Quality over quantity wins every time, on the yoga mat and off. We’ve all got busy schedules and some days it can be a challenge to fit in the satisfying yoga practice your body, mind, and heart craves. The great news is that with the proper focus, intensity, and desire you can garner all the benefits of a full-length yoga class in half the time. Squeeze in a twenty-minute practice by setting your alarm earlier or staying up later!
Consistency is the most important component of maintaining a life-long yoga practice. And by consistency, we mean practicing several times a week or daily if your schedule allows. Some days, you may have time for a full-length practice with pranayama and meditation and other days, you’ve only got twenty minutes to spare. As long as you are stepping onto your mat and committing to be fully present in your body and your breath, you’re doing great. If you can up the intensity for the shorter practices, even better.
Why is it so important to commit to a regular practice instead of being a “weekend warrior?” With at least three to four days on the mat, no matter the length of practice, you’ll:
*Build stronger muscles, bones, and joints: Yoga is excellent at developing toned muscles, keeping your bones strong so you can continue all the activities you love for as many years as you want, and enhancing mobility and stability in your knees, hips, shoulders, and other joints.
*Sustain mental focus and concentration for longer periods of time: When you’re absorbed in the present moment on the mat, you don’t have time to stress or worry about anything else. Your mind is free to rid itself of distractions and settle into a calm clarity. A quieter mind also helps you have more quality sleep, which is vital to overall well-being.
*Enhance your mood: A vigorous yoga practice releases endorphins, which gives you a sense of joy and happiness. Yoga’s impact on the hormonal system balances moods and emotions and decreases stress and anxiety. Who doesn’t want to feel happier?
Check out this week's classes, which are short and sweet and designed to benefit you like a full-length practice. Enjoy!
Mark Morford - Deep 30 Volume. I
Pradeep Teotia - Short, Sweet, & Sweaty Power Flow
Kyle Weiger - Arm Balancing Workshop 5: Forearm Stand
Keith Allen - 20-Minute Yoga Fix
I just got back from a holiday in Jamaica (a fabulous place, definitely go!), and brought a few ripe mangoes with me. So today's breakfast was again my buckwheat muesli, served with fresh ripe mango, Greek yogurt, and some pomegranate seeds. So, so good!
Muesli is usually made with oats, but my favorite version does not contain any oats. And buckwheat, at least in Estonia, where I live, is usually considered a savory food. But still, this mildly sweet and crunchy raw buckwheat muesli has been a favorite of mine for a long time now. I got the idea many years ago in India where I did my yoga teacher training and they served similar muesli with loads of fruits. It was delicious, so I felt the need to recreate the recipe and have been baking a tray every few months ever since. Sometimes I substitute the nuts and seeds, sometimes I don’t use raisins but dried apricot instead. It is a good recipe to use up all the odd ends of nuts and seeds that you have laying around in the bottom of your cupboard somewhere (we all have these, right?).
Raw Buckwheat Muesli Bowl
Cooking time: 45 minutes (+ soaking time)
Makes: 15-20 breakfasts
Ingredients:
1 cup raw buckwheat ½ cup pumpkin or sunflower seeds ½ cup sesame seeds ½ cup nuts of your choice (I like pecans and cashews) ½ cups raisins 2 tbsp coconut oil 4 tbsp agave syrup A sprinkle of salt
To serve, any fruits or berries are nice. I love it with fresh watermelon and strawberries.
Greek yogurt is nice for creaminess or coconut milk to keep it completely vegan.
Instructions:
1. Place the buckwheat, nuts, and seeds in cold water and soak them in the fridge overnight.
2. Preheat the oven to 300 and rinse and dry the buckwheat mixture as well as possible.
3. Mix in the rest of the ingredients and lay in a thin layer on a baking tray.
4. Bake for about 40-45 minutes mixing a few times.
5. Let cool completely and store in an airtight container.
6. Serve with fruits, berries yogurt, or anything else you fancy.
By Kadri Raig
Kadri is a food blogger and yoga teacher from Estonia. She loves to spend time in the kitchen, but most of her recipes are simple and don’t take more than 20 minutes of active cooking time. She thinks that everybody can find time to cook healthy food at home, it is just a question of planning. "I work in an office full time, teach yoga 7-8 hours a week and write a blog. So if I manage to cook most of my meals, then so do you!" Connect with Kadri and enjoy many more of her delicious healthy recipes on her website here: www.kahvliga.ee.
Home workouts of all kinds grew in popularity during the pandemic and continue to be a great alternative to going to a gym or yoga class at a studio. While not everyone has the resources to build a home gym, yoga is a highly accessible form of exercise that anyone can implement — no matter your age, gender, or body type. In fact, doing yoga at home can be just as effective as going to a studio for your practice and in some ways even better than going to a public class!
Here are five reasons why yoga is ideal perfect at home and some tips to help you reap these benefits as you practice at home.
Practice with little to no financial investment
One of the biggest barriers to regular yoga classes at a studio is often the cost. Gyms typically require monthly payments on top of annual fees and sign-up costs. Fitness studios frequently charge per class. Buying traditional workout equipment for your home can cost hundreds, which can make it unattainable, even if it saves you in the long run. However, when you choose yoga as an at-home workout, all you really need is a yoga mat to get started with your exercise routine.
You don’t have to figure out your yoga routine alone either. To get the most out of your yoga practice, you can sign up for Yoga Download’s free online yoga classes and free live streams. It’s a simple, effective way to get professional help without recruiting a costly personal trainer or personally researching pose after pose.
You can be active with minimal space
When you purchase weights, treadmills, and other traditional workout equipment, you’ll end up wasting a lot of space just to do one type of exercise. Yoga, on the other hand, can offer the benefits of both aerobic and anaerobic all on one mat.
While some yogis prefer to create a dedicated yoga space, complete with props like candles or altars that get you in the mindfulness mood, it’s not 100% necessary. You can do yoga right in your living room, in your backyard, or wherever you have space.
If you live in a small studio or apartment and are still struggling to find room to safely practice yoga, consider decluttering your space to ensure you can exercise at home. For example, you can get furniture with built-in storage to maximize your space. Decluttering can also help you stay focused and present during your yoga routine.
Offsets the negative effects of remote work and working from home
As more and more people take on remote careers, finding at-home workouts that can easily be done during short breaks is becoming increasingly important. With yoga, you can make the most of your 15- to 30-minute breaks and return to your tasks feeling more energetic and refreshed. The transition from your desk to your yoga mat can be incredibly simple, too.
Yoga can also help you mitigate the health risks that come with remote work. Sitting at a desk for long periods can cause hip misalignment, poor circulation, tension headaches, and more. When you implement the right poses, you can get stretching and moving instead of staying still, all while stepping away from the blue light of your computer screen.
Personalize your practice to suit your needs
Yoga truly is a type of exercise that’s made for everyone. No matter your fitness goals or your experience level, you can find a category of yoga that works for you — and there are a lot of options to choose from.
For example, if you want to build muscles through your at-home workout, you can take up power yoga, which is an incredibly effective bodyweight exercise. Plus, since power yoga routines are highly customizable, you can focus on enhancing your muscle tone in specific areas or do full-body workouts.
Alternatively, if you want an exercise that encourages movement and mindfulness, you can practice hatha yoga, which emphasizes breathing and is much more slow-paced. Hatha yoga can also help you challenge your flexibility from any starting point. You can get started even if you’re a total beginner at fitness.
You can get your family involved
Exercises like lifting aren’t family-friendly activities, and most home workout equipment is designed for people to exercise solo. However, yoga allows you to involve your spouse, kids, and anyone else in your household. It’s a fun way to bond and practice teamwork with your family.
With your family, you can practice assisted poses that require everyone’s participation. Consider doing the twin tree pose with your partner and take on more advanced positions — like the double plank, which involves one person balancing on top of the other — as you succeed. You can also play virtual yoga classes on your living room TV and invite your household to join in.
There’s no reason you can’t involve your pets either. “Doga” is a growing trend that involves lifting small dogs or stretching alongside your pet in an effort to bond with them during your exercise routine. Have fun and see where at-home yoga (or doga) takes you!
