self-care.
4. Be changeable
While it's great to set a schedule, the best self-carers know that sometimes plans change, and we have to move things around. Some days will be easier than others. Sometimes you may just have time for a quick 15 minutes at home work out, others you’ll run laps around the park for an hour. Things will get in the way, and remembering that this is a part of life is a part of making self-care your routine.
Don’t beat yourself up if you don’t have enough time all the time, remember that tomorrow will be a new day! Stay flexible in how you achieve your self-care goals. Perhaps keep a list of a few self-care activities, and pick whichever you have the most time for.
5. Self-care through food
How many times have you worked through your lunch, eating at your desk? Or perhaps you live alone so you watch tv while you eat dinner. Try to eat your food with no distractions, and indulge yourself in the flavours you have created. Being mindful while eating a meal is a great way to partake in a little self-care - bonus points if you made your meal from scratch too!
6. Create a self-care space
Why not create a cosy space in your house just for you? It could be a whole room, or even a small corner of one. Create a zen like space, free of clutter that feels serene. Fill your space with beautiful colours and decorations, candles, pillows and cushions. Make it warm and inviting and personal to you. This will give you a space to escape and take some time to relax when you’ve had a tough day.
7. Get moving
Working out may feel like a chore, but looking after your body is one of the basic methods of self care. Exercise makes your brain release endorphins such as serotonin and dopamine, which work together to make you feel good. Find an exercise you love, it could be dancing, or boxing, or riding a bike! Do it with your friends to enjoy it even more.
8. Get off technology
Taking a break from social media is one of the most modern ways of self-care. Taking some time away from a screen will make you feel refreshed, and focused on yourself, rather than what everyone else is doing online. Social media can lead to mental health issues, and taking a break every now and again is a healthy way to do some self-care.
Practice yoga for self-care right now!
Yoga for Healthy Backs 2 with Claire Petretti Marti
Breath and Body Work with Pradeep Teotia
Self-care is a priority, not an after-thought.
Yes, you come first. When was the last time you were on a plane? If you were actually paying attention to the safety presentation before take off, you’d recall that the flight attendant always advises each passenger to place their own oxygen mask on first, even before their child’s. The message here, like our theme this week, is that taking care of yourself first is key before you can help anyone else.
Do you ever feel guilty if you take time to go get a massage or put off a work call until after you’ve practiced yoga or worked out? Or how about feeling somehow naughty that you took a nap in the middle of the day instead of going to get your car washed?
As yogis, we often consider ourselves experts in self-care when often, we are the ones focused on caring for others, and our own needs are at the bottom of the list. We get it: we are all busy and juggling responsibilities. Problems arise when obligations to your work, your family, your cat or your dog, supersede your obligations to your own health and well-being. It’s time to put yourself first before you burn out and can’t show up in your life at your best.
Shifting your perspective to view self-care as a necessity and not a luxury is all you need to do for a happy, healthy lifestyle. We’re here to help with some great new practices that will have you feeling balanced in no time.
This week's new yoga classes offer a focus of self-care and self-love each expressed in a unique way. So, whether it's relaxing more, breathing mindfully, enjoying more massage in your life, or relieving any back pain, we’ve got you covered.
So, come on, create some new self-care yoga rituals with us and enjoy the ripple effect on your entire life when you’re feeling your best. No guilt allowed!
1. Shy Sayar - Therapeutic Yoga Massage Techniques
2. Jackie Casal Mahrou - Evening Relaxation Yoga
3. Claire Petretti Marti - Yoga for Healthy Backs 2
4. Pradeep Teotia - Breath and Body Work
Winter is (finally) coming to an end here in Colorado and the rest of the Northern Hemisphere, and if you’re like us, you might be looking for new recipes to get out of a meal-planning rut. This time of year, it can be easy to fall into a routine of go-to meals and start craving some variety in your diet. We’ve got a perfect recipe for you! This dish is warming, nourishing, full of flavor, and stars a fish high in nutritional value – Halibut!
Halibut is high in brain-boosting omega-3 fatty acids, plus it’s a great source of essential vitamins and minerals including magnesium, selenium, phosphorous, and vitamin B. As for taste, halibut is a tender and neutral white fish that is delicious when paired with this flavorful, warming sauce. You can pair this dish with roasted vegetables like carrots or cauliflower or over an abundant pile of fresh or sautéed greens (our personal favorite!).
