This time of year can be busy, making it easy to push aside our health!
Simple self-care requires that we take the time to make a green smoothie, exercise, and cook good meals at home every day!
Life can feel overwhelming at times, but here’s the thing – time and health are two of the most valuable resources we have. If you’ve been struck down by the flu or other health crisis, you know this to be true! And time, much like our health, is in our control. We just have to make a plan and put health on our to-do list.
During our Healthy Challenge (get the details here) we’ve found many of your responses have had to do with remembering to eat or cooking food at home.
Today’s recipe is made in a crockpot (or Instant Pot) so you can set it and forget it. Come home to a warm home-cooked meal without having to spend a lot of time in the kitchen!
Our Crockpot Bison Stew is cleanse-friendly because we’ve swapped out the potatoes for parsnips. Yay!
Now, if you’re like us, soon you’ll have a house full of out-of-town guests! After a long day of travel, your guests will love nothing more than a warm, nourishing meal.
Just toss all the ingredients into the crockpot, set it low, call dinner done, and get back to your holiday shopping and festivities.
Enjoy!
With love and winter cheer,
Crockpot Bison Stew
Yields: 4 servings
Ingredients:
Instructions:
In a sauté pan over medium heat add coconut oil until melted. Add onions and cook for 5 minutes and toss in the crock pot.
Place carrots, celery and parsnips on the bottom of the crock pot. Then add the bison on top of the vegetables. Add in garlic, bay leaf, peppercorn and salt.
Pour broth over all the ingredients. The liquid needs to cover the veggies and stew. If you do not have enough broth add water in. Cook the stew for 6-8 hours on low with lid on.
During the last hour, turn heat to high. Take the arrowroot and mix it with 2 tablespoons of water until it broken down into a liquid paste. Add to the stew and stir until stew is thickened.
(If you do not have time to turn the stew to high the last hour you can put the stew in a pot on the stove and bring it to a simmer. Add in the arrowroot and stir constantly until thicken.)
Optional: Top with chopped parsley.
Instant Pot Instructions:
Turn on your Instant Pot and press Sauté. Add your coconut oil. Once melted, add your onions and cook for 5 minutes, stirring regularly.
Then add your carrots, celery, parsnips, bison, garlic, salt, and peppercorns and mix them together. Add the bay leaves and broth.
Press Cancel on the Instant Pot.
Place the lid on the Instant Pot and turn to lock it. Ensure the valve on the top of the lid is set to sealing. Press the Stew button or Manual with 35 minutes. Both will provide you the same time. Once time is done allow natural release for 15 minutes or longer. Release the sealing valve once ready. Remember to wait until all the air is released before turning the lid.
Take the arrowroot and mix it with 2 tablespoons of water until it broken down into a liquid paste. Add to the stew and stir to thicken the stew.
Jo Schaalman and Jules Peláez are co-founders and authors of the program 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. To learn more about “Jo and Jules”, the Conscious Cleanse and their new 80:20 Lifestyle Plan please visit consciouscleanse.com.
Practice with Jo & Jules on YogaDownload.com!
Connect to your Core with Jo Schaalman
Hot Yoga Detox Class with Julie Pelaez
We all face a point in our life where things need to change. We can be directly inspired or have a traumatic life event shake things up. Either way, many millennials are trading in the booze for green juice. For those suffering from far greater issues of substance abuse, it can be a simple, solvable and affordable choice to make such a change, although challenging. That is the good news! For me, my drinking was a greater issue that resulted in a traumatic “wake up call”.
It was my own spiritual experience. I took a very interesting life path and would not change it for the world. We always are looking for ways to fit in and be accepted and to get to a place where we feel relaxed to be in social settings. For many people discovering yoga and mediation, some are doing all the right things and still not experiencing the benefits they desire from these practices. Many continue to not feel good enough, worthy enough or whole. For some, it's the subtle effects of drugs and alcohol that might be what's holding them back, without them realizing. I love yoga, but when I was drinking and doing these practices, I didn’t get the full benefits, because I wasn’t really doing the work.
As a woman, society has always programed me to never feel like I was ever good enough. I didn’t think I looked “beautiful” and I struggled my whole life with the skewed perception of myself as a person. So I drank.
I drank, as many do, to feel accepted in social settings. However, I learned my coping mechanisms were incredibly harmful, and yoga and spirituality had the power to change my life for the better. So I am here to impart my humble experience about getting sober and becoming a yoga teacher and a more spiritual person. Alcohol can turn some people into a hot messes. Thats right I said it! On the lighter side, alcohol may make you more willing to spill every thing you feel to someone after a few drinks. It might be easier to engage in conversations with people. You might even be more likely to take bigger risks. However, these don't always require “liquid courage.” It just requires the capacity to be honest to your self and who you believe you are and what you need and desire. That comes from your own reflection of self worth and does not need to come from alchohol or other substances. If your drinking is anything like mine one drink is simply not enough. I needed a few drinks just to get through any social setting comfortably. At the time I was touring with bands as a woman, so I drank whiskey to make me more like one of the guys. There was always a point where I drank too much. I would cross a threshold where I could no longer have in-depth, meaningful conversations. Alcohol is a depressant so while it made me feel happy in moments, it left me feeling more unhappy in the long run. I would get to a point where I was unable to walk to the bathroom without questioning how I was walking or if the words coming out of my mouth were even making sense. I was an extreme case. At times, I would even black out.
I'd wake up the next morning with this sort of sadness and shame, much heavier than the average person's hangover. There is no comedic relief from what happens during black outs and most times there is a lot of pain, suffering, and confusion. And there were so many emotions when the alcohol wore off! When you suffer from addiction, you stop emotionally growing when you take your first drink. Luckily for me it was a little later in life! When I got sober I had stuffed so many emotions in my energetic pipes, that when the air started to clear and the hangovers subsided, it was waterworks for weeks! I spent hours on end feeling all the feelings life had to offer that I had not been allowing myself to feel for years. I see so often now on social media, things like, “Well today was terrible. It’s wine time.”
So we are saying its okay to numb out and “relax” by having a drink, instead of journaling, meditating, or actually processing? Are we saying that this is a healthy way to cope? Unfortunately, for many, it is not healthy, regardless of how socially acceptable it is.
The spiritual path of yoga and meditation can be a better alternative. Please note this is a general statement and is not a reflection on everyone! We need to learn how to show our kids how to deal with feelings in a healthy way. I get so excited to see schools teaching meditation instead of detention. Its genius and can prevent a lot of substance abuse in future generations, as a way of coping with uncomfortable emotions! There are two important lessons in beginning to deal with your emotions in a sober way.
1. It’s 100% okay to just say I don’t know how to deal with my emotions! Processing things, events and conversations can take time and that is okay!
2. It is 100% okay to not have the sun shine out of your you know what 24/7. You are a soul having a human experience. You will be forced to feel, feelings and all that is doing is creating space. The feelings are not facts of how you should believe or view yourself to be all of the time. Our mind is tricky and it’s our ego that will destroy us and make us believe not only the grandiosity but the self loathing and hate. So just like in meditation you can acknowledge it, but you don’t need to always believe it.
For me, alcohol, my drug of choice, was a complete waste of time and money! I wasted so many hours drinking and being depressed. Not to mention my wallet could have been way more full. You can save that money for several months of unlimited yoga class packages! Imagine that! Or that vacation you always wanted but didn’t think you could afford? Alcohol has gotten to be quite pricey, especially out at bars. Sometimes, we even go out with friends to pick someone up. Do you really think everyone is meant to meet their future partner in a bar? I know every man I met in a bar was a man I didn’t want to be with. Sorry guys, it just wasn’t my vibe.
The amount of time I spent in dive bars when I could have been exercising, reading a book, hiking or even doing yoga was vast. The things I could have accomplished in that time would have been amazing! When I got sober not only was my wallet happy, but so was my body! I had more time to do things for me. I had even shifted out my friends. I was a toxic person in victim mode and surrounded myself with toxic people. My circle of friends are way healthier for me now. We drink green juice and ride scooters to waterfalls here in Bali! We go to the movies in the middle of the day and call each other to hold space for each other when we are in a space of emotional suffering, instead of meeting to drink our sorrows away. When I first started telling people I didn’t drink any more (keep in mind I was touring with bands), it was like I had two heads and it sometimes made people uncomfortable. They could not imagine why I wouldn’t want a drink! My drinking days were not glamorous by any means but it was hard at first to say "no I’m good". The more time that passed the better I became about it. The less fearful I was about being judged and most importantly the less reactive people became around the idea of me not drinking. Now I have so much fun out at night dinners, laughing with friends, sharing jokes and stories, and having a wonderful time. We all remember the next day and none of us have hangovers! You will find some supporters but don’t be surprised if you find resistance as well. Remember most people don’t know how to stop drinking.
It has been programed in their mind that they need to drink to fit into public settings and many don’t know how to genuinely connect with another human being without it. Again, for some, it's not a massive problem, but for some, it's a coping mechanism. For me, I thought it helped because I was depressed, suicidal, overly sensitive. Yoga challenged me like nothing else did. I started practicing yoga while still drinking. Still depressed. Still desperate and unsure how to just feel comfortable in who I was as a human being. I was meditating and that was cringe worthy and nothing was changing or shifting for me like everyone said it would. “Yoga is great for you! You will change so much!” Nothing profound changed, except I was getting exercise. Which was good, because I was not as depressed. Yet still could not stand myself. When I got sober in the spring of 2012 and things changed.