By Katie Brenneman
Practice yoga at home online, no matter how busy you are!
“If you want to change you have to be willing to be uncomfortable.”
Are you ready to push through your personal boundaries and use your yoga practice to expand and evolve physically, emotionally, and mentally? On the yoga mat and off, we tend to slip into comfortable patterns. Consistency is something to strive for, but it can be a slippery slope and if we aren’t paying attention we can end up in a rut. Here’s how yoga can help you continue to evolve:
Yoga for Physical Growth: On the most obvious level, a well-rounded yoga practice will help you develop stronger muscles, a more supple spine, and improve joint mobility. Yoga improves your posture so you’re literally standing taller. If you’re always doing the same yoga class or same series of asanas, you may not be continuing to progress. This week, step out of your customary routine and try something new and see how that impacts you physically––you might be surprised!
Yoga for Emotional Evolution: We store emotions, especially past trauma and stress, in our bodies. When we practice yoga and meditation, these feelings rise to the surface and sometimes surprise us when we burst into tears or have flashbacks to emotions we may have buried in “the vault.” We’ve all had difficult times we tuck away and promise we’ll deal with later, but never do. Those emotions remain stored in our tissues unless we work to release them.
If you’ve spent five minutes per hip in Sleeping Swan (Half-pigeon) during a Yin class, you’re probably nodding your head right now. After a while, if you’re merely repeating the same practices, you may no longer be accessing those deeper emotions and continuing to evolve. Try one of this week’s new classes, one that is out of your comfort zone, and see if it reignites your emotional growth.
Yoga for Mental Expansion: According to the Yoga Sutras, yoga is a path toward developing a higher level of consciousness by creating a calm, clear mind. This yogic journey isn’t an easy one and it takes willpower and discipline to learn to filter out distractions and focus on what truly matters to us. What the expansion looks like is up to you but it’s important to get uncomfortable––meditate for longer, try a sound healing or chanting mantras, work on asanas that scare you (safely, of course). In other words, do something that you think you can’t do––you may surprise yourself and boost your confidence when you do.
Change doesn’t have to be dramatic to be impactful. Small tweaks can have as much influence as intense moves in creating a shift in your body, heart, and mind. This week’s classes are designed to give you an avenue into something new and exciting. Check them out!
Ben Davis - Fitness 'n' Yoga: Evolving Flow
Dana Smith - Shifting Paradigms
Truth to be told - this is not an authentic Spanish paella but as I saw somebody cooking paella in a movie, I felt I needed to give it a go myself and sooner rather than later, so there was no time for shopping and I needed it right this moment! I somehow always manage to have at least 3 different types of rice, so this was covered. I used risotto rice as this seemed the closest to Spanish rice, but feel free to use Spanish rice as this is used in the original. I also happened to have a classic risotto spice saffron available (even two jars, both unopened) and some frozen seafood too, so an hour after I was done with the movie I, already had a plate full of this delicious treat in front of me. And delicious it is!
Classically paella is cooked on a paella pan, which I didn’t have, so I just used a normal frying pan, so no need to panic if you don’t have the right pan – if you don’t plan on becoming a professional paella chef, the normal pan will do just fine.
One thing to remember when cooking paella – after adding the broth to the pan, try not to mix this at all. This is a huge challenge for me as I am very used to cooking risotto where mixing is everything. And another thing – the pan only needs to be covered at the very end to steam the seafood through. For the rest of the cooking time, the pan is uncovered. With the pan uncovered and not mixing the paella, you will get a nice crispy bottom layer of rice called soccarat, which is just amazing.
Also, many people also like to add chorizo or chicken to the paella, rabbit is also a classical ingredient, but just seafood is delicious in my opinion. Peas and beans would be a good option too, making this a 100% plant-based dish. So you do what you like, just make sure to use good rice, loads of onions, tomatoes and peppers, paprika powder, and saffron, and the rest is up to you!
Simple Seafood Paella
Cooking time: 30 minutes
Serves: 2-3
1. If using frozen seafood, take them out of the fridge to let them thaw slowly if possible. If you are rushed, place the seafood in cold water to speed up the process.
2. Place the saffron threads in a small cup with a couple of tablespoons of warm water to infuse.
3. Chop the onion, capsicum, tomatoes, and celery, place them in the frying pan with the oil, and a sprinkle of salt, and let them sweat for around 10 minutes until they are soft.
4. Add in the rice, spices, and broth, give it a quick stir, and taste. Add salt or more spices now, if you feel like it.
5. Leave the pan uncovered to simmer for 15-16 minutes. By this time, almost all the broth should be absorbed. Have a quick taste to make sure that the rice is almost tender.
6. Without disturbing the rice too much (you do not want to touch the bottom) snuggle the seafood pieces on top of the rice, then cover with a lid and leave to cook in medium-high heat for 5 more minutes.
7. Serve with lemon wedges and parsley.
Dirga pranayama is a technique that increases focus and calms your mind. It's simple to do, and even those without any prior yoga experience can enjoy this rejuvenating practice. Here is how to do a three-part breath and the benefits of this practice. Even a few minutes can make a difference in your day.
How to do Dirga pranayama:
Take the first third of your inhalation into your lower lungs and upper belly, and pause briefly. Then breathe the second third of your inhale into your middle lungs and back, and pause again briefly. Then breathe the final part of your inhale, into the upper portion of your lungs and collarbones, and pause again.
On the exhale, release gradually from the upper lungs, middle lungs, and lower lungs.
Repeat this simple pattern again for several rounds for up to five minutes.
Benefits of Dirga pranayama:
Helps overall respiratory health.
Calms down the body and mind.
Improves concentration and focus.
Bolsters the lungs and serves as a foundation for many other pranayama practices.
The practice of Dirga pranayama is helpful for better skin and hair quality and also beneficial for better sleep.
Helps reduce hypertension and high blood pressure by relaxing blood vessels.
Enhances detoxification of the body.
Helps balance hormone health.
Improves the energy levels in the body.
Improves digestion.
Take many pranayama classes online here!
Distraction and activity are easy. Focus and stillness are a challenge but calming your mind and tapping into your inner silence is worth the work. Yoga is one of the most powerful tools to quiet your mind––the ultimate achievement of a dedicated practice.
The Yoga Sutras of Patanjali, considered the seminal text in yoga, provides a practical path to attain a calm, quiet mind. It all begins with Yoga Sutra 1.2: Chitta Vritti Nirodaha: Yoga is the ability to direct the mind without distraction or interruption. When you can achieve sustained attention, you are fully present and truly at the height of your personal power and light. Sounds fantastic, right?
But when your brain resembles a windowless room with a troop of wild monkeys bouncing off the walls, getting quiet can feel unattainable. But with commitment, patience, and discipline, you can tame that troop of wild monkeys. Yoga isn’t an easy path, but it can be simple if you allow it.
This week’s classes have been specifically selected to help you drown out the external disruptions and tap into your inner silence. If you’ve been feeling that your daily thoughts are repetitive and you’re unable to switch them off, these practices can help you. Or if life has felt more challenging than usual these days, a yoga practice themed around silence can help you center and clear your mind.
The way we breathe changes the way we feel. Pranayama techniques can heat you, energize you, and calm you. Even five minutes of dedicated breathwork will enable you to tune inward, breath-by-breath. The combination of specific asanas (physical postures), dedicated pranayama, and meditation will help you delve into your inner silence and give your mind a rest.
Check out the various techniques in this week’s classes and see how still you can get! Enjoy!
Channing Grivas - Embrace Your Inner Calm
Ali Duncan - Coherent Breath
We’ve been obsessed with collard wraps lately! If you’re new to eating the Conscious Cleanse way, figuring out what to eat instead of a sandwich, hamburger bun or tortilla might have you stumped, not to mention tired of eating plain old salads.
Say hello to your new friend, the collard green.
If you’ve spent any time in the South, you know collard greens well. But unlike the bacon- and butter-slathered Southern classic, these collards are a fresher take: straight from the garden and bursting with good for you minerals like calcium and vitamins A, K and folate.