Because we keep winter squash off our plates during the cleanse, this recipe is part of our 80:20 Lifestyle Program.
We hope you enjoy this recipe! Do you have a favorite recipe you’d like us to give a healthy makeover? Let us know in the comments below. We love hearing from you!
With love,
Coconut Glazed Halibut with Butternut Curry Sauce
4 TB. coconut oil, separated ½ yellow onion, roughly chopped 2 cups butternut squash, peeled and rough chopped 2 tsp. yellow curry powder 1 14 oz can full fat coconut milk 4 4-oz halibut fillets, skin optional* 2 large bunches of Swiss chard, remove stems, roughly chopped 2 TB. coconut aminos Pinch of sea salt
Instructions: To make the butternut puree, add 2 tablespoon of coconut oil, chopped onions and butternut squash to a medium-sized skillet. Sauté on low until squash is tender but not very brown, stirring regularly. Add curry powder and coconut milk. Carefully transfer to a blender. Puree until creamy. Add a pinch of sea salt to taste.
To make Swiss chard, heat 1 tablespoon of coconut oil in a large pan, add chopped chard. Sauté until wilted and tender. Finish with coconut aminos, adding more to taste.
To prepare the halibut, heat a cast iron or nonstick skillet to medium-high heat. Season halibut with salt on each side. Add 1 tablespoon of coconut oil to the pan followed by fillets. Cook until opaque in the center, about 3-4 minutes per side depending on thickness. Avoid over flipping, let fish cook until finished before turning it to avoid the fish falling apart.
To assemble serve a generous amount of the butternut curry puree on the bottom of the plate or bowl followed by a heap of greens, top with halibut.
Optional: Garnish with sprouts, pea tendrils, reduced balsamic or roasted vegetables.
*NOTE: Sometimes halibut can be hard to find. Feel free to substitute your favorite white fish in place of the halibut if needed.
Practice yoga for greater vitality and health now, featuring Jo of the Conscious Cleanse!
Many things change as you grow old, your sexuality being one of them. The sex drive you had in your 20's is not the same as when you have in your 30's, 40's, and 50's.
In your 30's and 40's, you are might be busy with raising the kids and working to secure your financial future that you hardly have any time to concentrate on your sex life.
You might not prioritize your sex life at these stages and might not notice the changes until it hits you in the face. In your 50's and beyond, with your kids most likely being out of the house if you have children, you can now focus on yourself, and that's when most women recognize the changes in their sex drive.
Causes of low sex drive and how to enhance your sexuality while aging.
There are lots of reasons why your sexual desire declines as you age including fluctuations in your hormone levels, illnesses, job stress, and relationship issues. There is no need for worries though, and you are not alone. Having low libido as you advance in years is normal, and many women experience it. Nonetheless, it doesn’t mean that you can't rekindle the fire in your sex life.
Read on to find some these unexpected ways to enhance your sexuality while aging.
Mind-body loop
A woman’s body undergoes many changes as she grows old. Poor body image for most women is one of the leading causes of low sex drive and lack of confidence in the bedroom. Get the negative thoughts about yourself out of your head. As Nicole Kidman says, beauty is about how you feel inside not how you look on the outside.
The journey to loving your body starts in your head and heart because your state of mind affects your ability to be sexually aroused. What you convince your brain is what you believe. Any person who has ever struggled with self-esteem issue knows that getting rid of the negative thoughts is not easy. However, when you encourage pleasant thoughts often enough, you begin to accept yourself the way you are and believe that you are desirable.
Communicate with your partner
Although sexual desire declines with age, this can also be due to problems in the relationship. There is more to sex than just the act. Sex is about intimacy.
Talk to your partner about any insecurities and frustrations you might be having or any other issues in the relationship. It is difficult to be in the mood to engage in intercourse when you are holding resentment towards your partner. Couples who talk about sex have been said to have better sex. Opening up helps couples remain emotionally connected.
Determine what works for you
We all would like to remain young and energetic, but age catches up with us. Many celebrities go to various extremes to stay youthful.
Understand that your body will not be as comfortable in some sex positions as when you were younger. Find the ones that work for you, preferably the sex positions for couples over 50 years of age. You do not have to practice the entire Kamasutra to enjoy having sex. But trying as many as you can until you find the ones that are best for you is going to be fun.