A few months into sobriety, my yoga and meditation practice changed. I experienced deeper states of meditation. I cried through a lot. I unclogged the pipes where I so desperately wanted to feel loved and worthy and more. I wanted to feel like I had a life worth living. Luckily, I had the help of an outside program that paired with yoga and meditation and for the next 5 years I realized a lot about myself, my drinking, and why sobriety was so important for me. I was able to learn how to cope with the sexual traumas I had faced over the years, countless terrible relationships with partners that were not good people. I started seeing red flags earlier and avoiding these past patterns. I started putting myself and my spiritual practices first. I became more focused on connecting with others on a deeper level. My friendships have flourished and are deeper and much less superficial. Through sobriety, I have learned to:
Ultimately I got exactly what I wanted. I feel peace and love for myself. I have a deeper understanding of my own self worth and have an easier time getting away from my ego and connecting with my higher self. I just had to do all the work to get there! It was not just yoga and meditation. They are phenomenal tools to be the best version of you but they are not the only tools. THE NEXT STEP: SOBRIETY CHALLENGE!
Did you ever challenge yourself to stop drinking 30, 60 or even 90 days? If you did, had you seen a difference in your life? Did it get better or worse? Were the feelings too intense that you gave up? Did you know most people can’t stop drinking? If anything written here resonates with you, I challenge you to give up alcohol for 3 months (yes, 90 whole days without alcohol).
See how it impacts your life! Journal about it. Talk to friends about it.
If you are struggling with addiction, it is nothing to be ashamed of. Know that you are not alone, and change is possible! If you are simply wanting a healthier lifestyle, this is one way to create a positive change in your life. You can even reach out to me! I am a sober living coach. I show people how to live and happily live in sobriety with the confidence to be grounded in who they are as a human being in their transition into sobriety.
By Ayla Grace Zelles
"I am a sober living coach, yoga teacher, public speaker and blogger. I live and teach by the simple rules that we are worthy of all that we desire. We can have a life we are wildly in love with. We just have to work for it and it is ours."
Whether you're needing a break or moving toward sobriety, Yoga Download's Yoga for Detox program can support your journey!
“Every moment is a fresh beginning.” —T.S. Eliot
Welcome to 2018! The New Year offers an excellent opportunity to start anew. Sometimes we need a nudge or reminder that every day we have a chance to create a fresh start. Use this New Year milestone to release what’s holding you in the past and open up to the next step on your journey through this beautiful and crazy life.
Whether you like to create resolutions or not, you can benefit from treating each moment as an opportunity to begin again. Harness the energy from the Full Wolf Moon on January 1, 2018, to leave your unhealthy patterns and habits in the past. Take the time to write down your true desires and dreams for a vibrant today and a richer tomorrow. Consider your top intentions for your health, your personal life, and your career, then commit.
Remember yoga is about becoming present. Yoga is about living in the now and experiencing the ease and the discomfort of each day. This moment is the right one to start living your best life. Whether you've decided you want to get into the best shape of your life, live more in balance, love yourself more, or be happier, you can. Starting right now.
We here at YogaDownload.com want to partner with you on your journey to your best self, on and off the yoga mat. This week, we’re thrilled to offer you four new classes to support you physically, mentally, and emotionally. Not only are we bringing you new practices, we’ve created a challenge to help you leap into the New Year with passion and energy.
These diverse classes are also part of our Fit & Fearless 21 Day New Year’s Challenge:
Empowerment Flow 2: I am Worthy with Jackie Casal Mahrou
Inner Thigh & Core Burner with Becca Riopelle
Yoga Alchemy: The Hot Mess with Mark Morford
Guidelines for a Balanced Life: Pranayama with Les Leventhal
Check out our Fit & Fearless 21 Day New Year’s Challenge. The theme for the first week of January is Strong Beginnings. Each day we’ve got two classes for you to kick-start your day. We encourage you to journal how you feel after practice and to document your efforts each day. Congratulate yourself on beginning 2018 with a bang!
An auspicious full moon graces us on New Year’s Day with encouragement to start 2018 in alignment with your highest ideals. The Cancer full moon’s energy increases our unconscious and emotional activity, putting our hearts in touch with our minds. The past year (2017) as been rife with imbalances between masculine and feminine.
Whether it be global imbalances of women’s rights and equality, national imbalances of the increased awareness around sexual assault, or earthly imbalances of natural disasters and global warming, or any other personal imbalances you encountered…it is clear that a shift and a focus on the feminine is necessary now.
The zodiac sign of cancer is ruled by the moon, so to find our New Year’s moon in the sign it rules bodes well for the feminine, especially as Cancer is the “mother” symbol of the zodiac. The moon itself finds close alignment with the great goddess of the sky, Venus, improving our odds of a close alignment with feminine forces inside and outside of us. There is also a powerful relationship with Pluto, suggesting a powerful transformation in our perceptions of balance between masculine and feminine.
Perhaps most significantly is the soft relationship between the moon, Mars, Jupiter and Neptune. Mars, as the powerful masculine force of the planets is being asked to soften, and cherish the moon and Venus. It’s will serves the feminine through spiritual practice and soul connection, as well as a recognition of the joy of partnership.
The partnership here is between the universal forces of masculine and feminine — which exist within all of us. Regardless of gender or orientation, take this opportunity to notice how these forces manifest within you. Have you repressed the feminine? Chosen aggression, strategy, willfulness, might, or rational thinking over relaxation, receptivity, flow, and acceptance? Have you pushed down the urge to slow down, say no, or speak up for your deepest needs? If you have, then the primary way to restore balance to the external world is to begin within.
Let this new year’s day be a chance to reset and recalibrate your own internal masculine and feminine. Use this full moon energy as a chance to enhance feminine qualities and step into the flow of grace. When you feel deeply connected to your soul’s desires, you then have the means to manifest them in the world – representing the perfect balance between feminine and masculine within.
Alchemical Ritual for the Cancer Full Moon
As a water sign, Cancer is immersed in the watery world of the emotions and our unconscious drives. On the low side, this fluid sign becomes moody and overly sensitive, seeking self-protection at all costs. This full moon ritual for Cancer accentuates the high side of sign so we express our emotions in a healthy way, allowing for receptivity, acceptance, nurturing, growth and self-care along the way.
Cancer's ruler is the moon, the luminescent body that shines light on our dark areas, namely, the unconscious. While Cancer sometimes falls prey to the shadow with emotional instability, it also has the opportunity to heal any wounds left untended, and brings awareness to our own darkness, ultimately revealing its light. To keep Cancer’s energy elevated in this ritual, try donning white clothing and gather white stones such as moonstone and place them in the center of your ritual space. You may also place your sacred items in a silver bowl or chalice, as silver compliments the moon.
Bring in the water element in some way, perhaps by placing a few drops of essential oils in water in the silver vessel, if you have it (jasmine, lemon or sandalwood oils work well with Cancer). These essential oils can be used to anoint your third eye chakra before and after your ceremony.
Use sage, sweet grass or palo santo to cleanse yourself and the space by encircling your own body three times with the smoke. Light a few candles and dim the lights.
Sit in the center of your space and bring the hands together at the heart center. Connect to the third eye, the location of intuition and our internal moon and say the following invocation aloud:
Moon, keep my eyes open to the messages that come from within me so that I may heed their lessons in my life.
Sit quietly as you call forth a dream image. Ask the unconscious to deliver an image that you need at this moment. Be patient and pay attention. Do not force or manipulate this process in any way. Rather, stay attuned to your breath. When you receive your dream image, simply observe it. Watch it move, hear it speak, or feel its presence. Rather than impart your own meaning to it, allow it to bring meaning to you. Let it express to you what it needs.
When complete, turn the internal gaze to the third eye and chant Om three times. Place the moonstone (or other white stone) in your hand and hold it to your third eye. This is now charged with the energy of your intuition and helps to connect you to it when needed. Snuff the candles and place the stone somewhere prominently enough that you are reminded daily of the power of your intuition. This ritual allows you to find the meaning in your life, knowing that the meaning always comes from within you.
By Alanna Kaivalya
Alanna believes Yoga is for everyone and each student can develop the self-empowerment needed to embark on a personal journey to meaningful transformation. On this principle she founded The Kaivalya Yoga Method, a fresh take on yoga emphasizing the individual path while honoring tradition. Teaching students since 2001, teachers since 2003, Alanna has written and developed teacher trainings worldwide for top studios and independently. In January she debuted a comprehensive 200hr-online teacher training with YogaDownload. She holds a Ph.D. in Mythological Studies with an Emphasis in Depth Psychology from Pacifica Graduate Institute, has authored numerous articles and two books: Myths of the Asanas, an accessible practitioner’s guide to stories behind beloved poses; Sacred Sound, a yoga “hymnal,” illustrating the role of chant and mantra in modern practice. Look for her third book, Yoga Beyond the Mat. She lives in New York City with Roxy the Wonderdog.
Interested in learning more about astrology? Check out YogaDownload.com's The Sun, Moon & Stars: Yoga & Astrology package!
Psychoneuroimmunology (PNI) is a field of research that deals with the interaction of the central nervous system, the endocrine system, and the immune system, and how these systems can be altered through behavior and stress. The immune, nervous, and endocrine systems communicate to maintain health. All of the systems are interconnected. The interest in PNI is the effects of thought and emotion on our health. Stress affects the entire Be-ing, nerves, cells, tissues, and systems of the body (individual and global). Stress if held, can disrupt nervous, endocrine, and immune system functioning resulting in “dis-ease." What is our body communicating to us?
Controlling stress begins with taking control of the feelings we hold in our mind, because our feelings determine our thoughts we hold in the mind. Thoughts are profound.
Scientific research is showing that thought actually travels faster than light. The challenge is bringing the thoughts/feelings from the subconscious into the conscious mind. Once conscious we can cognitively work in shifting perception and behavior. Are the thoughts/feelings true? Feelings, conscious or not, are causing your thoughts and beliefs, influencing your behaviors, and the effects you are now living. It is possible, to live what you truly desire in your life. This is good news. When we venture into the journey of healing we create the space for others to heal as well. We have the capacity to heal all relationships, all contacts just through mindfulness and single pointed focus.