Collard greens are an excellent source of fiber and plant protein. And they’re part of the cruciferous family of veggies (same as kale) which are notorious for their anticancer powers.
The world of collard wraps is full of endless possibilities. Top it off with a variety of your favorite veggies, roll and you’ve got the perfect on-the-go meal!
Now it’s your turn. Are you trying to cut back on gluten products but just aren’t sure of the alternatives? Give the collard wrap a chance and let us know what you think of it in the comment section below.
With love and collard greens,
The Conscious Cleanse Team
Cilantro Lime Cauliflower “Rice” Collard Wraps
Yields 4 wraps
2 cups cauliflower “rice” (about 1/2 head of cauliflower) 1/4 tsp sea salt 1/2 cup fresh cilantro 2 tbsp fresh lime juice (juice of 1 lime) 1 tbsp olive oil 1 garlic clove 4 medium-sized collard leaves 1/2 cup purple cabbage, shredded 1 carrot, julienned 1/2 avocado, sliced Handful of sprouts
Directions:
In a food processor fitted with an ‘S’ blade, pulse 1/2 head of cauliflower florets and sea salt until it makes a rice-like consistency. In a high-speed blender, combine cilantro, lime juice, olive oil, garlic and 2 tablespoons of water until smooth. Pour over cauliflower “rice” and stir to mix well. Let cauliflower “rice” marinate in the fridge while you prep the other veggies.
To prepare the collard leaf, lay each leaf flat, face down so that the spine of the collard stem is most prominent. Shave off the thick part of the stem carefully so as to not cut all the way through the leaf.
To prepare the wrap, flip the collard leaf over so that the side you cut is face down. To assemble the filling, start with about a 1/4 of cauliflower rice spreading it vertically on the right-hand side of the leaf. Layer cabbage, carrots, a few avocado slices and sprouts vertically on top of rice. Fold the top and bottom flaps of the collard leaf toward the center and then roll the collard leaf starting with the side that the filling is on. Slice on the diagonal and voila! You have your wrap.
*Variation: Feel free to top with your favorite lean, organic protein of choice. Since the “rice” is veggie-based, you don’t have to worry about a bad food combination.
Jo Schaalman and Jules Peláez are co-authors of the book The Conscious Cleanse: Lose Weight, Heal Your Body and Transform Your Life in 14 Days, a best-selling, step-by-step guide to help you live your most vibrant life. Together they’ve led thousands of people through their online supported cleanse through their accessible and light-hearted approach. They’ve been dubbed “the real deal” by founder and chief creative director Bobbi Brown, of Bobbi Brown Cosmetics, beauty editor of the TODAY show.
Practice yoga for greater vitality and health now, featuring Jo of the Conscious Cleanse!
Hot yoga isn’t necessarily new, but it’s increased in popularity over the last few years for a variety of reasons. It increases the intensity of traditional yoga by using a heated room that can range from 90-108 degrees.
Some of the biggest benefits of hot yoga include reduced stress, greater calorie burn, and improved flexibility. People try out these classes for different reasons and can experience various perks. However, one thing almost everyone experiences is sweat.
A lot of it.
You can lose up to two liters of sweat in a single hot yoga session. Not only does that purge your body of a lot of water, but a lot of essential nutrients, including sodium, iron, potassium, and magnesium.
Because of this, hot yoga enthusiasts can be prone to dehydration, leading to potential health risks.
Whether you’re getting into hot yoga for the first time or you attend sessions every week, staying properly hydrated is crucial to your health and well-being. So, how can you make sure you’re replenishing your body with what it needs after a sweaty session?
Go Beyond Water
Drinking plenty of water before, during, and after a hot yoga session is important. If that’s all you have available, it’s absolutely fine and will keep you from getting dehydrated. However, because you can lose so many essential nutrients during a hot yoga session, you should first ensure that you’re drinking high-quality water. Poor-quality water can contain heavy metals and minerals that could be damaging to your health and make you feel worse. Choose filtered water or bottled water from a brand you trust.
You can also add things to your water to provide an extra “boost.” Adding electrolytes, for example, will make it easier for your body to transport nutrients and will balance your pH levels faster, making you feel more hydrated without having to drink so much.
Adding electrolyte powder is a great way to ensure you’re giving your body what it needs. You can also purchase sports drinks with electrolytes, but be sure to read the labels. Many of them contain large amounts of sugar, which can offset the benefits of your workout.
Refuel Properly
No matter how you feel after a hot yoga session, it’s vital to hydrate as much as possible before you continue with your day. While carrying a water bottle around with you is great, it’s also easy to get distracted and “ignore” the fact that you should be drinking at least 20 ounces to replace what you lost in class.
To make it easier to refuel and replenish your body, consider “eating” your water. There are plenty of foods that help you stay hydrated, including
Any of these options make great post-workout snacks. They’ll boost your hydration level and give you the added benefit of additional vitamins, minerals, and carbohydrates your body lost through sweat.
It’s often easier to remember to eat something after working out than it is to sip on water all day. So, whether you’re going home after hot yoga or heading to work, most of the options listed here are easy to eat on the go or pack up for later.
Know the Signs of Dehydration
Sometimes, despite your best efforts, you might push yourself too far and not rehydrate properly enough. One of the best things you can do to keep yourself safe is to understand some of the common signs of dehydration. They include
Some people may be more susceptible to health issues if they’re dehydrated, including seniors. Older individuals need to be especially aware of dehydration signs before, during, and after a hot yoga session. Things like weakness and confusion can be clear signs, but lasting dehydration can lead to kidney and bladder problems, as well as cardiovascular issues in seniors. If you’re retirement age and taking hot yoga classes, make hydration your top priority.
There’s an old saying that suggests if you feel thirsty, you’re already dehydrated. Don’t wait until you can’t live without a drink to reach for your water bottle. Hot yoga isn’t always easy, and it’s meant to be a challenge. However, yoga is meant to help with balance and restoration. Don’t hold back on taking a drink or two during your sessions to keep yourself healthy and focused.
Even on days when you don’t do hot yoga, you should have hydration in mind. It can take a while for your body to fully recover. So, choose a lifestyle that focuses heavily on drinking plenty of water (and other fluids), and eating foods with high water content every day.
When you keep yourself hydrated, you can enjoy all of the wonderful benefits hot yoga has to offer while you sweat away your stress and improve your health.
Try practicing hot yoga from the comfort of your own home. You can make this possible with a heater, or outside on a hot day!
Class Hot Yoga Series with Cicily Carter
Who is ready to release their personal power and feel stronger physically and more self-assured? By focusing on our power center, by building a strong core and spine, we naturally increase our confidence levels and live our lives from a positive perspective, no matter external circumstances.
This week, we’ve got the popular Nothing But Core series with instructor Claire Petretti Marti, which will give you six quick and varied programs to have you feeling your best.
Here are 3 reasons why you want to regularly focus on your core.
Self-confidence: Our power center houses the Manipura or Navel Chakra and is the seat of our ego, inner fire, and willpower. The Manipura Chakra is the third of seven main chakras or energy centers in your subtle body. Visualize a beautiful golden whirling ball of light right in your belly. Here resides Tapas––your fiery self-discipline that enables you to be your most positive manifestation of your true self.
Part of being a self-assured person is trusting your gut instincts. Balancing your Manipura Chakra will remind you that your inner guidance is truth. If you feel insecure in your thoughts and abilities, work on building strong abdominals and back because the physical strength will also bolster your inner strength.
Strong Abdominals equals a Healthy Spine: Sure, having a toned stomach will help you walk tall and feel confident in a bathing suit, but the superficial visual benefits merely scratch the surface. A balanced core workout will target all the muscles of the trunk, including the abdominals, the back, and the glutes. By creating a girdle of muscle, you protect your spine. Often, lower back pain originates from weak abdominals and one of the major recommendations on both the medical and holistic side is to build strong abdominals to prevent further pain and injury.
Enhance Digestion: Focusing on core work will help maintain healthy digestion. Our solar plexus houses our digestive system and it’s vital to stimulate and massage the internal organs to avoid feeling lethargic and weighed down. In the Heart of Yoga, T.K.V. Desikachar says in order to operate at our optimum levels we need to burn up “the rubbish.” Seventy-five percent of our immune system is located in the gut and by keeping your digestion flowing, you are boosting your natural disease-fighting abilities.