Adopt a healthy lifestyle
Most of us have felt self-conscious at some point in our lives. This feeling may become amplified with all the body changes you are going through and might affect your sex life. Follow the example set by Jennifer Aniston and Halle Berry who do intense workouts to keep fit and stay in shape; you can't even tell that they are in their late 40's.
If you aren’t a big fan of your body right now, start leading a healthier lifestyle by starting an exercise program, eating healthy balanced diets, getting enough sleep and investing in safe skincare products. As Cindy Crawford says, to look good as you age, you have to eat right, drink water and stay active.
Be spontaneous
Most times when you do the same thing too many times, boredom is bound to set in. The same thing happens in marriages, especially monogamous ones. You have been with your significant other for many years, and sex could start to feel routine and boring. Change things up a bit to spice up your sex life.
If your partner is the one always to initiate the sex, then maybe it’s time you took some control. Go on romantic getaways to enjoy time alone with your significant other away from the stress of your job and other external factors. Surprise your partner by wearing sexy lingerie every once in a while.
Aromatherapy
If you find it challenging to get in the mood for sex, then the therapeutic effect of essential oils might be just what you need. Sexually stimulating oils such as lavender, jasmine and clary sage can create the perfect calming mood to enjoy some sensual lovemaking. Leah Vautrot, an aromatherapist, recommends using aromatherapy for couples who would like a better sex life. This method stimulates all your senses preparing you for a night of romance.
Your 40's and 50's can be awesome, as can be witnessed by looking at some celebrities who have aged well such as Jennifer Lopez with their killer bodies. While advancing in age, your body undergoes a lot of changes that affect your sexuality. It is not uncommon for women to lose their sexual desire while aging. However, you can use the many techniques available that can help enhance and maintain your sexuality. Every woman should be able to enjoy sex even in later years. By Kevin Whalez
Kevin Whalez is a relationship coach specializing in breakups and divorce and a freelance blogger as well. He is into writing articles where he shares recommendations on how to handle mental and health issues. He currently runs Potency Up resource.
Want to have better sex? Practice Yoga for Better Sex, to enhance your sex life while aging, right now!
Yoga for Better Sex with Claire Petretti Marti
We all know that a good posture gives us a taller and more elegant look, but standing straight can also do wonders for your health.
Did you know your posture affects your digestion, breathing and how well we move? That’s not to mention the ways it can boost your confidence. However many of us lack a good posture. It can be easy to slip into bad posture habits, through weakness, pain, and routine. There’s many ways you can be adding to bad posture without knowing it.
Here are some of the common causes of bad posture, as well as some tips to counter them!
1. Slouching
While you may be comfortable slouching in a chair, over time this can strain your muscles and lead to bad posture. This can also increase tension and cause pain. Try to get in the habit of not slouching and sitting up correctly. Sitting on the edge of your chair will help to fix this, as it will cause your core muscles to activate, keeping you straight. While this might be uncomfy at first, this is because your muscles need to be conditioned to support you. Exercises like planks and bridges that strengthen your core and your glutes will help you to stop slouching.
2. Sticking your bum out
Some people suffer from something called hyperlordosis. This is an inward curve of your lower back that causes your bottom to stick out. This can lead to poor posture. Wearing heels can also cause this type of bad posture. You can fix this by doing more core exercises, and making an effort to stand up straight. Imagine a string attached to the top of your head pulling you upwards. This will help keep your body in alignment, to maintain your spines natural curves. Keep your shoulders back and relaxed, pull in your belly button, and try to balance your weight evenly between your feet.
3. Flat back
Standing with your pelvis tucked in, creates a straight lower back which can cause you to stoop forwards. This can cause pain when standing for a long time. This bad posture is caused by imbalances in your muscles, and sitting down for too long. If you suffer from a flat back, you might also notice neck strain. You can correct this by strengthening your shoulders, and doing back extensions. Chest stretches, pull ups, and back extensions are easy ways to remedy a flat back.