The practices of yoga can support a balanced internal environment which will ultimately benefit the practitioner and result in the experiences of mindfulness. We cannot evolve without balance. It may take a lot of work to keep showing up and create the balance, but through repetitive practice it becomes easy and joyful. It is good to take responsibility of the internal movements, if we are interested in our health. If we are interested in our health, we also must be willing to eventual and inevitable change. We must be willing to take on new perspectives.
Stress is usually a measure of our resistance to change.
Many will often defend outdated thoughts so strongly engrained in our psyche due to attachment and even identify with them. Remember, physical change follows energetic change. Healing initially creates identity crises until we are able to let go. Letting go allows receptivity to the present moment, where all life is happening. A good mental exercise is to ask yourself, what is my relationship to change? How can I align myself into the conscious state of allowance? What is my body trying to communicate to me? All is interconnected, wired together.
It is exciting when we realize we can presence ourselves in our lives. That it is not only a choice, but also an adventure of effort and surrender. As we begin to see and admit the truth about ourselves and our roles in creating our reality, we begin to let go the tragedies of self doubt. Our external life circumstances are reflections. Most of us choose stress to avoid change at all cost. It is the cultural conditioning that inspires the rooted belief that the world is out there and coming in at us. We will continue to suffer with change until we learn how to presence ourselves in peace. In peace we will start to witness the laws of nature, and be inspired to create positive movement.
The practices of yoga, Reiki, psychotherapy, and meditation will assist us in making decisions and taking responsibility for our current actions, thoughts, and words. We begin to “in-joy” the process, as we witness the benefits of growth. Personal effort is necessary. Surrender is necessary. Happiness is an inherent nature. The healthier and happier we become the more we are revealed our purpose of doing all that we can to uplift the life's of others. We begin to see ourself in other. We begin to see the Highest in other, in our self.
My teachers and the Jivamukti Yoga founders, David Life and Sharon Gannon told me that “You drive your own karma.” I believe the source of strength to get through the growing pains of change is revealed in the “Sadhana.” It is in the “practice.” Just for today do not stress. Do your Best. Let Go, Be Patient, Trust and Find Acceptance in the Highest. If we pay attention and know that all is coming, regardless of our preferences, we are getting closer to uprooting our attachments to suffering, and discovering peace. “Pade. Pade.” Step by Step, Foot by Foot. Change on all levels, our world is in movement. Love, light and bliss absolute! Trust that there will be signs.
In Gratitude to my Teachers, Shannon Connell
Shannon is a certified Jivamukti, Power, Hot Yoga, and Mindfulness Meditation Instructor, Usui and Karuna Reiki Master Teacher, and Registered Psychotherapist. She honors the interconnectedness between All-beings and All-things and is passionate about participating and supporting her community in physical, mental, emotional, and spiritual health. Visit her at her website www.shannonconnellhealth.com.
Stress less with this quick yoga class right now, from anywhere!
Quicky Stretch & De-Stress with Celest Pereira
If you're looking at losing weight, then creating a personalized diet plan can be the way to go. It's easy, free, and puts you in control of your own diet journey. This guide has everything you need to know about creating a plan, and helping you stick with it.
Why use a personalized diet plan?
There's several different reasons why you might want to create a diet plan. Everyone's weight loss journey is different, and everyone has different needs. For example, you may be very active so need more calories than most dieters. You could have dietary restrictions that regular diet plans don't address. Whatever the reason, a personalized diet plan can fit you just right.
They're easy to put together, and you can see exactly what you should be eating every day. Unlike regular diet programs, you can ensure that you're eating enough to feel satisfied, and you won't miss out on everything that you love. As you can see, it's the best way to diet.
What is a diet plan?
A diet plan is a roadmap of what you'll eat for every meal. This doesn't mean that you'll be planning your meals down to the lat detail, but you will look at what goes into your meal. It helps you be more mindful of what you're eating, and makes sure that you're eating the right portions.
Speak to an expert
Before you start making your own diet plan, it's a good idea to speak to a dietician first. As mentioned earlier, everyone is different when it comes to their weight loss needs. You may need something different to the example plans you're seeing online.
The dietician will assess your current diet, activity, and goals, and then run you through what you need to do. They'll suggest how many calories a day you need to be eating, and what size portions you'll need. They can even suggest foods that could be good for you, given your current health and other needs.
Tools to help you create your plan As you create your plan, it's helpful to have some tools on your side that will help you out. Give these tools a try to make sure you're getting the most out of your planning: 1. Have someone online write it for you: Not sure how to structure your plan? Don't worry. This site or others onnline can help you find a writer who can write and design your diet plan for you. Give them all the details of your diet plan, and they'll put it all together for you. 2. Eat This Much: This online app is fantastic for dieters. All you need to do is put in how many calories you want to eat, and in how many meals. You can even specify what kind of diet you stick to. Then, click 'generate' and it'll give you a meal plan packed with tasty foods. 3. Custom Food Planner: This tool will help you work out how much you should be eating with each meal. Put in your details, including your height and weight, and it will give you all the numbers you need to work with. 4. Atkins Plan: The Atkins diet has been popular with dieters for years now. If you're looking for a way to lose weight, this site gives you detailed and easy to follow plans to use.
How to create your diet plan Now that you have all the tools in place, let's create your diet plan. First, you're going to need to know what types of foods should be in your plan. Most dieticians recommend using the following food groups:
In each meal you could have up to four food groups included in it. For example, for breakfast, you may have two different proteins and one fruit. For dinner, you could have one protein, one grain, and two vegetables.
Portion sizes Next, you need to know your portion sizes. If you've seen a dietician, they'll have told you exactly how big your portions should be. If not, this guide will tell you what you should be eating.
Portions sizes will differ depending on your gender:
Create your plan Now that you have these essential numbers, it's time to create your plans. Using these and the tools above, you'll create daily or weekly plans that will suit your needs. For example, here's what one day could look like if you're on a 1200 calories a day plan.
The last thing you'll need to do is find foods that will suit your needs. The above tools will help you find interesting food combinations that will keep you full while you're losing weight.
Tips for eating healthy While you're on a diet plan, you'll need to find new ways of eating that will be much healthier for you. Here are some tips that can help you on your way.
Drink more water: You've heard it before, but that's because this tip works. Try drinking a glass of water with every meal, and you'll soon see the difference.
Don't skip breakfast: If you do this, you'll know that by lunch you're hungry and will eat anything. Stick to the plan and you'll be fuller for longer.
Keep saturated fat and sugar out of your diet: These foods aren't nutritionally beneficial, and won't help with weight loss. Now you have all the tools to build yourself a diet plan. You'll find dieting is much easier than you'd think.
By Jennifer Scott
Jennifer works as online editor at Best Australian Writers. Also, she is a business developer that works in different areas of education, technology, security and various types of online marketing. Prior to business developing Jennifer was consultant at Deloitte, and managed security services provider and developer of a wide range of security solutions.
Support your weight loss with this 3-week Yoga for Weight Loss program!
Happy Holidays from YogaDownload.com!
We hope you’re enjoying the last days of 2017, and are filled with positive energy and peaceful light. Sometimes, however, the holidays can feel more stressful than joyful. On one end of the spectrum, you can take the celebrations too far and overindulge with cookies and pie, wine and cocktails, and too many family obligations. On the flip side, the holidays could stir up mixed emotions and even sadness.
Whether you love the holidays or hate them, we’re here to help you navigate the last week of the year with four new classes designed to make you sweat, smile, and shed lingering stress. Sometimes you simply need to take some time for yourself to maintain your equilibrium. A vigorous asana practice can snap you right out of your thoughts and launch you into a place where you’re tuned into your physical body. By stepping out of your comfort zone and challenging yourself physically, you can quiet your mind and refill your emotional well.
This week, we’ve got four new classes focused on helping you blow off some steam and stoke your metabolism.
If you’re ready to tap into your inner wild side, try Jill Pedroza’s Wild Thing Flow. Have fun, laugh, and sweat out lingering stress.
You won’t have time to feel bad about overindulging with Shannon Paige’s Apex Fusion Standing Balances: Binds, Balances and Backbends - Oh My! The binds, balancing postures, and backbends will rev up your metabolism and stoke your inner fire.
If you’ve spent too much time lounging on the couch eating holiday treats, you’ll love this great new invigorating practice with Jackie Casal Mahrou’s Get Your Yoga On. Remember that a challenging physical yoga class will also help you feel lighter emotionally and mentally as well.
Mark Morford’s latest offering: Absolution Flow: A Call to Arms will completely engage you from start to finish. Trust us, you’ll release any stuck or stagnant energy not only in your physical body, but in your emotional, and mental bodies too.
So, step away from whatever you’re doing and take the time to decompress from the holiday season. Strengthen your muscles, enhance flexibility and endurance, challenge your balance, and sweat. This week's four intermediate and advanced classes are our holiday gift for you. You deserve it!
