Sharing Yoga

I truly feel blessed to be able to share yoga with so many people.  Yoga should be enjoyed by everyone of all ages and all physical capabilities.

Each and every experience is a gift and teaches me so much.  I have seen first hand how yoga is valued by those in wheelchairs.  Yoga allows them movement that they never thought possible and helps to alleviate pain and stiffness that they normally feel.  It is pure enjoyment watching the smile spread across their face when, using a strap, they are able to lift their leg to a position that they have not been able to do for some time.

Watching toddlers and children experience yoga for the first time is magical.  It's almost as if you can see the wheels turning inside their minds, absorbing and taking it all in.  Then it clicks and they start doing the poses and you can see their will and concentration to do the pose the best they can.

I am amazed at how tweens and teens will come into a room, full of giggles and feelings of awkwardness.  The transformation in them by the time the class ends is incredible.  You can see they are intrigued through the questions they ask at the end and in how calmly and quietly they walk out of the room.  

Yoga is a special tool that can create amazing connections within yourself and with others, no matter what their age or level of experience may be.

Spring Cleaning Part 3

Part 3 rounds out the Spring Cleaning menu with some dinner ideas to get you back on track to healthy eating.  There are so many options for dinner.  You could do even more salad ideas or you could incorporate whole grains, beans or pastas to your dinner choices.  Quinoa is a great "grain" to try because it is a complete protein, which means it contains all of the essential amino acids our body needs.  Quinoa is not truly a grain, but is usually referred to as such.  It is best to soak quinoa prior to cooking as nature has given it a defense against wildlife to deter it from being eaten as it grows.  This natural defense can have a soap-like taste if not soaked first.  After soaking, drain the water and cook according to package directions. Quinoa is very versatile and can be made into breakfast, lunch, dinner or dessert depending on what you add to it.

For the dinner ideas I refer back to some previous posted recipes that my family loves...

Recipe 1: Quinoa, Black Bean and Tomatoes
1 Tbs. extra virgin olive oil
1 small onion (finely chopped)
2 cloves garlic (finely chopped)
Half sweet red pepper (finely chopped)
black beans (1 15oz. can drained and rinsed or 1 cup dried beans that have been soaked and cooked, that's the best choice).
1 cup quinoa (follow package directions)
1 15oz. can diced tomatoes
1-2 Tbs. chili powder (just depends on your spice preference)
salt

Before hand, cook quinoa according to package. It's best to soak quinoa first, rinse it in a mesh strainer, add fresh water and then cook accordingly. For beans, if using dried, beans should be soaked and cooked the day prior. I like doing large batches and then freezing them in smaller portions so they are readily available. In a pinch, canned beans work just as well.

In a large skillet heat oil over medium heat. Add onion, garlic and red pepper until tender (3-5 minutes). Add the diced tomatoes, cook for 3 minutes. Add the cooked black beans and chili powder. Stir everything and then add in the cooked quinoa, stir again. Salt to preference.



Recipe 2: Gluten Free Pasta with Steamed Veggies and Balsamic Sauce
1 box of gluten free pasta (we prefer Jovial, capellini style)
Assorted veggies, washed and sliced (broccoli, squash, zucchini, tomatoes, etc)
1/4 C. high quality balsamic vinegar (found at most grocery stores or specialty stores)
1/4 C. extra virgin olive oil
salt/pepper to taste

Cook pasta according to package directions.  As pasta cooks, steam all prepared veggies for about 7 minutes.  Remove pasta, drain and gently rinse, return to pan and place over low heat.  Add veggies on top, gently toss.  Add balsamic, oil, salt and pepper, toss again.  Leave on the burner just to heat through, tossing to make sure the pasta does not burn.  Remove from heat and serve.

Recipe 3: Tortilla Pizza's

1 package of tortilla's (GF or sprouted is best, try Ezekiel or Silver Hills brands found in the freezer section.  If that is not available choose a whole grain option).
Olive oil
Assorted veggies of your choice, washed
Pasta sauce or hummus
Nutritional Yeast or Vegan cheese of your choice (Follow Your Heart, shredded or Daiya)
Salt/pepper to taste

Preheat oven to 325 F.  While preheating, cut veggies and steam for about 5-7 minutes.  Remove from heat and set aside.  While veggies steam, lightly brush oil on the top side of each tortilla.  Place tortilla on a cookie sheet and in oven to slightly crisp, 1-2 minutes.  Remove from oven.  If using sauce, spread with sauce, top with veggies and a little cheese.  Tortilla can be placed back in the oven for another minute to melt cheese.  If using hummus, spread tortilla with hummus, top with veggies and a little cheese (not recommended to place back in oven if using hummus).  Salt and pepper to taste.  Using pizza cutter, cut into four slices.  Repeat process until everyone has their own personal tortilla pizza.  *You can also do this on the grill, but oil both sides of the tortilla prior to placing on the grill.

This may round out the menu portion of the series, but don't forget to pamper the outside of your body with homemade spa treatments (for some ideas, try http://vegan.sheknows.com/2011/05/24/diy-vegan-beauty-treatments/).  