4. Putting weight on one leg
Most people tend to balance their weight unevenly between their feet when standing for a long period of time. While this can be comfortable, you’re actually using excessive pressure on one side of your hips and lower back, instead of using your core to keep you up. This can lead to muscle imbalances, and strain in the lower back. Carrying weight on one side can also cause this. Remedy this by consciously standing with your weight on both legs. Side leg raises and other leg exercises can also help to fix muscle imbalances in the hips.
5. Text Neck
Hunching over a keyboard or a phone, and leaning your head forward can be caused by a weak upper back and a tight chest. This can lead to a rounded upper back, and shoulder stiffness. The best way to remedy this is to keep your head upright, and do upper back, shoulder and neck strengthening exercises. These can be something as easy as neck stretches at your desk, but pull ups and chest stretches can also help.
6. Sticking your chin out
Pushing your chin out can cause bad posture as you end up leaning forwards too much. This can be caused by sitting too low, or having a screen too high - a common problem if you work on a computer each day. Adjust your seating so your eyes are aligned with your screen, which will avoid you leaning forwards or sticking your chin out. Try a laptop or desktop stand rather than placing it directly on your desk. This will help to keep your head level, and avoid your spine flexing for too long. You can also fix this problem by rolling your shoulders back and down, and pulling your core up, and lengthening your neck upwards, tucking in your chin.
7. Rounding your shoulders
Standing with your shoulders rounded can be caused by too much chest strength combined with weak muscles in the upper back. If you have rounded shoulders, your knuckles will face forward when your arms hang naturally by your side. Doing workouts that will strengthen your core and upper back will help to remedy this cause of bad posture.
8. Holding your phone
If you habitually hold your phone between your ear and shoulder can cause strain on your neck and shoulders, as these muscles aren’t meant to hold this type of position for a long time. It can cause strain on your muscles, and lead to imbalances between the sides of your neck. Try to get into a habit of using your hand to hold your phone, or even switch to a hands free device. Neck rotations and stretching between each side of your neck can help to ease any stiffness caused by holding your phone this way.
Remember, yoga is a great way to strengthen your core and help your posture. Take a look at some of our yoga classes and programs, and start your practice to better posture today!
Throat Chakra Flow with Cicily Carter
Full Wheel: Saying Yes from Your Heart with Rob Loud
Yoga’s benefits are all-encompassing. This ancient practice affects our entire body, mind, and heart. Yoga can be approached in hundreds of different ways and can be utilized for specific areas of focus. This week, we’ll focus on how yoga benefits the upper body and that includes not just muscles and bones, but your four higher chakras or seats of higher consciousness.
Many of us sit at the computer, drive a lot, stare at our smartphones, and as a result, our shoulders begin to round forward, proper posture disintegrates and we can actually become more closed off in our emotional expression. By focusing on asanas that open up the heart, shoulders, throat, and neck, we not only improve our posture, but we learn to keep the heart open and to communicate with truth and kindness.
So yes, you can loosen up the physical tension and tightness that plagues you, improve your posture, and get rid of aches and pains. But the benefits go deeper by balancing out your Anahata or heart chakra, Vishudda or throat chakra, Ajna or third eye chakra, and Sahasrara or crown chakra.
The Anahata Chakra is considered the seat of love and compassion. When you experience fear or are finding it tough to forgive someone who harmed you, you can feel emotionally blocked and experience physical pain in your heart and lungs. Backbends and arm balances are great postures to help you breathe easier and regain that loving feeling.
The Vishudda Chakra is associated with your ability to listen and express your true voice. When you’re experiencing pain in your neck or are having a tough time communicating authentically, postures like plow, shoulder stand, and fish pose can help bring you into balance.
The Ajna Chakra is commonly known as your Third Eye and “command central.” It is the seat of your higher self. Once your heart is open and your communication more direct, it’s time to clear your mind and raise your consciousness. Spending time cultivating clarity helps you transcend distraction and reactiveness. Asanas like Balasana or Child’s Pose stimulate the Ajna Chakra.
Next, the ultimate Chakra is the Sahasrara. It’s located at the crown of your head and is depicted as a thousand petal lotus. It is believed to be the direct link to unconditional love and the divine. Headstand, Savasana, Tadasana, and Meditation all aid you in finding your karmic relationship with the universe.
Are we saying you’ll achieve Samadhi or enlightenment from this week’s classes? Perhaps you’ll catch a glimpse, but more importantly you’ll be focusing on creating an open heart, truthful communication, a clear mind, and relieving stress and tension. Enjoy!