It’s time to start planning holiday meals! While pumpkin pie is usually a Thanksgiving thing, people love it for celebrations any time of year, so I decided to do a healthy twist on this classic favorite. I must admit, I’m not much of a pumpkin pie girl, I much prefer chocolate, but this nearly raw variation is heavenly. It’s an amazing 80:20 dessert. It’s silky, creamy, rich and decadent, free from sugar, dairy, eggs and gluten. And best of all, it tastes just like the real thing! Enjoy and be sure to whip up some homemade vegan coconut whipped cream to go on top. Do you have a classic favorite that you would like us to Conscious Cleanse-ify for you? Be sure to leave me a comment below. With pie and gratitude, Nearly Raw Coco Nutty Pumpkin Pie Yield: 8-12 slices
Ingredients: 2 cups raw pecans ¾ cup shredded, unsweetened coconut 6 dates, pitted and chopped (about ½ cup) ¾ tsp. vanilla extract, divided ¼ tsp. sea salt ¼ cup + 1 TB. melted coconut oil, divided 1 15 oz. can of pumpkin (about 1 ½ cup) ½ cup almond butter 2 TB. maple syrup 2 tsp. ground cinnamon ¾ tsp. ground nutmeg ½ tsp. ground ginger Pinch of ground cloves & sea salt Stevia, 10-20 drops or to taste (optional) Directions: To make the crust, in a food processor fitted with the S blade, add pecans, shredded coconut, dates, ¼ teaspoon of vanilla, ¼ teaspoon sea salt, and 1 tablespoon of melted coconut oil. Pulse until the mixture has the consistency of breadcrumbs and pulls away from the sides of the container. Scoop the mixture into a 9-inch pie pan and press evenly onto the bottom and up the sides of the dish. Chill in the refrigerator for 1 to 2 hours. To make the filling, add remaining ¼ cup of melted coconut oil, pumpkin, almond butter, maple syrup, ½ teaspoon vanilla, and spices to a food processor or blender. Blend for a couple of minutes or until silky. Once blended, taste the mixture for sweetness. To make sweeter, add 10 – 20 drops of stevia slowly until you’re happy with the flavor. Remove chilled crust from the refrigerator and scrape filling into the crust. Use a spatula to level and smooth filling. Cover with plastic wrap and transfer back to refrigerator and let chill at least 8 hours, or overnight. Serve with a dollop of homemade vegan coconut whipped cream.
Need to detox from the holiday season? Treat yourself to this 5-class Yoga for Detox from Overindulgence Program!
You’ve probably seen mala beads being worn by your meditation friends—they are beaded necklaces or bracelets with a tassel at the end. While mala beads are worn as beautiful spiritual jewelry, they can also be used as a powerful aid in meditation. Most places and companies that supply mala beads, have a wide selection of gemstone, wood and seed malas to choose from, so it's important to recognize the different effects of malas depending on which gemstones they are made of.
Here are two simple ways mala beads benefit those who wear them.
1. Mala beads carry specific intentions and energetic properties. If you know your struggles in life you can select a mala with properties to help you overcome these obstacles. Buying a wood or gemstone mala that has specific intentions and qualities that you're needing, will help you in real ways. Gemstone malas will allow you to carry those intentions and qualities with you wherever you go, and serve as a powerful reminder of how you're desiring to grow. 2. Mala beads help deepen one's meditation practice to create more inner peace and less stress. Meditation is a powerful practice in yoga and Buddhism. Using a mantra, a Sanskrit or Tibetan prayer, for meditation can create more potent mental, emotional and physical breakthroughs. Using mala beads in meditation helps to calm inner thoughts and obtain mindfulness. The yoga prayer beads are made of different stones that help you to get the answers you've been searching. The ultimate result is emotional stability, less stress, and inner peace that can be steady regardless of changing life situations.
By focusing on the mantra, and keeping count with the beads you more easily improve focus and concentration. If you have a friend that could use some extra focus and concentration, gift them some mala beads!
Here are the powers and qualities you can cultivate with specific gemstones on your mala:
• Howlite helps us be patient and stress-free. • Lava stone gives more physical strength, mental power, and clarity. • Labradorite to awakens magic and the gift of serendipity and synchronicity. • Blue Agate inspires more creative. • Amazonite connects us to our inner power. • Amethyst is perfect for more stability, strength, and inspiration. • Carnelian brings prosperity and good luck. • Chrysocolla promotes love, understanding, and balance.
Now that you know all of these great benefits of malas, you might want to pick out some for yourself or buy them as a gift for someone special in your life.
By Michelle Bouchard
Michelle Bouchard has dedicated herself to teaching, studying, and writing about yoga for over 20 years. She is currently the metaphysical gemstone advisor for Japa Mala Beads. Apart from her absolute joy for the practice and philosophy of yoga, Michelle loves to travel around the world, hike, dance, and swim in oceans, lakes, and streams. She believes yoga and meditation can help bring change and harmony in the world and make human life free from suffering. Japa Mala Beads has an amazing selection of over 160 different mala bead designs!
Practice meditation right now (with mala beads if you have them) on YogaDownload.com!
Meditate with Gratitude with Pradeep Teotia
Meditate and Cultivate Calm with Keith Allen
Let’s put on our party hats and howl at the moon because it’s time to celebrate the solstice. Whether you’re in the southern hemisphere and enjoying the longest day of summer or in the northern hemisphere savoring the longest night of winter, now is an opportune time to align yourself with the natural cycles of the universe. On December 21, 2017, the Sun reaches its southern-most position as seen from the Earth and appears to be motionless before reversing its path. In Latin, solstice literally means “sun” sol “stands still” sistere.
Celebrating the change of seasons on the solstice reminds us we are anchored to the earth, and are merely a tiny speck floating in a vast, mysterious universe filled with other suns, moons, planets, and galaxies. Yoga is our time to connect not only with ourselves, but also with the world around us. We can capitalize on this universal pivot point in our solar system and adjust our perspective to the subtle changes and cycles both outside of and within us.
Ancient yogis recognized our bodies’ connection with the Sun and Moon.
Hatha yoga’s name derives from Ha-tha, which means Sun and Moon in Sanskrit. Ha = Sun. Tha = Moon.
Astrology is the study of how we are influenced by the stars, sun, and moon. By aligning the practice of yoga with astrology, we are empowered to become more attuned to the universe and achieve a deeper state of wellness and fulfillment.
Harnessing these ancient yet relevant principles can aid us in expanding our awareness and shifting our day-to-day perspective. For example, learn to use the power of the New Moon and Full Moon to set intentions and create abundance in your life. During the two weeks when the new moon waxes is the optimal time to manifest what you desire in your life and use the positive shift to support your efforts. Use the energy of growth to expand your own intentions. When you are seeking to release patterns or let go of what no longer serves you, tap into the two weeks following the Full Moon. While the light of the moon wanes and universal energy contracts, spend your efforts in quiet reflection and contemplation.
Knowledge is power and by learning how to employ universal cycles and patterns, we can influence our own internal rhythm.
These tools can have subtle, yet profound benefits to your day-to-day life. This week, we are thrilled to offer a unique package of classes from Geenie Celento, Yoga & Astrology: The Sun, Moon, & Stars, which implement astrological elements and support your ability to uncover a new layer in your personal practice.
1. Geenie Celento - Astrology Flow : Jupiter in Libra 2. Geenie Celento - Astrology Flow: Saturn Transit 3. Geenie Celento - New Moon Flow 4. Geenie Celento - New Moon Meditation & Breathwork 5. Geenie Celento - Full Moon Flow 6. Geenie Celento - Full Moon Meditation & Breathwork
Throughout my 9 years as a Counselor, I have realized that the holidays are truly a very dark time for many, and it’s not just for the 15% of us in the population who suffer from Seasonal Affective Disorder. For us, the literal dark and cold of the season itself is a big piece of the puzzle, and all of the stress of the holidays piles on top of an already depressing time. Stress and expectations run high, to-do lists become far too long, and the pressure slowly builds. Not gonna lie, it’s a big part of the reason I enjoy a warm life in Bali now!
As the holidays draw closer, it seems like everyone is on the brink of explosion. Many feel the pressure of responsibility to hold family traditions together. Consumerist-driven comparison has us all in a tailspin. What is supposed to be the jolliest holiday turns into a disaster as we simply and impossibly try to keep everyone else happy. Somewhere along the way, we let ourselves slip through the cracks. What about YOUR needs? Where is the time to take care of the most important person of all? Your very own self. It’s an easy time to crack; to break; to give into the darkness.
I get it. I see you. I’m here for you.
Christmas brings up many mixed feelings in my world. Guilt, joy, shame, and loneliness to name a few! The culture around gift-giving is an interesting piece of this. I feel like it has the potential to be such a beautiful tradition, but it is also all-too-easy to miss the mark. When expectations get involved, that really complicates the whole thing. How often have you received a gift that shows the gift giver doesn’t actually know you at all? How much worse is that than not receiving a gift at all? And then of course there’s the pressure to make sure we don’t accidentally do that to someone else! It can be enough to suck the joy right out of the whole tradition.
I would like to make a suggestion. A small step, but with the power to turn this thing around, and put some of the love back into it, where it matters the most.
Step 1: Buy and/or make yourself a present.
It doesn’t matter how small or costly, as long as it is thoughtful, and you will truly love it. Perhaps something you typically would never buy or make for yourself. Have you ever taken yourself out on a proper date? There’s an idea! This is an opportunity to show some radical love for the person who has gotten you this far.
Step 2: Take the time to wrap it.
Make it beautiful. How would you present a gift to someone else who you care deeply about? Do the same for yourself. Allow yourself to feel how much love you’re putting into yourself, and what this symbolizes in your life. You are absolutely worth taking the time to make something beautiful for. You are just as deserving as anyone else.
Step 3: Put it under the tree, or wherever you put gifts waiting to be given.
Infuse yourself with joy on Christmas morning, or whenever you prefer to give and receive gifts. Really feel the loving energy that went into this gift for you. Let this be a reminder that happiness can always come from within, and needs be reliant on no one else. You can always take the time to be grateful for your own admirable qualities: Your empathy, compassion, strength, beauty, inspiration, resilience, cheerfulness, open-heartedness. It’s time to celebrate all things that make you, YOU!
There is no better time than the present to stop, and remember what’s important. The reason for the season. If it’s all about spending time with loved ones, and showing those close to you that you care. Don’t forget about the very most important one. The one who you are destined to spend the rest of your life with. YOU. This is a perfect time to set your sights on what is truly important for 2018, and set the tone with making yourself a priority. Just imagine the ripple effects!
Happy Holidays to you, and remember to let the love flow both ways this holiday season. The more it flows in, the more it can flow out. Byproduct: A Much Brighter and Happier Place To Live, for all of us!
By Dia Michelle
Dia Michelle is a renaissance soul with an extensive background in Psychology and Yoga. She aspires to help people reach their highest potential through "Soul Therapy," combining her education, passions, and experience to help others find their own style of healing magic within. She currently resides in Bali with her gorgeousl goddess of a partner. Together, they combine forces to share their Sonic Freedom Yoga classes around the world.