Check out this newly curated program and fire up your Manipura Chakra! You’ll feel more confident, energized, and strong, inside and out.
Do you love lasagna, but can’t stomach grains? Or maybe you’re just trying to avoid the heavy, tired crash that comes with heavy comfort foods? Then our paleo Turkey and Kale Veggie Lasagna is perfect for you!
This recipe was inspired by our vegan Zucchini Lasagna with Ricotta Cheese from the Conscious Cleanse Cookbook — but this Turkey and Kale Veggie Lasagna is baked and uses meat (turkey and pork) and nightshades.
It’s not cleanse-friendly, but it’s still an incredible up-level from your typical gluten-filled option.
What sets this lasagna apart? We use caramelized yellow squash for the “noodles” and our creamy cashew ricotta for dairy-free cheese.
This is an easy one-dish, family-friendly recipe that everyone will enjoy. Jo meal preps the dish on Sunday, so she has 2 ready to eat dinners when things get hectic during the week.
When Jo was recipe testing this meal, she actually liked the lasagna better on the 2nd and 3rd day! And so did her kiddos.
Our Veggie Lasagna is just that good! You won’t miss the real thing. We promise :)
With zesty lasagna love,
Turkey, Kale, & Veggie Lasagna
Yield: 4-6 servings
4 medium yellow squash 1 batch No-Mato sauce (LINK) (or tomato sauce if you’re not cleansing) 1 medium yellow onion, diced 1 red bell pepper, diced 2 bunches lacinato kale, roughly chopped 4 garlic cloves, minced 1 lb ground turkey 1 lb mild Italian sausage 1 tsp pepper flakes
For the Cashew Ricotta:
2 cups raw cashews, soaked 1 hour 2 tbsp pine nuts ¼ cup basil, roughly chopped 1 ½ tbsp nutritional yeast Juice of ½ lemon 1 tsp salt ⅓ cup water
Preheat oven to 400ºF. Cut ends off of yellow squash and slice pieces lengthwise, about ¼ of an inch thick. Place slices on a sheet pan with parchment paper and drizzle with olive oil. Roast for 20-30 minutes, until browning and starting to caramelize.
To make the sauce, sauté the onion in olive oil until translucent, about 3-5 minutes. Add in red pepper and garlic and sauté for another 5 minutes. Add in the kale, and cook for about 5 more minutes, until the kale has wilted. Meanwhile, in another pan, cook the turkey and sausage together until browned and fully cooked. Combine the meat and vegetable mixtures, and then add in the No-Mato Sauce and pepper flakes.
To make the cashew ricotta, drain the cashews and place them in a food processor. Pulse until the nuts look like meal. Add in the remainder of the ingredients and blend until smooth, adding more water if necessary.
To build the lasagna, start with an 8×8 or 9×9 square pan. In the bottom of the pan, put about 1½ cups of the meat sauce. Place a layer of squash on top. Spread about ½ cup of the ricotta on the squash. Repeat those three layers. Add one more layer of meat sauce, then a layer of squash. Top with remaining meat sauce and dollop with remaining ricotta.
Bake for 20-25 minutes and enjoy!
If you liked this recipe, we invite you to join our online community! When you join, you’ll receive regular new recipes and healthy lifestyle tips. As a welcome gift, we’ll send you our FREE Taste of the Conscious Cleanse Ecookbook!
Welcome! We’re so glad you’re here.
Humans are designed to be connected with nature. Even in our modern world, we are still synced to the natural world. If you’re feeling burnt out, tired, or unhappy, reconnecting with nature can help to bring you a sense of calm and refresh yourself. There are a few things that we can do to feel connected with nature, and pause, refresh and notice the world around us.
Bring the Outdoors Inside
If you can’t get outside, it’s easy to stay in touch with nature by creating a mini-ecosystem. Buying plants for your home or balcony is an easy way to bring nature inside, or you can even create a mini terrarium or vertical gardens. Perhaps you can even enroll in a community garden. Spending a little time each day tending to your plants, and watching them grow can help to bring a sense of happiness to you. Starting small is a great way to ease yourself into the plant world, so try things like herbs or lower-maintenance plants. Indoor gardening is one of the best ways to reconnect with nature.
Take a Walk
Getting outdoors is a great way to break up your day and escape from the stresses of everyday life. Spending the day with technology and devices can make your day sedentary. Our time spent outdoors has taken a hit in recent years. Going out for a walk or a jog can help to give us a change of scenery, and fresh air can help clear our minds. Also, this is a great way to include physical activity as well as noticing aspects of nature like plants, birds, and wildlife.
Try a Seasonal Diet
A seasonal diet is a great way to reconnect with nature. In the modern world, everything can be available all year round, and while there are upsides to this, it has also led us to lose connection with nature and the local environment. A seasonal diet has lots of health benefits because produce is freshly harvested. The body's nutrient demands can vary with the changing seasons. Try visiting your local farmers' market and picking up fresh fruits and vegetables in season.
Walking Barefoot
One of the best ways to stay grounded and connect with nature is to touch the earth. This can create contact with the earth’s surface electrons and it also has multiple physical and physiological benefits such as improved sleep, reduced pain, and increased immunity. Spending a few minutes in the morning walking barefoot in the grass, breathing in the fresh air, feeling the sun on your skin. Even better, if you have access to a beach, you can walk and feel the sand underneath your feet to rejuvenate yourself. This connection with nature can help to make you feel grounded.
Spend Time with Animals
Another way to connect with nature is to take an interest in other living creatures. Animals and birds are a great way to stay grounded by spending time with them. Quality time with pets is proven to have great health benefits and can teach us to be better beings. There are a lot of ways to get reacquainted with nature, such as walking your dog or even spending time at a local animal shelter or farm. You can even foster an animal, for example.
Go Camping
If you’re able to, spending a night or two outside can be a great way to enjoy time in nature. Take a break from technology and try an outdoor activity like rock climbing, glamping, fishing, or even canoeing. Most camping sites can offer hike trails and maps too. If you can’t get away, even pitching up a tent outside can be a great way to get out of your routine. Do camping activities in your back garden like stringing up a hammock or star gazing. This is a great way to get out in nature and get away from screens.
This earth day, try and do one of the above to help you to pull away from the modern digital age and back to your natural instincts. It’s never too late to reconnect with nature and find your roots.
By Amy Cavill
Happy Earth Day 2022! On April 22nd, the fifty-second Earth Day, join us to commemorate this year’s Earth Day theme of Invest in Our Planet. Yoga practice, comprised of the earth’s elements of earth, air, fire, water, and ether, naturally honors our planet and is embodied in the yogic concept of Ahimsa or non-harming. To celebrate, YogaDownload is offering our biggest sale of the year so you can maintain a consistent yoga practice and feel connected to the earth beneath us.
Sometimes we can get caught up in the day-to-day and forget to express gratitude for the planet that sustains us with air, water, food and all that nourishes us. We’ve got a few suggestions for you to try this Earth Day to honor this universal worldwide celebration.
1. Practice yoga outside. Instead of practicing indoors, grab your yoga mat and practice on the grass or the dirt with the sun shining down on your skin, the earth supporting you, and the fresh air refueling you with each and every breath. The more connected you feel to the world around you, the more each action you take can help preserve it. Hint: try one of our earth-themed classes releasing this week.
2. If the distance allows it, ride your bike or walk to work. If not, carpool or hop on the train or the bus to help minimize pollution. Each mindful act we take as individuals to implement change benefits our communities.
3. Small actions add up. Here are some suggestions to try:
If we all focus on making changes together, our contributions add up and help preserve a healthy planet. When we practice yoga, we’re renewing our own spirits and creating more peace and well-being within ourselves. If we’re all feeling healthier, our world will benefit from our positive energy. Check out this week’s classes, each with a specific theme dedicated to Mother Earth. Happy Earth Day 2022 from YogaDownload.