Last, but not least, getting exercise is a must in getting yourself back on the healthy track.  There are so many options, not just limited to going to the gym.  Join a local group that walks a least 3 times a week or start your own group, take some yoga classes or buy some yoga videos to get started on self healing, get going on your garden, even if you live in an apartment, you can still plant items in smaller pots or window boxes, volunteer to help clean up neighborhoods or walk other people's dogs, this will not only get you exercising, but will also be good for your soul.  The options are limitless on how you can get your exercise in, just like with your meals, get creative to find new ways to exercise to avoid the "burnt out from boredom" excuse.  Most of all, have fun on your new spring cleaning adventure!

Spring Cleaning Part 2

The Spring Cleaning series continues with some lunch and additional snack ideas to make you feel better starting from the inside.  You will notice you have lasting energy instead of dragging half way through the day.    However, come night time, you should notice you are actually sleeping better.

No matter how busy you are, lunch should never be skipped because it will only lead to making poor eating choices later in the day.  If skipping meals has become routine, you are doing more harm than good and slowing your metabolism so that foods you do consume take longer to turn into energy and will be more likely to linger in places you don't want.  All day long, drink plenty of water or green tea.  Stocking up on lots of greens to make a different salad for everyday of the week will leave you satisfied and not bored with your meals.  You will also want to stock up on various veggies and beans.  For tips on using dried beans check out a previous post from 3/16 "White Bean & Tomato Soup", at the bottom I walk you through easy bean preparation.

Lunch Recipe 1:
Large bunch of organic romaine lettuce
Large handful of organic spinach


1/4 C. cooked garbanzo beans
Diced red pepper
Diced carrots
Diced cucumbers
Diced tomatoes
2 Tbsp. Homemade dressing or store bought brand of your choice (Whole Foods 365 brand has a great Organic Italian and it's only $1.99 per bottle!)

Wash all veggies, spin dry.  Assemble ingredients in large bowl and top with dressing.  Use dressing sparingly so you don't sabotage all the cleaning your doing.

Recipe 2:
Large bunch of organic arugula
Large bunch of organic spinach
1/4 C. cooked black beans
Diced green pepper
Dice onion
Diced tomatoes
1/4 C. cooked and cooled organic corn
1/4 C. salsa of your choice

Wash all veggies, spin dry.  Assemble ingredients in large bowl and top with salsa.

Recipe 3:
Large bunch of organic spring mix
Large bunch of organic spinach
1/4 C. cooked white beans
1/4 C. dried cranberries
2 Tbsp. slivered almonds
Diced red peppers
2 Tbsp. balsamic vinaigrette dressing

Wash all veggies, spin dry.  Assemble in a large bowl, top with vinaigrette.

Just as with juicing, mix up ingredients and different greens, add beets or strawberries, get creative.  It may seem like a huge bowl of food, but I assure you, as long as you don't drown it in dressing, you will still be consuming less calories and fat than before, but feeling full in the end.

More snack ideas to get you through to dinner:

Strawberry/banana smoothie
8 oz. of plain organic soy milk
1/2 C. organic frozen strawberries
2/3 of a frozen banana
1tsp. agave

Add all ingredients, in the order listed, to a high speed blender, process until all fruit is smooth.  Pour and enjoy.

Orange smoothie
8 oz. pure orange juice (if you're vegan, I suggest to skip the added calcium options as it comes from animals)
1/2 C. frozen cubed mango
1/4 C. frozen diced papaya
1 tsp. agave

Add all ingredients, in the order listed, to a high speed blender, process until smooth.

Apple with sesame seed butter
Large organic apple of your choice, cored and sliced
1-2 Tbsp. sesame seed butter (Trader Joe's has a good one)

Popcorn with coconut oil (avoid all the added butter and the store bought popcorn bags that contain some undesirable ingredients)
1 C. organic kernels
1/3 C. high heat coconut oil
Salt optional

Place a large pot with handles and a securely fitting lid over medium heat.  Allow pan to heat.  Have two thick oven mitts nearby.  Once pan is heated, add coconut oil and allow it to melt all the way.  Once melted, add popcorn, secure lid.  After about 30 seconds, with oven mitts on place thumbs on lid, hands on handles, start to gently shake the pan back and forth, side to side.  Kernels will start popping within a minute or two.  Continue shaking pan until popping starts to slow down and pan is 3/4 full of popped corn (should be about 5 minutes).  Remove from heat, wait until you no longer hear popping.  Remove lid, add salt if using, replace lid and shake.  Pour into large bowl or separate bowls.   Once cooled, you can store in a gallon size baggie to have throughout the week.

You should be feeling better already.  Keep up the great work cleaning as part three will round out the menu with dinner ideas.

Spring Cleaning Part 1

With Spring in full gear and numerous holidays still lingering on our hips, I believe the time has come for some spring cleaning.  This isn't your typical cleaning regimen.  The spring cleaning that needs done starts from the inside (of your body that is) and the results will show on the outside.