As many of us in the northern hemisphere approach the coldest weather of the year and flu season, I thought I would share with you my new favorite go-to soup when I feel under the weather. Over the years, as I’ve slowly worked to better my health with a plant-based diet, I’m usually a little puzzled as to what to eat when I get sick. When it comes down to surviving the flu, I’m sure I’m not alone in thinking chicken noodle soup, ginger ale, saltines, toast and jelly. And even though I haven’t had any of that stuff for a few decades (or the flu for that matter!), they’re still ingrained in my mind as flu comfort foods. What I know and live by, most importantly when I’m sick, is that whatever I’m going to eat has to be nourishing and healing, and not simply comforting – although all of the above would be nice. Aside from homemade chicken noodle soup, which isn’t going to happen when you’re sick unless mom lives nearby, none of the previously mentioned foods are going to support your immune system with any extra love.
When you’re sick, boosting your immune system’s fighting power with nourishing, vitamin and mineral-filled food will help you feel better faster. As a veg-head who hasn’t eaten chicken noodle soup since high school, over the years I’ve turned to miso (pronounced mee-so) soup. Miso, which has its origins in Japan, is traditionally referred to as fermented soy. It’s known as an all-purpose, high-protein seasoning that’s most often used in soups, salad dressings and veggie dishes. It’s rich in vitamins, minerals and contains all eight essential amino acids. It also has quite a few healing benefits now back by scientific research – reduces the risk of heart disease, hypertension and breast cancer, to name a few. Since creating the Conscious Cleanse and learning that I have a soy-sensitivity (makes me gassy, puffy, bloated and gives me acne – as if getting the flu wasn’t enough), I’ve been looking for a soup can deliver the same nutritional benefit and comfort of a traditional soy-based miso soup. Enter Chickpea Miso Soup. Chickpea miso is exactly what it sounds like – It’s a miso paste made from fermented chickpeas (instead of soy). Look for chickpea miso in the refrigerated section at your local health food store next to soy miso or order online. We like the South River Miso brand. This soup saved me the week I was ill with the flu. It’s quick and easy to make (under 5 minutes!), light on the digestive system, warming and comforting. Just what the doctor ordered! I hope you enjoy it as much as I do. Stay warm and healthy. Spring will be here before you know it. With love and chickpea miso,
Chickpea Miso Soup Yields: 4 cups Ingredients: 1 carrot, shredded 2 green onions, chopped 4 cups of vegetable broth or water 2-3 TB. chickpea miso paste Directions: In a medium saucepan over medium heat, bring broth (or water) to a gentle boil. Reduce heat to low and whisk in miso paste until dissolved. Stir in carrots and green onion and simmer for 2 to 3 minutes before serving. Serve over brown rice (optional). Variation: Miso can be made using a combination of any ingredients. Think dried shitake mushrooms, dried wakame seaweed, garlic, ginger, or bok choy.
Enjoy more healthy, simple, and delcious recipes from Jo & Jules on Yoga Download here!
The new moon in Sagittarius on December 18, 2017 gives us plenty of opportunity to let go of what no longer serves us in preparation for the coming new year. This new moon happens just a few days before the winter solstice on December 21st, and the darkness of the new moon combined with the yearly celebration of the darkest day of the year signifies a cosmic urge to turn inward, look carefully at our shadow, and surrender whatever we deem no longer of use.
This call to surrender and let go comes to us on a variety of levels. Alongside the new moon, we find a collection of planets that urge for transformation in the realm of structures and systems, sensuality and relationship, as well as communication and personal truth. We are urged to examine any dogmatic beliefs, and explore new ways of thinking that may expand our consciousness in alignment with our goals.
The darkness of this time of year is deeply symbolic. Representing the deepest layers of our unconscious, the darkness is where the greatest potential for growth and transformation lie. Without exploring our own darkness, we have no hope of a return to light. The winter solstice has long been associated with a “return of the sun,” or a redeemer that brings the light. For us mystics, that redeemer is ourselves, and our ability to unite with a Christ-consciousness is the ultimate symbol of light’s return. Of course, this light is within, and when the symbolic moon (unconscious) moves aside to reveal the light (conscious), we find ourselves on a new level of awakening.
This process is constant, and cyclical, which is why we find opportunities to explore darkness and shine brightly every month with the cycles of the new and full moon. We also find this in a grander fashion with the yearly cycles of the solstices. Never more than right now is this cycle amplified with the new moon and solstice being three days apart — three, a powerful number of revelation and resurrection — is important here, because it is just enough time to let old ways of thinking die, before bringing our new level of consciousness to life.
In whatever way you need to move into the darkness now, do it. On whatever level your soul calls for release and rebirth, answer the call. Pay heed to the planets and the stars that dimly shine upon you to give just enough light to show the way, but not so much to prevent you from finding your own light within. Now is the timer and the cosmos are clear on the request: Let go, and shine on. As a fire sign, Sagittarius is known for its vivacity, tenacity and exuberance. On the low side, this easily becomes egotistical, dogmatic and aloof. This new moon ritual for Sagittarius highlights the high side of Sag which allows us to explore our inherent belief systems and expand fully into an authentic expression of joy.
Sagittarius is ruled by Jupiter, who is known for his joviality, and zest for life. Jupiter encourages expansion in all areas of life, so it is important to ensure what we expand is the highest expression of this new moon energy. Otherwise, we can get caught in a vicious cycle of negativity or callousness toward others.
Alchemical Ritual for the Sagittarius New Moon
Gather blue stones such as topaz, amethyst or turquoise, and place them in the center of your ritual space. If you have essential oil of myrrh, or myrrh resin, use it to scent the air as you prepare for your ritual. Use essential oils of myrrh, clove or anise to anoint your hips and thighs (ruled by Sagittarius) before and after your ceremony. Use sage, sweet grass or palo santo to cleanse yourself and the space by casting the smoke over yourself and encircling your own body three times. Light a few candles and dim the lights. Bring into your ritual space a symbol or talisman of your inherent or childhood belief system. Place it just in front of you as you sit down and close the eyes, coming into a quiet, meditative state of mind.
Say the following invocation out loud: "Sagittarius and Jupiter, help me expand the wisdom of my spirit, and let my soul’s deepest truths be focused outward in an authentic expression of my life."
Feel the presence of the symbol or talisman and allow it to appear in your mind’s eye. Focus on the breath and tune in to its image. Allow for any messages or feelings from the image to arise. Rather than engage in dialogue with it, simply let the image speak to you. Spend a few moments quietly listening to the image. Sit with the message given to you by the symbol or talisman. Absorb it, and reap the fruits of the message in your body. When complete, take a few breaths, then chant Om three times, and snuff the candles. Place your talisman in prominent view and whenever you see it, let it remind you to stay connected with your soul’s fullest expression of authenticity.
This image (and others) serve to be outward expressions of our deepest truths. It is a reminder of how we use symbols to make sense of our world and bring to life that which is within us. Let it help you bring forth the light that is within you.
Alanna is also the head teacher of Yoga Download's 200-hour Online Teacher Training Program. Learn more and enroll here!
This week we bring you four new classes to help fall asleep, have wonderful dreams, and awake recharged and clear for wonderful days.
When you were a little kid, you probably battled your parents to stay up as late as possible and avoid an early bedtime. As you transitioned into adulthood, sleep still seemed optional: there can always be so much to do! And, once upon a time, when you were ready to go to sleep, you could lay your head on the pillow and drift off to dreamland. If you are lucky, falling asleep still comes naturally.
For many of us, insomnia is an occasional or chronic issue. Our world is zooming at warp-speed and keeping up can launch our nervous systems into overdrive or the “fight or flight response.” Despite physical and mental exhaustion, the minute we try to go to sleep, an endless reel begins playing through our brains. We’re unable to shut off the movie documenting every detail of our day or the issues we’re contending with at any given moment. Sleep is essential for us to rejuvenate and heal our physical, mental, and emotional health.
Yoga to the rescue! With the appropriate yoga practice, you can learn to not only tire out your body, but also quiet your mind and calm your heart for a solid night’s sleep.
By utilizing specific postures and pranayama or breathing techniques, you can once again sleep like a happy baby. This week, we’re thrilled to offer four new classes that range the entire spectrum of the sleep process, to drift you off to sleep, to dream powerfully, and to awake and start your day refreshed.
First, it’s important to practice more restorative practices in the evening to tap into the parasympathetic nervous system and quiet the overactive mind. Postures like Vipariti Karani (Legs up the Wall) or Suptha Badda Konasana (Reclined Butterfly) work to calm your energy so you can relax and drift off to sleep. We highly recommend going to bed with Jackie Casal Mahrou's Yoga for Better Sleep class.
Second, taking the time to release what’s weighing on your mind is vital for sleep filled with positive dreams. Forward folds are cooling, calming poses and aid in letting go of the chatter. They say dreams are an indication of what’s percolating in our subconscious—release the stress and invite in the positive things bubbling under the surface. Deepen you dream experience with the latest from Shy Sayar - Dream Yoga.
On the flip side, we’ve got a unique new class you can practice without getting out of bed. Imagine setting yourself up for a beautiful day before your feet even step onto the floor. Try Morning Yoga in Bed with Shy Sayar.
Finally, we’ve got an excellent new class, yoga to enliven the start of your day: Morning Yoga Fix with Jackie Casal Mahrou.
Experts recommend practicing first thing in the morning so you can ensure you get your yoga in before the demands of a busy day. You’ll set yourself up to approach your day with a calm and energized state of mind.
Remember during this holiday season to take the time to relax and renew your energy with soothing practices and deeper sleep. G’night!
Patanjali, author of The Yoga Sutras, shares that there are five states of mental activity; understanding, misunderstanding, memory, sleeping, and imagination. Imagination seems to be a challenging mental activity for those of us raised and living in our current cultural, social, educational, and economic system. Or so we remember.