Elise Fabricant - Mindful Movement 2 (Free Class)
Denelle Numis - Earth Yoga
Katie Silox - Earth Grounding Tantric Flow
Here is a simple recipe for you that so far everybody who has tried it loves. The middle eastern recipe called tabbouleh is based on a load of fresh herbs (really, make sure you use a lot of herbs) and bulgur. Bulgur is wheat that is crushed and pre-cooked, then dried again, so there is no need to boil the bulgur before adding this to the salad – the moisture from tomatoes, oil, and lemon juice soaks right into the grains making them softer and even more flavorful. Of course, if you don’t have 40 minutes to wait until the bulgur slowly absorbs the liquid you can also quickly boil it for 5 minutes, but I really do not recommend this.
The salad itself is already quite filling in my opinion, but I recently hosted a dinner party where a vegan main was needed, and so I felt the need to add another element. Eggplant with zaatar seemed appropriate in my head, and luckily it translated well into the real dish too. While roasting eggplant, please make sure you leave it in the oven for long enough, as this is probably the only vegetable that tastes a lot better when overcooked and just terrible when undercooked.
The recipe is also a good thing to meal prep as it is really good at least for 5 days and the eggplant tastes good also if cold or at room temperature.
Tabbouleh with Zaatar Roasted Eggplant
Cooking time: 1 hour (most of it waiting time)
Serves: 4
1 ½ cup of bulgur
3 ripe tomatoes (using different colors is always fun)
1 long cucumber
1 medium red onion
A huge bunch of flatleaf parsley (at least 2 ½ ounces)
A huge bunch of mint (at least 2 ounces)
½ cup olive oil
1/3 cup lemon juice
Salt and pepper, to taste
For the eggplant:
1 large eggplant
2 tbsp olive oil
1 tbsp lemon juice
1 tbsp zaatar
½ tsp salt
Chop the tomatoes, cucumbers, and onion into small cubes and mix them all with bulgur (there is no need to cook the bulgur). Make sure to drizzle in all the juices from the vegetables as these are flavors!
Add in lemon juice and olive oil, and season with salt and pepper – adding the liquid and juicy ingredients first, the bulgur can already start the soaking process.
Then chop the herbs finely and add them in. Leave the salad to gather flavor for at least 30-40 minutes. Then check back and make sure the bulgur is softened nicely and the flavor is on point.
For the eggplants, mix olive oil, lemon juice, zaatar, and salt for the marinade, cut the eggplant lengthwise in quarters, and cover evenly with marinade. Let it sit for 20 minutes, then cook in 400F oven with fan on for 20 minutes until nice and tender.
Serve the warm roasted eggplant on top of a refreshing salad for a light, yet filling plant-based meal.
Sleep problems are all too common for many adults. While there is no one universal cause or fix for everyone, yoga and meditation can certainly help calm your mind and nervous system to help you better prepare for a night of sound sleep.
Amongst YogaDownload's vast collection of 2400+ online yoga classes, are many practices that are specially designed to help you doze off to sleep more easily. Below are 15 of our top-rated yoga classes for better sleep.
This list is a mix of movement asana practices, gentle Yin classes, yoga Nidra classes (meditations done lying down), and some are a blend of all of these components. To come up with this list, we picked classes that are designed to help you sleep more soundly and classes that are top-rated, by those who practice on this site, from all over the world!
Top 15 YogaDownload Classes for Better Sleep:
1. Unwind Your Spine, Unwind Your Mind with Erin Wimert
Rating: 5.00 rating | Released: 2019
50 min class | Level: All Levels | Intensity: Ahhhhhh
2. Bedtime Yin with Body Scan with Erin Wimert
Rating: 5.00 rating | Released: 2017
40 min class | Level: All Levels | Intensity: Ahhhhhh
3. Slow and Relaxing Yoga with Jackie Casal Mahrou
Rating: 4.98 rating | Released: 2016
4. Yoga Nidra for Self-Healing with Shy Sayar
Rating: 4.98 rating | Released: 2019
35 min class | Level: All Levels | Intensity: Ahhhhhh
5. You are Resilient AF with Kylie Larson
Rating: 4.97 rating | Released: 2020
35 min class | Level: Adv. Beginner & Up | Intensity: Ahhhhhh
6. Therapeutic Yoga for Stress, Anxiety, & Insomnia with Shy Sayar
Rating: 4.95 rating | Released: 2017
25 min class | Level: All Levels | Intensity: Ahhhhhh
7. Yoga Nidra with Celest Pereria
Rating: 4.94 rating | Released: 2014
8. Yoga to Close Your Day with Robert Sidoti
Rating: 4.94 rating | Released: 2020
9. Evening Relaxation Yoga with Jackie Casal Mahrou
Rating: 4.93 rating | Released: 2019
10. Evening Yoga for Stress Relief with Keith Allen
Rating: 4.92 rating | Released: 2019
11. Evening Yoga for Stress Relief 2 with Keith Allen
Rating: 4.91 rating| Released: 2021
12. Yin Yoga & Breathwork for Relaxation with Caitlin Rose Kenney
Rating: 4.91 rating | Released: 2018
13. Quickie Stretch & De-Stress with Celest Pereira
Rating: 4.91 rating based on 130 reviews | Released: 2014
14. Nighty Night, Don't Sleep Tight with Kylie Larson
Rating: 4.90 rating | Released: 2015
15. Chillax Before Bed with Elise Fabricant
Rating: 4.86 rating | Released: 2018
If you want to lift heavy things physically, you need to increase your physical strength. Strong, big muscles go a long way in helping you to be able to carry more. Well, the same can be said for your mental muscles. If you struggle with tackling big challenges and overcoming more obstacles, you need to increase your mental strength.
Just like going to the gym to work out your body - your mind needs a good workout too. Here are some exercises to help you to develop your mental strength and help you achieve anything.
Reframe Negative Thoughts
If you suffer from negative thoughts and self-doubt, it can help to reframe and replace them with more realistic thoughts. While everyone has bad days that can lead to negative thoughts, by searching for the positive and realistic scenarios you can eliminate damaging negative thoughts, and equip yourself better for any bad days.
Make Realistic Goals
Create realistic goals, instead of aiming high and dreaming big - which can be more likely to lead to disappointment. Smaller, achievable goals make you more motivated to move forward and give you confidence in your ability to be successful. This can also help you to work out what goals are and are not challenging you enough - and which might be too challenging!
Set Up Your Day for Success
If you change your environment to fit your goals and needs, it can be easier to stay mentally strong and makes your life a little easier. Put your gym clothes out before you go to bed so they’re there in the morning if you want to work out more. Get rid of junk food if you want to eat healthy. Small things will help you to conserve your mental energy and help to set yourself up for success.
Do Something Hard Everyday
You don’t get stronger by accident. Challenge yourself on purpose, and try something new that’s just outside of your boundaries - it’s important to be aware of your own boundaries and what is going to be challenging for you. Try making a small step everyday, like doing something like enrolling in a new class, or speaking up when you feel shy. Push yourself a little bit everyday.
Be Okay with Feeling Uncomfortable
Feelings of discomfort can lead people to look for unhealthy shortcuts and can lead people to common emotional crutches that can be unhealthy, like binge-eating, watching too much TV or leaning on alcohol. These crutches can lead to bigger longer-term problems. Next time you feel discomfort and catch yourself leaning towards quick fixes - think about the bigger picture. Managing uncomfortable emotions can really help you to gain the confidence you need to reach your goals.
Balance Your Emotions and Logic
If you act on logic 100% of the time, you’ll probably not really have much fun, pleasure, or even love! But on the flip side, if you base everything on emotions, you might spend all your money on frivolous things, and miss out on savings and investments. The best decisions come from a balance of logic and emotion. Check-in with yourself before decisions, and make sure you are balancing emotions with logic - being overly excited, angry, or anxious can lead you to make an emotional decision - so try to make some pros and cons and consider the logical side of things before you make a choice.
Fulfill Your Purpose
It’s hard to stay motivated unless you’re in tune with your overall purpose. Think about your mission statement and what you want to accomplish in life. When you find yourself struggling or faltering, take the time to remind yourself why it is important that you keep going. Focus on your day-to-day goals, but also make sure that you’re giving yourself goals that align with your greater purpose in the long run.