1. Bhavani Maki - Clearing The Heart and Unloading The Shoulders
2. Cicily Carter - Throat Chakra Flow
3. Rob Loud Full Wheel - Saying Yes from your Heart
4. Kyle Weiger - Arm Balancing Workshop 5 - Forearm Stand
My recipes are usually very straightforward and quick, only containing a few ingredients and not many steps.
For me, the current recipe categorizes under simple recipes too, but it does require quite many steps, especially if you also decide to prepare your own sauce and haven’t precooked the lentils in advance.
I usually cook a large batch of lentils, chickpeas or beans over the weekend and then use them during the week in different recipes – it is an excellent way to save time during the busy working week and always prefer cooking my own legumes over the canned versions.
Talking about the canned versions, this recipe uses quite an unusual ingredient that is canned because it is difficult if not even impossible to get fresh one outside of Asia. I am talking about the king of fruits – jackfruit!
Jackfruit is a huge fruit mostly grown in South-East Asia, and I fell in love with it there. It is enjoyed raw as a dessert, but it is just fantastic in savory preparations too. Of course – the fresh version is always better than canned options so if you can find it I highly recommend using the fresh one, then it needs to be stewed until soft (I am not in a position of giving clear instructions on this one, since I have ever only cooked with canned version myself).
Its texture is compared to pulled pork, so it is often used as a replacement for meat in vegan dishes. If you do like the soft stringy texture of pulled pork, but prefer a plant-based option – give jackfruit a go! Unfortunately, it is not very high in protein so in my recipe I decided to combine it with nutritious lentils and I am more than happy with the result.
And the enchilada sauce – could you imagine it is so simple to prepare it yourself?
Lentil-jackfruit enchiladas
Cooking time: 50 minutes
0.5 cups puy lentils
1 onion
1 jalapeno
1 tsp ground cumin
Oil for frying
1 can of jackfruit
1 capsicum
2 cups enchilada sauce (homemade or store-bought, I prefer using my own)
4 tortillas
3.5 oz (vegan) cheese
Fresh coriander to serve
Enchilada sauce (for those who prefer homemade stuff)
3 tbsp mild tasting oil
3 tbsp flour
1 tbsp ground paprika
Chili flakes to taste
1 tsp oregano
1.5 cups vegetable stock
2 tbsp tomato paste
7 oz crushed tomatoes
Salt to taste
Directions:
Enchiladas
Boil the lentils in salted water until tender, but not mushy.
Preheat the oven to 200C/390F.
Chop the onion and the jalapeno and fry with the cumin and a pinch of salt over medium heat until the onion looks translucent and the whole room is full of wonderful aroma.
Add the drained jackfruit and capsicum to the pan and fry occasionally stirring for about 5 minutes until the capsicum softens and jackfruit falls apart slightly.
Then add the lentils and 1/3 of the sauce to the pan, mix, taste and season a little more if necessary.
Cover the bottom of a baking dish with 1/3 of the sauce.
Divide the filling between 3 tortillas, roll them up and place to the baking tray so that the seam stays on the bottom.
Cover the rolls with the rest of the sauce and sprinkle with the (vegan) cheese.
Bake the rolls for about 20 minutes until they are lightly crispy.
Enchilada sauce (which I recommend preparing at home):
Mix the seasonings and the flour.
Heat oil in a smaller pan. Add flour mixture to the oil and heat it for 5 minutes, continually stirring.
Add the stock and keep stirring on medium heat for about 2-3 minutes until the sauce thickens.
Add the tomato paste and crushed tomatoes to the sauce, mix everything together and adjust the seasoning again.
Kadri is a food blogger and yoga teacher from Estonia. She loves healthy food and cooking and for her, these two are often the same thing. Cooking meals from scratch, you know exactly what goes in it and even without holding back with sugar or fat we end up using a lot less compared to ready-made frozen stuff from the supermarket. She does love to spend time in the kitchen, but most of her recipes are simple and don’t take more than 20 minutes of active cooking time. She thinks that everybody can find time to cook healthy food at home, it is just a question of planning. "I work in an office full time, teach yoga 7-8 hours a week and write a blog. So if I manage to cook most of my meals, then so do you!"