How often do we as adults imagine, like we did as children?
I remember my childhood imagination explorations including faeries, castles, mythical creatures, dances, romances, flying, time traveling, body swapping, etc. Why and when did we agree with what we were told, by elders of authority, to stop day dreaming in the make believe? Why is it that socially we were threatened out of our imaginations to avoid the risks of being labeled as strange, childish, or unacceptable? Imagination sparks creative thought, and receptivity to new insights into the infinite possibilities for the expansion of our being. How can we reclaim our ability to imagine? The Yoga Sutras offers several exercises of technique to inspire the merging of consciousness and nature. Just like the physical body needs exercise and movement to stay healthy, so do the mental, emotional, and spiritual bodies. Imagination needs to be exercised.
Where do we start when there is fear and insecurity to explore our imaginations? We can start with accepting that our memories of imagination being unacceptable for adulthood may have been misunderstandings. We can begin again to cultivate our imaginations with creative actions we are attracted to, such as playing an instrument, creating an art or design project, writing, dancing, preparation of a meal, performing a standup comedy act for friends, etc. When we start to imagine our art and our dreams, it becomes a sacred mission towards creation. Instead of dwelling in fear and challenges of life, start to use your imagination and mental activity for great adventures, peaceful communities, and the most desirable and wondrous things! Imagination allows for our spirits to sync with our passions creating beauty and belief. Making the unimaginable, imaginable, and the impossible, "I'm Possible."
By Shannon Connell
Shannon is a certified Jivamukti, Power, Hot Yoga, and Mindfulness Meditation Instructor, Usui and Karuna Reiki Master Teacher, and Registered Psychotherapist. She honors the interconnectedness between All-beings and All-things and is passionate about participating and supporting her community in physical, mental, emotional, and spiritual health.
She can be found at her website, www.shannonconnellhealth.com.
Use your imagination to create a wonderful day with:
Morning Manifestion Meditation with Jackie Casal Mahrou
The beauty of music is that it can drive you to do ‘things’. They say that music often has a positive impact on the mind, though the genre and the selection of music are important for that kind of effect. There are many medical studies that have endorsed the usage of music for restorative as well as curative purposes.
Doing yoga is an activity where you have to apply your body and mind—sometimes, you feel out of the zone to put yourself in that crucible and need an inspiration or a driving factor. For some, good music or a song can provide the inspirational energy to engage in the activity. Many yoga centers incorporate music into a routine during their practices and teaching sessions. It becomes imperative to know what kind of music is conducive to yoga. Is there any subtle connection between sound and the way our body and mind responds to it? Yoga music is an emerging genre which has selective instrumental and vocal music that is considered helpful for yoga practice. It may include Indian Sitar, flute or Bansuri, new-age, alternative, Kirtan, electronic, acoustic guitar, chants, mantras and even Buddhist instruments like gongs and bells etc. Unlike gym music, yoga music is played at a relatively lower volume—the idea is to support your rhythm and not distract you from your routine.
With the emergence of yoga music as a choice, there has been the arrival of yoga music artists catering to particular types of yoga—for example, Hatha Yoga practitioners in the Western countries, the music of Krishna Das or Jai Uttal is more popular. For Kundalini Yoga practitioners, the music of Snatam Kaur or Gurunam Singh is more appealing. Yet there are people who have associated Sanskrit mantra chanting with particular yoga poses and found that mantra music has enabled them to do these poses with more authenticity and ease.
There is a thin line between branding any music as suitable yoga music because of the intent and the subtle energy carried by the music to support the physical, mental and spiritual journey of any individual play major roles. There is nothing wrong in choosing a rock band as your yoga music companion though many believe that it will not have the desired impact on your psychological being.
Some of the best styles of music during a yoga practice are:
1. Classical music Considered as the best music genre for yoga, this type of music helps in soothing the mind and elevating the latent energy within an individual. The instruments used for this type of music usually have a very calming effect thus assisting in providing balance. You can choose Indian classical music (the best bet, indeed) or even Western classical music of your choice.
2. Ambient music Ambient music is very close to yoga because it involves a lot of natural sounds. Sometimes, you will hear birds chirping or other sounds of natural creatures woven in the music, which provide a very calming effect on the listener. It is a very popular choice for yoga practitioners and goes well as a complement to the classical music. If you are doing yoga indoor in your own room or a yoga studio, this type of music can help in creating an outdoorsy experience.
3. Ethnic music Ethnic music, as clear from the name, involves music of various cultures and geographies. There’s can be a touch of spirituality in the music and chants that some of this music has. Chinese, African, Egyptian, Sufi and North American Native music are few common examples of this type. The beauty lies in the fact that you can experiment and search for more ethnic music from different cultures.
4. Sanskrit Mantra music A small community of yoga practitioners prefer mantra chanting and songs based on Sanskrit mantras. There are few artists in the market who cater to the demand of such music by composing music based on mantras. Right from Bija Mantras, long mantras are also used in such type of music.
Final words With the demand of yoga music rising, there are many online stores and portals that offer free as well as paid music streams. You can choose to download or purchase as per your needs.
If you are an individual, you can choose whichever tracks you want to listen to—if you are an instructor and run classes, you can even ask your attendees to give their choices and then choose from a bigger pool. Adjust the volume according to your space and preferences of the attendees and you will be able to enhance the experience, and at the same time promote the physical and mental balance. Of course, find the music that makes you feel your best when practicing yoga. We are all unique and have different preferences, and ways that different types of music can affect us, so explore and discover what you love!
By Yoga Vini
Viniís journey into Yoga started many years ago. As a young boy he practiced daily as part of his school routine merely as a form of exercise where there was no form of any spiritual intent.
As a young adult he began to work a very busy schedule for a large Japanese corporate company which resulted in an extremely hectic lifestyle. It was at this point where he started to discover the true form of Yoga. His daily practice enabled him to find not only the relaxing power of his action but also developed the true consciousness inside of him. You can connect with him here.
Want to explore more music for your practice? Browse YogaDownload.com's extensive library of diverse music for your practice and enjoyment here!
You’re probably multitasking right now while you read this. Our lives today are so much about getting things done and going through the never ending to-do list that we forget to pause, reset and rejuvenate. Plus, with the holidays near, we may find ourselves being pulled in a hundred different directions. There has to be a Yin to all the Yang created by travel planning, gift shopping, meals, celebrations (and recovery).
‘Tis the season to be merry and nothing should dampen that spirit. Spare a little time to journey inward and focus on just being. This will surely multiply the joy of your celebrations and help in getting things done faster and more efficiently. Wondering how to put this in motion? We have a simple recipe for it - Follow our 2-step guide of Yin Yoga and Meditation, to Holiday Bliss and witness heaps of love coming your way:
Step 1: Move into stillness with Yin Yoga
Yin Yoga is a practice that teaches us to ‘do less’ and ‘be more’. The poses are held for a longer duration, training the body and mind to disengage and try less. As you move through each pose you learn to be in perfect harmony with stillness. These slow sequences prepare the body to embrace the discomforts that arise from holding postures for several minutes at a time, and train the mind to observe stillness.
Yoga Download’s newest teacher, Caitlin Rose Kenney’s two new Yin classes take you through a holistic practice that will leave you feeling nourished. As you are guided deeper into each pose the energy channels are strengthened, benefiting your internal organs, immune system and emotional well-being.
In addition, Yin Yoga roots you and helps you transition more organically into seated meditation. Which brings us to Step 2 of our Holiday Bliss Guide.
Step 2: Pause with Meditation
An itch here, a twitch there - many of us who have tried meditation know how distracting it can feel. The mind and body can sometimes seem like siblings who can’t get along. Holidays are a time when most of us journey outwards. We step out of the normal routine and open ourselves to new experiences, celebrations with family, and a gamut of feelings.
Our brain can get crowded and overwhelmed and in much need of some rest and ‘mental flossing’. Meditation is thus like a mental floss, it helps release built up stress and creates relaxation and calm, not just during the holidays, every day of our lives if we chose to practice.
After the Yin classes step into the sacred space created by Les Leventhal in his guided Meditation class. This practice helps expand the mind and unlocks endless possibilities for growth, joy and introspection.
So move into stillness with Yin and pause with mediation to enjoy the things that really matter. This 2-step recipe for Holiday Bliss can be experienced firsthand by taking the following new classes from Caitlin Rose Kenney and Les Leventhal. Try for yourself to feel the difference!
1. Caitlin Rose Kenney - Yin Yoga for Energy and Clarity
2. Caitlin Rose Kenney - Yin Yoga for Stress Relief
3. Les Leventhal - Silent Meditation
4. Les Leventhal - Seated Meditation
Lately I’ve been hungry for more veggie protein options, so I’ve been gravitating toward eating more beans. Chickpeas, AKA garbanzo beans, are part of the legume family. They’re touted for their high levels of insoluble fiber, so naturally they’re an amazingly cleanse-friendly food. In just 1 cup of chickpeas you’ll get over 15 grams of protein, so they’re a fantastic veggie-based protein source. Chickpeas boast a wide array of phytonutrients both in the seed coat and inner bean. My favorite inflammation fighting phytonutrient, quercetin, is plentiful in this little bean, which makes it a healthy food to be eating during any allergy season. Chickpeas are extremely versatile. You can flavor them with a variety of spices, add them to soups, salads, and salad dressings. You can even eat them by the handful for a healthy and filling snack. Not only will this recipe delight your taste buds, but it will also help to satisfy your cravings for junk food and sweets. In a recent study, people who ate chickpeas were shown to eat fewer processed foods. Equally exciting, participants who ate garbanzo beans for just 1 week were able to control their blood sugar and insulin levels. If you’ve ever thought that chickpeas were boring and ordinary, I hope you’ll think twice when you look at the health benefits. Who can deny the mighty chickpea? I hope you enjoy this simple, delicious, snackable chickpea recipe! Are you inspired to eat more chickpeas? Please share with us in the comments section below. With savory chickpea love,
Roasted Curry Chickpeas
Yield: 3 cups
3 cups cooked or canned chickpeas 2 TB olive oil 1 tsp ground curry 1/2-1 tsp cayenne pepper 1/2 tsp sea salt
Directions: Preheat the oven to 400°F. Line a baking pan with parchment paper. In a large bowl, combine chickpeas, olive oil, curry, cayenne pepper and sea salt. Coat evenly. Spread chickpeas in an even layer on baking sheet and bake for 35-40 minutes, until crisp. Enjoy!