Don’t Take Any Excuses
From yourself, that is. When you fall short of your goals and objectives, don’t make excuses for yourself - try to look for an explanation and then find ways to help yourself to do better next time. Take on responsibility for any shortcomings and don’t place blame. Try to learn from your mistakes to avoid repeating them.
10-minute Rule
Being strong mentally can help you be productive, but if you’re not feeling it, it can be hard to stay motivated. The ten-minute rule is the great way to get past feeling unmotivated. Try doing something for just 10 minutes. If you’re still feeling like you don’t want to do it after 10 minutes, then you can give yourself a break. However, more often than not - once you try for just ten minutes you’ll find it’s not that hard anyway. Getting started is always the worst part.
Remember, you won’t develop mental strength overnight - just like you won’t get big muscles overnight. It takes time to get stronger and become better at all these techniques. But by being consistent, you can build up your mental strength, and have the resilience and power to meet your goals - living a more fulfilled, happier life!
Who could use a dose of stable, grounded strength to boost your body, mind, and heart? Often in yoga, we emphasize the flexibility aspect and many people who haven’t tried yoga assume yoga is a stretch class. While flexibility is one of the important components of a well-rounded yoga practice, building external and internal stability is equally essential. This week we turn the spotlight on ways to amp up stability and strength when you step onto your yoga mat.
Yoga Sutra 2.46 Sthira Sukham Asanam is one of the best known tenets from Patanjali’s Yoga Sutras. What does it mean? The posture should be steady and comfortable or the intersection of effort and ease. By emphasizing strength and grounded energy, you build sufficient physical power to find the sense of comfort and ease in an asana. If you’re struggling because your muscles aren’t developed enough to support you, the comfort won’t be easy to access.
Standing Poses like Virabhadrasana II (Warrior II) and balancing poses like Virabhadrasana III (Warrior III) build strength in the lower body and core. When you are in weight-bearing positions like these ones, your bones and muscles are growing stronger, which helps maintain healthy joints. If you’re too weak to balance on one leg for thirty seconds, your joints often take over and develop instability or cause injury. Rooting your feet and savoring the connection with the earth beneath you creates grounded, stable energy.
Building a solid foundation keeps you centered and is the perfect basis for developing and maintaining flexibility safely. Another vital component of strength and stability is developing a strong core to protect your spine and prevent back pain. Navasana (Boat Pose) and Phalakasana (Plank Pose) both create a strong center and contribute to a toned physique. Integrating these poses and other spine strengtheners will also improve your sense of balance, whether that’s on one leg, your hands, or in your thoughts and emotions.
Prioritizing both strength and flexibility will create a body and mind that’s both flexible and strong, inside and out. This week’s classes create a sense of stability, whether you need to connect to your inner confidence, prevent injuries, regain strength after having a baby, or just want to tone your body.
Jackie Casal Mahrou - Inner Strength Flow
Kristen Boyle - Postnatal Strength
Desiree Rumbaugh - Strengthen, Protect, & Heal the Lower Back
Shannon Paige - Strength for Grace
A plant-based diet is more and more popular and even though this type of eating is completely doable (and delicious!) without any meat substitutes, there are still many of those widely available. I eat about 80% plant-based and rarely consume any of the substitutes, but my partner sometimes likes the feeling of eating meat, so I have been trying out some of them. As I haven’t given up meat completely, these products do not trick me to think I am eating meat, but that said – they do taste good! So if you need to cook a meal for somebody who does not believe that a plant-based diet is delicious and filling, then these meat-free balls are a good place to start!
I also made this meal gluten-free and used high-protein lentil pasta. With all gluten-free pasta types, it is important to make sure you do not overcook them. Of course, it is never good to overcook the pasta anyway, but most gluten-free versions turn mushy quite quickly, so I always try to cook them a little less and then finish the cooking in the sauce.
How do you feel about plant-based meat substitutes? Let us know in the comments!
Meatless Meatballs with Gluten-Free Pasta
Cooking time: 25 min
Serves: 2
1 large onion, chopped finely
½ tsp black pepper
2 tsp dried oregano
1 jar of chopped tomatoes
Salt, to taste
Sugar, to taste
10-12 oz plant-based mince of your choice (Impossible, Beyond…)
4 oz dried lentil-, buckwheat-, or chickpea pasta (or regular pasta if you don’t prefer gluten-free)
Fresh basil and more black pepper to serve
Mix half of the onion, black pepper, and oregano with your plant-based meat. Do not add salt as these products usually already contain quite a bit. Roll out to balls and fry until golden from each side.
Set the balls aside until you prepare everything else. In the same pan, sweat the onion on medium-low heat until translucent. Add in tomatoes and the rest of the spices. Depending on the tomatoes you might need to add a little salt or even sugar to balance out the sauce. Let simmer for 10-15 minutes.
Cook the pasta 1 minute less than the packet instructions say. Then drain and add the pasta to the tomato sauce, and let simmer for 1 more minute.
Serve the balls on top of the saucy pasta garnished with fresh basil and extra pepper.
Kapalabhati pranayama technique creates fire and power and is wonderfully detoxifying for you. This breathing practice builds heat in the body and raises your energy levels leaving you feeling refreshed and invigorated. If you have ever been to a Kundalini yoga class, you have most likely done Kapalabhati breathing.
How to practice Kapabalbhati breathing: Sit up tall, exhale completely and relax. Then take a small inhalation and begin Kapalabhati with a quick forceful exhale out of your nose. The quick strong exhale will draw your belly in and blow air out of your nose somewhat forcefully, and it will make some sound. From your strong exhalation, your inhalation will come naturally, like a rebound effect. Once it comes in, exhale again forcefully. Continue to repeat this pattern over and over, up to 60 times in a row (try at least 25-30 times to get the full effect). Apply forceful exhalations out of your nose and passive inhalations, and you will start to engage your core and build strong inner fire and heat.
* This is powerful pranayama, so it may not be suitable for everyone, especially if you are pregnant, or have high blood pressure.
Now that you know how to practice this pranayama technique, here are some remarkable reasons why you'd benefit from practicing this!
10 Benefits of Kapalabhati:
Boosts lung function
Removes toxins and other waste materials from the body
Can improve concentration by removing stagnant, heavy, distracting energy from the body and mind
Helps reduce belly fat, by working the abdominal muscles
Kapalbhati boosts liver health and helps maintain the change in albumin and globulin (natural proteins) levels due to liver-related ailments
Helps support metabolism and digestion and promotes weight loss as a result
Can help sleep quality and relieve symptoms of insomnia
Improves kidney function
Mood-boosting and can help relieve depression and anxiety
These are just some of the many benefits of Kapalabhati. Of course, all of us are unique, so some benefits might be more prevalent for you, than for others. Explore for yourself, by practicing this breathing technique and noticing which benefits are most pronounced for you. Below is a 5-minute guided Kapalabhati class, you can do from the comfort of your own home.
Pranayama: Kapalabhati with Pradeep Teotia
Harness the power of ritual to maximize the benefits of your yoga practice. You probably already have rituals in place for many aspects of your life, from your career to your dinner plans to how you start each day. A ritual is essentially a set of habits you repeat regularly, often in a special or ceremonial way.
One way to commit to a consistent, powerful yoga practice is to create a sense of ritual around it. Whether you choose to energize your day with a morning yoga practice or soothe your senses with yoga in the evenings, here are 3 simple ways to uplevel your practice:
Create a Dedicated Yoga Space: A powerful way to enhance your yoga practice is to set aside either a room or a corner of a room specifically for yoga and meditation. Sometimes it’s tough to filter out distractions, like the television nearby or your partner sitting on the couch watching you.
You can make it as simple as a spot cleared out for your mat and props or more elaborate, with a small altar including candles, small statues like Ganesha or Lakshmi or Shiva, and decorations that help you shift into yoga mode the minute you step into the area, not just when you unroll your mat.
Set a Specific Schedule (ideally the same time every day): Repeating an action at the same time ingrains the action into your system. Your body will be ready to breathe and move, even before you’ve consciously decided it is time for yoga.