I know how easy it can be to succumb to all the wonderful holiday foods and sweats.  So, I say, go for it, indulge, enjoy and savor all the amazing foods (especially when you know they've been made with love and are cruelty free).  However, once the holiday is over, it's time to whip that body back into shape.  Pull out the trusty juicer, food processor and high-speed blender, your body will thank you in the end.

First up, stock up on all the necessities such as; non-dairy milks of your choice (regular or unsweetened would be best), pure orange juice, fresh fruits and veggies (check out the EWG's list for the dirty dozen and clean 15 to see what you should buy organic or not), almond butter, agave, pure maple syrup, soy or coconut yogurt (plain or vanilla should work for most recipes, but if you must have other flavors then go right ahead) and lots of ice.  Check out your local warehouse stores like Costco's or Sam's Club to stock up on some items (almond butter, granola, oranges, bananas, agave, etc), 9 times out of 10 it will be cheaper than the smaller chain stores.

Every morning should start with a healthy all veggie and/or fruit juice made from your juicer.  Wait at least 30 minutes after drinking your juice before eating any other foods, especially starches.  Here are some recipes that should jump start your days...

Recipe 1
2-3 large navel oranges (or 7-8 clementines) peeled and halved to fit through juicer
3-4 large organic carrots

Place one orange through juicer followed by all the carrots, help to flush out all the carrot juice by sending the last of the oranges through the juicer.  Add some ice, stir and enjoy.

Recipe 2
2-3 large organic apples (I prefer gala for juicing) cored and halved to fit through juicer
1 large bunch of organic greens (spinach, kale, collard greens, romaine lettuce) rinsed

Place one apple through juicer followed by all the greens (you may have to break the greens into smaller chunks so it doesn't jam the juicer) help flush all the green goodness out by juicing the remaining apples.   Add some ice and stir.

Recipe 3
2 small Meyer lemons, peeled
1 medium beet, rinsed and halved to fit through juicer
1 large bunch of organic greens of your choice, rinsed

Send all greens through juicer (again,  you may have to break them up) followed by the beets and all the lemons. This will be a tart drink so if you really don't like lemons, I suggest you use something else (pineapple or grapefruit).  Add some ice and stir.

Play around with the ingredients to create your own recipes.  The more you juice, you'll find the less you'll need to sweeten it with fruits and the more greens or other veggies you'll want to be adding.

Some suggestions if you are still hungry 30 minutes after juicing:

• 6 oz. non-dairy yogurt with 1 Tbsp. of granola (Nature's Path makes some pretty darn good ones) and a big bowl of your choice of fruits.  

or

• 1/4 C. organic oats with 1/2 C. water, top with your choice non-dairy milk, cinnamon, chia seeds, 1 tsp agave and/or 2 Tbsp. walnuts. 

or

• 2 slices of sprouted bread (Ezekiel brand is found in most stores, usually in the freezer section or if you live near a Trader Joe's, they have a really good flour-less sprouted bread).  Top the bread with some Earth Balance coconut butter spread and brew a cup of green tea.  

To help stave off over eating, you should have a small snack between breakfast and lunch and do the same for the time between lunch and dinner.  

Snack suggestions between meals:

• 1 banana peeled and sliced down the center.  Top with 1 Tbsp. almond butter, 2 Tbsp. granola (Nature's Path Peanut Butter Granola is amazing) and drizzle 1 tsp. agave down the center. 

or

• 1 raw chocolate energy bar (2 C. raw, unsalted cashews, 2 C. pitted dates, 1/2 C. non-dairy semi-sweet chocolate chips.  Place cashews in food processor and process into a powder, add dates and chips and process until a sticky mass forms.  Press mixture into 8x11 pan, refrigerate for at least 30 minutes and cut into 12 bars).  

or

• Large bowl of fresh fruit.  

Stay tuned for Part 2 of the Spring Cleaning series which will focus on lunch and dinner options, but get started tomorrow on cleaning up your morning routine, you'll be surprised by the energy you still have come mid-day.  

Summer Inspired Meal

With the weather being so nice, we were craving a summer time meal and picnic.  For the burgers, we took the easy way out and used Boca vegan burgers.  We did add some oil to both sides (helps to keep it from sticking to the grill) and some spices.  Grill them for about 3 minutes and they're done.  Top with any toppings you like (lettuce, tomato, ketchup, vegan mayo, mustard, avocado, etc).  For the coleslaw, I like to use the recipe from 1000 Vegan Recipes. It has that creamy/tangy taste we all grew up on.  The baked beans are pinto and again, if you're in a rush, you can cheat and buy Bush's Vegetarian Baked Beans and spice them up with some mustard, pure maple syrup and coconut sugar.  Steaming fresh or frozen green beans cannot be beat.  After they're steamed, add a little extra virgin olive oil and salt and they're good to go.  To top it all off, end with some sweet watermelon.  Of course, it just wouldn't be a summer meal unless you do it picnic style.  Even if you're indoors, throw a blanket on the floor and gather together for some family time.