Jo Schaalman and Julie 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 lead 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.
To learn more about “Jo and Jules” and to download a free e-cookbook for a sampling of the delicious food served up on the Conscious Cleanse, please visit their website.
Whether or not you're cleansing, check out our Yoga for Detox: Overindulgence to complement eating healthy!
Whether you already like to meditate, are thinking about trying it, or are unsure of why it's useful, here are 5 reasons that taking the time to practice meditation, even for a few minutes a day, can have a profound impact on your quality of life and benefit your well-being. While societies have changed drastically since meditation has been practiced, the benefits transcend time and have unique benefits to life in the modern world.
1. If consistent, it's a practice that benefits you every single day!
Sometimes peak experiences and wonderful moments, such as adventurous days with loved ones, breakthrough moments in our careers, financial gains, or being moved by live music, can bring real, potent, and momentary joy. We can even carry the power of these moments and the boosts they give, with us, after they have concluded. However, most profound moments do not occur daily. Daily meditation is an act that can bring profound meaning, clarity, and joy, every single day. Not just on days when there is something to look forward to. Even in the most mundane of circumstances, meditation can transform the ordinary feeling of daily life, into the extraordinary. It makes us realize the fact that every day is a unique gift and everything is impermanent.
2. Meditation can transform negative thoughts into constructive and positive thoughts.
Let's face it. If you're human, you sometimes have negative thoughts that don't do you any good. These thoughts can be overpowering, or subtle and subconscious. Regardless, we want negative thought patterns to be as fleeting as possible, instead of intense and inescapable. Feelings and thoughts such as worrying about money, feeling insecure, or being anxious about the future, do us little good. Meditation has the power to uncover these thoughts (even when we didn't realize we are thinking them) and consciously change them into thoughts and feelings that can have us feeling empowered about our financial abundance, confident in how we move in the world, and feeling secure, instead of worried and fearful. Breakthroughs and transformations from negative to positive thoughts during meditation can be carried with us throughout our day and life, making us more powerful. Through meditation, we are investing time to weed out any thoughts holding us back in our minds and replace them with ones that feel better and therefore make our lives better.
3. Studies show meditators are happier.
The evidence is there. Studies have shown that people who who meditate are happier overall and there's little evidence pointing to the contrary. While we are all unique, trying something that's been proven to enhance feeling joyful, will let you decide for yourself whether or not it's true for you. In addition to increasing the baseline of happiness, consistent meditators have been shown to have better cognitive function as they age!
4. Slowing down is vital in today's world.
Many of us experience life that moves fast and it's doesn't seem to be slowing down anytime soon. Sometimes sitting to meditate and taking that first breath can feel like a drastic shift from the busy brain absorbed in a to-do list,, to a much slower, relaxed way of being. Even for 5-minutes, dropping into a much gentler rhythm of life can provide a profound recharge and make us more productive when we return to the world of getting things done. Meditation helps us learn our limits, avoid burnout, and give an extra boost in thriving in a full productive life. Yang (active) energy needs Yin (passive) energy to find balance. If you're a busy professional, parent, or someone who juggles many responsibilities, meditating will make you more efficient and relaxed in conquering your daily responsibilities and to-do lists!
5. Meditation provides a digital detox.
Technology is increasingly a part of our lives and sometimes we even turn to it to unwind and relax (Netflix, movies, surfing social media, etc.). We need to detox from technology sometimes too! Meditation is one of the most natural of things we can do. It's powerful to practice something that takes nothing but yourself to do and can reap more benefits that any screen or battery charged object ever could. Meditation is simply you, your mind, your breath, and your thoughts, creating positive, profound, and lasting change.
By Keith Allen
Keith Allen is a teacher on YogaDownload.com. His classes balance a meditative focus with safe alignment. He has studied extensively from different teachers, lineages, and styles around the world, and remains a passionate and dedicated student of yoga and meditation. He also creates meditations for anxiety relief. Enjoy his classes on YogaDownload.com or connect with him on at KeithJAllen.com.
Practice Meditation right now with these classes on YogaDownload.com!
1. Meditate with Gratitude with Pradeep Teotia
2. Morning Manifestation Meditation with Jackie Casal Mahrou
3. Meditate and Cultivate Calm with Keith Allen
Online classes are not always given the respect they deserve. While they have plenty of differences than in-person classes, they nonetheless offer room for growth. My first experience with yoga did not happen in a studio or group setting. It happened with a Power Yoga DVD that I picked up from the store. Eventually I started going to a studio, but practicing yoga by myself with a DVD was my first step. Since then, I have enjoyed the wide variety of online classes available to explore other yoga styles and teachers. In every yoga class, online or in person, you learn something new. It ranges from the external, such as a pose cued by the instructor, to the internal, such as building self-awareness. I have been practicing yoga for nine years, and continue to learn new things from every teacher and class I attend. Online platforms bring the teachers, classes and learning experiences to you- you just need to be ready for them.
Here are 5 ways online classes enrich you’re your yoga practice
1. The social stress of class is reduced Yoga classes come with subtle social stresses, including the sometimes-awkward wait time before class, the unnecessary but common tendency to compare you body and yoga poses with fellow classmates, and the need to push beyond your limits to “show off” or overextend your body to impress others. Many of these stresses are so subtle that you may not notice them. But sometimes they are enough to inform your decision of attending or not attending class. Online classes remove this social stress and provide a comfortable platform to explore yoga at your pace in your own space. For many, online courses may be their first introduction to a yoga practice! 2.You build awareness Going to a physical class has many benefits. Being around others is energizing, and a teacher can help provide personal adjustments to explore yoga postures. Online classes flip this, requiring you to have good self-awareness to explore postures and generate your own adjustments. Online yoga classes require you to build awareness of your body, what it needs, and your ability that day. Building this self-awareness is valuable to your practice on and off the mat. 3. Online classes are always open In a busy world, fitting your practice in can be tough. It is great if you have a schedule going that offers regular opportunities to practice yoga, but life can throw you challenges that make a regular practice difficult. Online yoga classes offer yoga any time and anywhere, allowing you to fit it in when you are able. There are also more choices for class lengths online. Only have 20 minutes? Not a problem when picking a class online. Want to do yoga at 5 AM? How about Midnight? Great! Switch on your computer and get to class! 4. A myriad of teaching and yoga styles are available to explore Yoga practices change and shift with what you need in your life. When I first started practicing yoga, I was into vigorous styles. I started by practicing Power and Forrest Yoga, and eventually explored Hatha and Kundalini. Dabbling in online classes can help you explore yoga styles and teachers- each different and offering something new to learn. Part of practicing yoga is being comfortable with it, and online classes give you a taster of a teacher and style. If you like it, you can find a yoga studio. If not, you can keep exploring. I’m now exploring meditation and pranayama with online classes. 5. Online classes make yoga accessible financially and geographically Online classes make yoga accessible financially and spatially. Yoga can be pricey, and online classes are often more affordable than studio classes. More yoga for less money can be great for your wallet and your practice. Online classes help connect teachers and yoga styles to students and remove spatial boundaries by being digitally accessible. Some places have a lot of yoga studios, allowing you to explore and find one that works for you. Other places are yoga deserts- no yoga is available, so online is an excellent option and tool to have a consistent and powerful yoga practice. Online classes adapt to you, and are a great way to explore and experience yoga. They are obviously different from in-person classes, but can be a great way to practice or supplement practicing in a studio.
By Laura Heggs
Laura is an anthropologist and 500-hour RYT based in Norwich, UK.
We'd love to hear how have online classes improved your practice in the comments!
New to online yoga or wanting to re-commit to your practice? Access hundreds of exclusive online classes from the world's top instructors for a 2-week trial for $1 on YogaDownload!
Today I want share with you my new favorite green juice! Hydrating and refreshing – it’s just perfect for detoxifying. Cilantro Detox Juice is an incredibly healing juice. Created by our friend and fellow wellness warrior, Elana Amsterdam, this juice features an entire bunch of cilantro (stems and leaves), which is known to be highly effective at helping chelate heavy metals from the body. As someone who has a family history with Alzheimer’s, detoxing heavy metals is of particular interest to me. If you don’t have a juicer at home, this would probably taste just as good blended up in your high speed blender, but you’ll have to report back and let me know. Alternatively, you might like our Heavy Metal Detox Smoothie.
I hope you enjoy this one as much as I do! Be sure to leave me a comment below. we’d love to hear from you. With love and healing green juice,
Cilantro Detox Juice By Elana Amsterdam Yield: 1 quart
Practice this Yoga for Detox: Overindulgence program to support yourself during the holiday season!
As 2017 comes to a close, ask yourself how are you feeling? Do you feel strong? Powerful? Are you shining your inner light to the world at one hundred percent or do you feel weighed down physically, emotionally, or mentally?
We’re thrilled to offer a brand new package: Yoga for Detox: Overindulgence to help you release any extra baggage PLUS four new classes this week designed to fuel your inner power.
The end of the year is an excellent time to check in and connect to your center. In order to find clarity and truly see yourself, it’s necessary to shed whatever excess may be concealing your true sense of self.