Journal Your Experience: Power exists in the written word, so find a beautiful notebook and keep it in your yoga space. One of the most impactful journaling rituals is a gratitude practice. Take a few minutes to write down three things you’re grateful for, every single day, despite the circumstances. In addition to feelings of gratitude, try writing down how you feel before your practice begins and after Savasana.
One of yoga’s magical powers is how it impacts our emotions and thoughts. If you’re feeling angry or sad prior to practice, note that down. Then compare when you’re finished and see if you were able to lighten up. Refer back to your experiences whenever you want!
This week, we’ve got four classes for you that celebrate the power of ceremony and ritual. Try one or all of them for inspiration to create your own.
Mark Morford - Devotion Intensive II: Arms to Hold
Elise Fabricant - Morning Yoga Ritual
Life Force Project - Sacred Ceremony in Nature
Bone broth is all the buzz in the health food world these days. And I’m not talking about broth or stocks that come in a box or a can. These shelf-stable soup bases don’t have the same nutrients and vitality of a homemade broth. They can be fine in a pinch but they don’t share the same superfood status of bone-stewed liquid gold. True bone broth comes from the slow-simmering of animal bones, together with scraps of meat and lots of nutrient-dense veggies. The result is a flavorful elixir of health.
Just as the good stuff in juice becomes highly bioavailable once you remove the fiber, slow-cooking bones, meat, and vegetable deposits concentrated nutrients into the broth for easy absorption. Bones, such as those from chicken, beef, turkey or even fish, transfer their minerals to the broth, which in turn, help us to strengthen our bones and teeth. Bone broth also delivers ample protein, like collagen, which helps our joints stay strong and flexible. The abundance of amino acids free-floating in bone broth is highly effective for rebuilding our tissues too.
Not only can sipping homemade bone broth promotes healthy skin and quick wound healing, it can also boost digestion and immunity by reducing inflammation in the gut and healing the tissues that line it. The best part of broth is that it’s easy to enjoy at any time: every morning, during illness, coming in from the cold, and even during a purification weekend!
Since bone broth is such a powerful source of nutrients, it’s important to make sure you start with good “clean” bones. If shopping in the grocery store, always choose organic bones and meat. If you have access to local agriculture, check with local butchers and ranchers to make sure their animals are healthy and raised on a clean diet before buying the bones. By getting to know your meat supplier, you can often find less desirable cuts of meat (like chicken feet), which will deliver more nutrients for less money!
Although time is a major ingredient when it comes to making your own bone broth, the actual process of making it is very easy and hands-off. This recipe is great for beginners because it uses a common roasting chicken and any combination of organic vegetables. While basic and flexible, our recipe employs specific tips that will optimize nutrition. Soaking the bones in vinegar, for example, helps pull out the minerals while the addition of onions and garlic promotes mineral absorption into our bones.
Ready to take the bone broth plunge? Be sure to leave me a comment below.
With bone broth love, Jules
Back to Basics Chicken Bone Broth
Yield: 2 quarts
1 cooked chicken carcass (about 1.5 pounds of bones) 10 cups filtered water 1 TB. apple cider vinegar 1 large onion, quartered 10 cloves garlic, smashed 2 cups chopped organic vegetables (carrots, celery, mushrooms, parsnips, zucchini, leeks, etc.) 2 TB. fresh herbs, chopped (rosemary, sage, thyme, oregano, etc.) ½ tsp. freshly ground black pepper ½ tsp. sea salt, or to taste 1/8 tsp. cayenne pepper (optional) 1-inch chunk fresh ginger, sliced (optional) Juice of half a lemon Large handful fresh parsley, chopped
After removing all edible meat from the chicken put bones, skin, and connective tissues in a large crock pot. Add 10 cups of filtered water (and a bit more, if needed to cover the bones). Add the apple cider vinegar, cover, and let soak for at least 1 hour.
Add the onion, garlic, vegetables, herbs, seasonings, and fresh ginger (if using) to the bones and water. Turn the crock pot on low, cover, and cook for 24 hours or at least overnight. As the broth cooks, skim off any foam that forms on the surface. The liquid will cook down some but you may add more water if the level drops a lot.
A half-hour before the broth is done, add the lemon juice and fresh parsley. Take a sip and adjust seasonings, if needed. When the broth is done, remove the lid and allow the broth to cool. Following food safety precautions, make sure the broth has cooled to 70 degrees Fahrenheit within 2 hours.
Once the crockpot is cool to the touch, pour broth through a fine sieve and/or cheesecloth to strain out all bits of bone, vegetables, and herbs. Refrigerate. Once chilled, a layer of fat may form at the surface. This fat helps the broth stay fresh longer and can be scraped off or added to cooking. If there’s enough gelatin in the broth, it may turn into a jelly which is great! To reconstitute, simply heat the jelly in sauté pan, adding a bit of water, if desired, to thin.
The broth will keep in the refrigerator for 5-6 days and it can be frozen up to 4 months.
Variation: Broth can also be made on the stovetop. Follow the same steps as above for soaking the bones. When it comes to turning on the heat, bring the broth to a boil first before turning it down to simmer at very low temperature for at least 8 hours. Exercise caution if simmering overnight!
Jo Schaalman and Jules Peláez are co-authors of two books 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 and their brand new The Conscious Cleanse Cookbook! 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.
If you’re looking to lose weight, making a few small changes can actually be easier than one or two big changes, and it’s more likely that you’ll be able to stick with it. Making healthy changes can be hard, and it can be made harder if you set unrealistic goals. Small changes mean you're more likely to stick to your plan, so here are our tips to help you throughout the day.
Switch to low-fat or non-dairy milk
Using lower-fat milk or milk alternatives is a really easy change that you will hardly notice. If you eat cereal or drink a lot of milky hot drinks, you can save many calories in a week, just by switching from whole milk to skim milk for example.
Check labels
Many foods can contain high amounts of added sugar and salt, so make sure you check the labels and don’t fall for any claims on the packaging like added vitamins without looking at the full list of ingredients. Look out for things like whole grains and no added sugars.
Switch out your bread
Choosing wheat or gluten-free bread is much better for you than white bread. You can also make your breakfast healthier by switching out butter for a reduced-fat spread or choosing toppings such as a poached egg, tomatoes, or even mushrooms.
Switch to healthier snacks
One easy change to make is to switch out chips for something like unsalted nuts. Nuts can contain nutrients like iron and zinc and are better for you. You could even switch out for an even healthier snack like carrot or cucumber sticks.
Add more fruits and vegetables
Adding in some fruits or vegetables to every meal helps to make you healthier. Think about which you like, and add them to your meal, perhaps a side salad in your lunch, or some berries or a banana as dessert. Vegetables especially are a great source of fiber, vitamins, and minerals, and also can lower your risk of heart disease
Choosing leaner meat
Meat can contain varying amounts of fat. Choosing leaner or lower-fat versions can really help to reduce your saturated fat intake. Removing visible fat like skin and rinds, and also grilling meat, can help to reduce your fat intake.
Try going veggie
Choosing a vegetarian option such as beans, lentils, instead of meat can help to reduce your saturated fat intake, and help to add healthy fibers to your diet. Also, you can change from meat to fish, for a healthier choice.
Switch your carbs up
Switch to whole-wheat versions of bread and pasta to add more fiber to your diet. Also, checking your portion sizes is a great way to stay healthy, with starchy carbs ideally making up around a third of your food.
Make your hot drinks healthier
Instead of ordering a usually full-fat latte, or milk heavy drink, try a cappuccino or a skinny latte, which will reduce your fat intake without you really noticing. Alternatively, try black coffee, such as a filter coffee or an americano, to really reduce your fat intake. And always try and say no to things like whipped cream, syrups, and toppings which can really add up the calories to a hot drink, as well as increase your sugar intake.
Even better, reduce your sugar intake by switching to a low-calorie or natural sweetener. Experiment to find one you like the taste of, as they can all taste a bit different. You can also gradually reduce the amount of sugar you use, till you get used to a less sweet taste and you can skip it entirely.
Cut out sugary drinks
Drinks like fruit juice are a great source of vitamins, but they are very high in natural sugars - this means that natural sugars are released from the cells of the fruit in the juicing process. Try to stick to a small amount, or even better, eat fruit instead of drinking juice. You can also switch to no-added sugar fizzy drinks to reduce your sugar intake.
Drink more water
When you don’t drink enough water each day, your body can confuse your thirst with hunger. Increasing your intake of water can have a huge impact on how much you eat during the day. Try to carry a water bottle so you have a reminder of how much water you need to drink on a regular basis, and set goals for yourself to drink some water a while before you eat, to help curb your appetite.
Look at the texture of your food
Did you know the texture of food can influence how much of it you eat? Soft foods like ice cream are easy to overdo, as the texture is very soft and easy to keep eating. Foods that you have to chew for longer are harder to overeat, so be mindful of the texture of your food while you eat it, and watch how much you eat.
Get enough sleep
Finally, the level of sleep you get can influence your weight. Not getting enough sleep can increase stress levels, which can increase the likelihood of gaining weight. Additionally, the less time you spend asleep, the longer you are awake and the more time there is to eat. Try and get at least seven hours of sleep each night.
Make yourself stronger, with these yoga classes for strength, right now!
We are often a reflection of the world around us and world events. If you’ve been feeling heavy, you’re not alone. We are living through a time filled with an excess of tamasic energy. Many external circumstances are beyond our control, but yoga can help us manage our behavior and perspective.
Different situations call for shifts in our yoga practice, so we can maximize the benefits of our time on the mat to match how we are feeling. Many students shared with us that they’d gained weight and were interested in a yoga program that would help them in their quest to burn calories and lose weight. We’re excited to share we’ve got a new two-week Yoga for Weight Loss Bootcamp designed to help you push your physical limits to beat stress and help you tone your muscles, strengthen your bones, and feel lean and luminous.
One way to feel lighter inside and out is through more vigorous styles of yoga––ones where you break a sweat, get your heart pumping and stimulate your endorphins. Stoking your inner fire will quiet your mind, activate your digestive, circulatory, lymphatic, and endocrine systems. It’s a great way to exit a state of emotional and physical stagnation and generate an overall sense of wellness.
When you feel comfortable in your own skin, it bolsters your self-confidence. We frequently emphasize and discuss the emotional and mental benefits of yoga and sometimes downplay the physical. But why can’t we emphasize the physical asana if that’s what we’re craving or that’s what we need at any given time?
Everything is connected and sometimes, it takes pushing yourself in a class designed to make you sweat and burn calories to access the emotional and mental benefits. Physical benefits include keeping your heart healthy, your blood pressure balanced, and your weight in check. We all want to be our healthiest and that doesn’t mean having to conform to a certain body type or look a certain way. Vigorous workouts play an important role in keeping your immune system strong, your mood elevated, and your metabolism chugging along at an optimum rate.
If you’re craving a program that will dial you in for two weeks of daily practices curated just for you, sign up for our upcoming yoga challenge. You’ll feel great inside and out!
One of my all-time favorite foods is chips and salsa. In fact, one of my typical indulgences is chips and salsa with a coin-style margarita con sal.
Usually, if we eat out at a Mexican restaurant, my entree of choice is a fish taco (grilled not fried, sub the cheese for avocado) on either a corn tortilla or lettuce wrap. Check out the recipe below, if you’re not cleansing.
Enjoy the fish tacos and be sure to leave me a comment below. Do you have a favorite Mexican dish that you’d like us to makeover the Conscious Cleanse way?
With love and zesty tacos,
Jules
Zesty Lime Fish Tacos with Cucumber Radish Salsa
Yield: 6-8 small tacos
1 cup cucumber, julienned ½ cup radish, julienned ¼ cup red onion, diced 1 ¼ tsp. sea salt, divided Juice and zest of 1 lime, divided 1 tsp. ground cumin ¼ tsp. smoked paprika ¼ tsp. ground turmeric 2 pinches of black pepper ¾ – 1 lb. cod or other flakey white fish 1 TB. coconut oil 2 cloves garlic, thinly sliced ¼ cup cilantro, chopped, plus more for garnish 1 tsp. apple cider vinegar 1 head Bibb lettuce 1 avocado, sliced
In a medium bowl, make the salsa by adding cucumber, radish, and red onion. Cover vegetables with 1 teaspoon of sea salt and set aside for 10 minutes.
In a small bowl, mix the lime zest, cumin, paprika, turmeric, remaining ¼ teaspoon sea salt, and black pepper. Rinse the fish fillets and pat them dry with a paper towel. In a shallow dish, rub both sides of each fillet with the spice mixture, shaking off any excess. Set aside.
Transfer cucumber-radish salsa to a colander to rinse away the salt with warm water. Rinse the bowl out and return the vegetables to the bowl. Add the lime juice and stir to coat. Set for 10 more minutes.
In a saute pan over high heat, add coconut oil and allow the pan to get very hot. Once the oil is shimmering, turn the heat down to medium and add the fish fillets. Cook each fillet for about 3 minutes on one side and turn over. Add the sliced garlic to the pan. Cook each fillet on the other side for about 2-3 minutes, or until fish is cooked through and flakes easily. Remove fish and garlic from the pan with a spatula and allow to rest for at least a minute on a paper towel or clean plate. Once rested, gently shred into pieces using a fork.
Return to the salsa and add ¼ cup cilantro and apple cider vinegar. Stir to mix.
To serve, spoon ⅓ cup fish, a tablespoon or two of salsa and a few slices of avocado to a lettuce leaf. Garnish with additional fresh cilantro, if desired, and fold in half to eat.
One morning at my 5:30 am Mysore Ashtanga practice, I had one of those days where my body went on strike. Everybody has those days, where technically we can and have done all (or most) of these postures with grace and ease, but that day… not so much. My muscles fought back in even the simplest forward bends, my spine wouldn’t loosen up, and as a result, my inner-monologue was…well, let’s just say it was less than yogic.
Asana practice has two real main functions in the yogic tradition: to prepare the body to sit and meditate, and to open and balance energy lines in the body to facilitate personal development (so one can be comfortable in meditation internally). Typically on these days of physical ‘strike’, I’m left to contemplate in my Savasana what in my body/emotional patterning is so out of whack that it causes my entire physical being to seize up.
And it becomes days like these where one really begins to practice yoga. No, not Triangle Pose and Headstand, but Union with the Self. And apparently today myself is a little tough to look at.
The beautiful thing about practicing yoga is that it can be anything to anybody: we have dozens of styles of yoga spanning from extremely exercise-y and non-spiritual to extremely spiritual with minimal postures. We have classes with very little talking or music and classes that resemble a Krishna Das concert. And if Asana isn’t your thing, you can still be a yogi – you can chant, meditate, practice Bhakti or Tantra. You can practice in a studio, at an ashram, at home, in the park. There’s something for everybody.
But the one thing yoga is not is all smiles, hugs, and chanting ‘Hare Krishna’ all the time.
Yes, sometimes it can be those things. That’s how American culture got the stereotype of the flowery yogini dressed in vibrant clothes, a headband, sandals, and hugging everybody she meets. And yes, those people are out there – but yoga is not that way all the time.
Yoga is difficult in oh so many ways – physically, mentally, and emotionally. It’s a constant process of breaking down to build up, letting go to create space – and inevitably yoga WILL make you take a long hard look at yourself in the mirror and make you face all those things we’ve been holding on to and avoiding for years.
Yoga isn’t designed to be an easy practice, and it certainly wasn’t designed to be a happy joyful practice all the time either. Yoga is a parallel to life, and both of them are a bitch to participate in (but we must).
I sat with my discomfort this morning for an extra-long time, and in my meditation afterward (after the 20 minutes of complaining in my head about how ‘unsuccessful’ today was) I realized that today’s practice served me more meaningfully than the last 20 graceful fluid practices before it.
By Elise Fabricant
Elise Fabricant is a top teacher on YogaDownload.com. She's also always at your service for one-on-one coaching. If you’re ready to make big changes in all aspects of your life, sign up for a complimentary clarity session with her from her website here.