First, burn off the layers that are hindering you with our new program designed for detoxification, just in time to balance out the holiday season. The last few months of the year are full of holiday feasts, travel, and more time to lounge around like a couch potato. If you’ve consumed a few extra glasses of wine or slices of pie, you may need a special boost to reset your energy levels. Also, stress levels can accelerate now, so dedicating yourself to your yoga practice is key to reaching 2018 feeling good. Try our new program:
Yoga for Detox: Overindulgence
1. Yoga for Hangovers- Ashley Turner
2. Reset Refuge : Come Home to Yourself- Elise Fabricant
3. Toxic Twist- Pradeep Teotia
4. Wash, Rinse, Repeat : Freedom Through Twists- Angie Arnold
5. Let's Get Twisted- Rob Loud
Use our new Detox package to shed old habits and behaviors that no longer serve you. Clear out not just your physical body, but your thoughts and emotions too. Once you’ve cleared out the noise, tune into your emotions and the messages your body is sending you, you are free to express your personal power. Now it’s time to stoke your personal power!
Yoga offers the tools to help tap into your prana and unleash your unique inner light. When you recognize what’s creating self-doubt, you can make better choices. To rediscover your self-confidence and present your best self to the world, we suggest focusing on the subtle body. The subtle body is similar to an electrical “force field” or exact blueprint, which provides vital life force to the physical or gross body. One of the seven main chakras located in your energetic body is the Manipura or Navel Chakra. It’s where the seat of your self-confidence and identity reside. Find your inner power with Empowerment Flow 1: I Think I Can, the latest class by Jackie Casal Mahrou.
Tap into your self-discipline or tapas to find balance and stoke your confidence. Erin Wimert’s Wake Up! and Pradeep Teotia’s Oh My Asana: Power Flow offer vigorous practices designed to stimulate the fire in your belly. Or, try a different kind of flow with Shy Sayar’s Powerful Yoga with No Weight on the Hands. Work on your confidence from the outside in with asana, and from the inside out with pranayama, mantras and meditation.
Believe in yourself.
The universal mantra for meditation is So Hum, which translates to I Am and is an excellent tool to tune into your inner confidence. Trust you have the power within you and practice to release it! Feel it, believe it, and practice it this week with these empowering practices to connect you to your personal strength.
pow·er ˈpou(ə)r noun the capacity or ability to direct or influence the behavior of others or the course of events. When we think of power, we tend to think of domination or control. A few years ago, though, I heard of a healthier and more yogic definition of power which resonated with me: power can be measured by how quickly you can make your desire into a reality. When we are in our personal power, we get what we want so easily, as if in the blink of an eye. To access the kind of personal power that allows us to quickly transform what we want into what we have, we must have a clear vision of which possibilities we actually desire. Visualization and goal setting can be a helpful practice to turn the gaze inward and initiate this kind of alchemy. I know from everyday experience that to be in a place of healthy personal power, I must also be in true alignment with my Higher Self. In yoga asana, alignment is key to a safe, purposeful and powerful practice. When we are in alignment in our poses, we can move between them efficiently and with power and grace. When we are out of alignment in our physical yoga practice, we risk injury, suffer from a more shallow breath and often a distracted mind. Similarly, when I am out of alignment with the Higher Self, and in the rest of my daily life, I are disconnected from my personal power and blocked from attracting or creating what I desire. I may not even know what it is I desire! A sign of disempowerment is playing the victim, not owning ourselves in our true complexities. “This situation (or you) is the reason I’m acting this way,” echos frequently from my mouth when I’m disempowered. Healthy, balanced empowerment is a constant process, especially for us women. Historically we have been conditioned to equate power with bitchiness, and so we forget how to say “no” and end up feeling like a human doormat. One helpful practice to help us step into our alignment and power is to work with the third chakra, or Manipura. Manipura, the third chakra, is said to house the place of our personal power. The word “manipura” translates poetically as the “jewel in the city.” We all have that jewel of power, yet so often we don’t let it shine. We protect the jewel with small, ego driven stuff — which may have been appropriate at one time but probably isn’t any longer. Imbalances with Manipura can sway either to the side of arrogance or to the side of low self confidence. Satsang (or spiritual community) can help polish this special “jewel in the city.” By balancing and polishing the 3rd chakra, you cultivate a spiritual ferocity with allows you to stay in your own transformative power without dominating others.
By Elise Fabricant
Elise Fabricant is passionate about helping and healing the body, mind and spirit through yoga and massage. She is also a top teacher on YogaDownload.com. Her offerings can be found more on elisefabricant.com. Interested in the elimination reset cleanse? Elise will be leading a group through it in February 2018. Contact her at elisefabricant.com to reserve your space now.
To assist you to step into your most splendid power, Elise developed this specific yoga practice to help soothe and soften the third chakra.
Yoga for the 3rd Chakra
“Let food be thy medicine and medicine be thy food.” ―Hippocrates
Did you know that the immune system’s army is in the stomach? And to keep the army healthy, you need to feed it good nourishment.
Our immune system does an incredible job at protecting us from all those pesky germs that want to invade our body. But sometimes, germs pass by it and we get sick. Thankfully, it is possible to intervene and give the immune system a helping hand.
In this article, I share you easy recipes to boost immunity and help you fight those nasty germs and colds.
Ginger-spiced banana smoothie
Ginger is a well known antibacterial food, which has anti-inflammatory properties, eases gut problems, and even kills cancer cells. Boost its anti-inflammatory proprieties with a dash of cinnamon and a handful of spinach and you’ve got a new favorite breakfast.
To make this smoothie you need:
Directions:
Red Cabbage Healing Smoothie
Freshly picked red cabbage has the highest concentration of flavonoids/antioxidants of all other cabbages. Add in blackberries, with their high vitamin C content and antioxidants, and you’ve got an excellent smoothie for when you are fighting a cold. Need more fighting power against the cold? Bring in the elderberry, which is also high in vitamin C.
To make this smoothie, you need:
Pineapple Parfait
The weird looking pineapple has a lot of health benefits. It helps cure colds, improves digestion, reduces inflammation, protects against cancer, and helps keep your immune system in perfect shape. Add some yogurt into the mix and you have a great breakfast or snack to keep you healthy.
To make the parfait, you need:
Bean Soup
High in fiber, antioxidants, vitamins, and minerals, beans are a powerful tool to keep us healthy in the long run. They are also very affordable and can be turned into delicious dishes. Add to the mix onions, which have powerful antioxidants and the ability to enhance your digestive system, and this soup should be part of your fail-proof recipes to live a healthier life.
To make the bean soup, you need:
Beet Hummus
Beets are known to lower blood pressure, improve stamina, fight inflammation, protect against cancer, and are a good source of vitamin C, too. No wonder they are known as one of the healthy foods you should eat on a regular basis.
To make beet hummus, you need:
--------------------------
By Cris Puscas
Cris Puscas is a contributing writer at BookCulinaryVacations.com, the best place to book a culinary vacation. She is a hopeless romantic, equally passionate about discovering new places to explore and new foods to try.
Practice Yoga for Immunity Boost with Nancy Nielsen to complement these recipes.
Travelling regularly for work or pleasure can be extremely fun, but often isn’t particularly good on your body. Gaining weight is all too easy, sitting for long periods of time on trains or planes and being forced to make rush food decisions or generally unhealthier options along the way can mean adding a few pounds around the waist in a short amount of time.
Following a healthy diet and exercising regularly is a lot simpler when you can home cook and exercise at home or nearby, but while travelling, these luxuries are gone; eating healthy and exercising become even more of a challenge. At the very least, staying as well rested and hydrated as possible should be two priorities.
Being overly tired, hungry or both can mean overeating and lethargy, a lethal combination when it comes to health and weight gain. A basic plan of attack is all that you need. This handy infographic by De Vere Hotels gives some highly actionable tips and tactics that you can use to minimize the effects of your travel.
More Inspiration for these 8 Tips!
1. Combine Sightseeing with Fitness to Fit More In : Exercising in a new setting is really a unique lens to experience a new place with. Running in particular, is a powerful way to see a new place, while taking a yoga class in a new city is a way to get a deeper understanding of the people there and maybe make some local friends!
2. Ask the Locals Where to Eat: People are the best resources, wherever you are in the world. You'll be able to get an idea of local gems, perhaps off the main strip of a town. While the internet is also a valuable resource for reviews and menus, a strong in-person recommendation is often genuine and can lead to a delicious and healthy meal.
3. Check the Hotel Facilities: If you know fitness and staying active are a priority for your travels, make this a priority for your accomodation. It's often not much more expensive to have a hotel with a workout space and gym, and feeling your best is worth any price. This is especially good you like weights and treadmills.
4. Drink Up - Water That Is! This is important no matter where you are, but long travel journeys can lower our immune system and staying hydrated is a simple way to stay healthy, vibrant, and avoid getting sick.
5. Fail to Prepare & Prepare to Fail: Sometimes unhealthy food choices come out of urgency. If you're committed to eating well, take the time to look up several places you know provide quality food, and plan to go there. Plus, you'll have meals to look forward to at new places.
6. Remember the Snacks: Healthy snacks can help you stay feeling your best while traveling! Most of the time, you can bring them with you on the plane as well, which will not only keep you healthier, but also save you money.
7. Take your Exercise Kit with You: If you need props and tools to workout and your workout kit only takes up a tiny amount of space, bring it with you! Yoga mats and running shoes can be easy to transport, and make the difference between a healthy trip versus an unhealthy one.
8. Choose an Active Holiday: Sometimes unwinding is an excellent choice. But it can be worth it to stay active, have balance, and stay fit while enjoying a new place.
By Jay Williams
Jay is part of the community team at DeVere Hotels, responsible for engaging with their community and beyond. As well as having an obsession with all things, travel Jay is a family man, and lover of self-improvement and life hacks.
Facebook: DeVere Hotels
Enjoy these YogaDownload.com classes created for healthy travel!
Barre Flow on the Go with Geenie Celento
Yoga for Travelers by Celest Pereira