The holidays are almost here! This year we want to switch up dessert with something a little different. So today we’re sharing this beautiful and mouth-watering Apple Tart!
This is our nourishing (and allergy-friendly!) alternative to the classic apple pie. It has all of the familiar, comforting spices you’d expect, but the creamy apple puree base and gorgeously caramelized apple topping give the texture a boost.
Plus this low-sugar vegan dessert packs a nutritional punch!
We use Himalayan Tartary Buckwheat flour for the crust base, which is grain-free and rich in protein, antioxidants, and fiber (but feel free to swap normal buckwheat flour for an equally nutritious crust).
We blended the buckwheat flour with oat flour to add a little more subtle flavor to the crust.
A quick note on oats: we usually steer away from oat products because they can be tricky for folks with gluten sensitivity or celiac. Oats can cause a similar reaction to gluten (thanks to avenin, a protein that acts similarly to gluten) and are often cross-contaminated with wheat.
If you react to oats, sub the oat flour in this recipe with another gluten-free flour that works for you! If you do use oat flour make sure you buy organic because most conventional oats are highly contaminated with glyphosate.
The crust uses palm shortening instead of coconut oil or vegetable shortening. We highly recommend Spectrum’s palm shortening for a sustainable option that contains 100% non-hydrogenated palm oil. Palm oil is a great source of vitamin E and may help reduce the risk of heart disease.
It’s also a great allergen-free option since many people have sensitivities to coconut! We like to use as many allergen-free ingredients as possible because we find that coconut oil is a frequently over-used ingredient in plant-based foods (and over-use can cause sensitivity). Sustainable palm shortening is a great alternative for those with coconut allergies or sensitivities. But if you know coconut oil works well for you, you can swap it in.
This Apple Tart looks impressive, but it’s actually relatively uncomplicated to make. We don’t consider ourselves professional chefs by any means, so if we can do it, you can do it!
When we were testing this recipe, people who normally shy away from gluten-free and vegan desserts absolutely LOVED this tart! We can assure you that this gluten-free, vegan, and low-sugar Apple Tart will knock your holiday guests out of their seats.
With cinnamon apple kisses,
Jo and Jules
Apple Tart
Ingredients:
For the crust:
1 cup buckwheat flour or Himalayan Tartary Buckwheat flour ¾ cup oat flour ⅓ cup lakanto 1 tsp cinnamon 1 cup palm shortening
For the filling:
2 medium green apples, peeled and diced 2 tbsp maple syrup 1 tsp cinnamon ½ tsp ground ginger Pinch of nutmeg and cloves ½ cup water Juice of ½ lemon
For the sliced apple topping:
3-4 medium Granny Smith apples, thinly sliced 2 tbsp maple syrup
Directions:
To make the crust, combine all dry ingredients in a medium bowl. Mix in shortening (either with hands or in an electric mixer) and knead the dough until it forms a smooth ball. Wrap and rest in the fridge for one hour before rolling out into about an 11” circle. Gently press into a tart tin, trimming any excess dough. Freeze for one-two hours before filling and baking. Tip: roll the dough out between two sheets of parchment paper with a sprinkle of oat flour
To make the filling, mix the peeled and diced apples with the rest of the ingredients and cook in a saucepan over medium heat until soft, about 30 minutes. Remove from heat, purée until smooth, and chill for one-two hours.
To assemble, spread the apple purée around the bottom of the tart crust and carefully smooth it out. Layer the thinly sliced apples around the tart crust in a circle pattern. Brush with maple syrup and bake at 400°F for 35-40 minutes. Cool in the plan on a wire rack before cutting, about 30 to 45 minutes.
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.
Statistically, women live longer than men and I have a theory as to why this is true. Around the world, women do the yeoman's share of the cooking! Many places around the world, women also do that cooking together. If you've ever had the good fortune of working in a kitchen with kindred folks, you know what a curative experience it can be. If it happened to be a volunteer group effort, I tell you, this joy is like no other. There is research explaining why.
Scientists who like to quantify and qualify everything, have statistically analyzed the lifestyles and choices of the happiest and healthiest amongst us. The data is more than a little surprising.
According to the longest-running social-science study, following the lives of 200 participants for over 50 years, generativity, or our ability to give to others, is a key determinant in how happy we are. Apparently, a great capacity for giving can up your happiness factor even in the face of the most difficult life circumstances, including long term illness, divorce, death of loved ones, and financial difficulties. Simply put, when it comes to happiness, the more we give, the happier we are.
As far as the healthiest amongst us, the data is even more astonishing. Yes, you should eat healthfully, exercise, and quit smoking. But equally, and in some cases, even more importantly, you should cultivate healthy support systems and strong connections.
One study, following the habits of 300,000 participants over the course of 7.5 years, showed that people with little social support have a mortality rate risk equal to those suffering from alcoholism. Additionally, the mortality rate risk of people lacking social support is even higher than the mortality rate risks of obese or physically inactive people.
Another study on social relationships, conducted over the course of three decades, showed that participants with healthy social relationships lived 3.7 times longer than those without. That's an effect comparable to the benefit of quitting smoking!
The sages of the ancient practices of yoga knew this. Five thousand years ago, they coined terms for these lifestyle practices being studied by social scientists today. They called them seva and sangha. Seva means selfless service and sangha refers to a community of like-minded people.
About 20 years ago, my husband and I took a trip across the country. We stopped to visit some friends of his at an ashram in Denver, Colorado. While he was off reminiscing with his buddies, I found my way into the kitchen. Someone handed me an apron, a vegetable peeler, and a bushel of carrots. I spent the next several hours of my life in a bustling, basement kitchen with a group of new friends working toward the creation of a meal to be distributed to anyone and everyone in need. I remember that day as one of the happiest days of my life.
It seems impossible that my happy place could be knee-deep in carrot peelings, surrounded by dirty dishes and good company. But it's true.
That day, while we peeled and chopped and simmered and stirred, we managed somehow, as a group, to dissolve our feelings of unease and separation. Working toward the well-being of those in need made us feel connected and focused. Our interdependence made the impossible seem possible. One or two people cooking a meal for hundreds of others is overwhelming. Ten people working together for this same goal is empowering. By the day's end, I felt buoyant and joyous as we served out a fantastic meal to a throng of appreciative people. My generativity levels were practically busting at the seams.
I can't even tell you what was on the menu that day (except that it definitely involved carrots). I can tell you that it made me hungry for more kitchen service.
Finding joy in the kitchen wasn't an entirely new experience for me. Growing up in a big, Italian family, many of my fond memories harken back to the kitchen. My grandmother was the youngest of five sisters, Jessimina, Filomena, Madalena, Amelia, and Rosina. Being in the kitchen with any one of them was lovely. If you were lucky enough to be in the kitchen with all of them at the same time, you were lucky enough to know a little bit of bliss.
Providing food for the people you love is a way of saying, "I'm here for you. I care about your well-being." Preparing that food with others is a way of saying "We're in this together. And together we are stronger than the sum of our parts."
One dreary, fall day a few years back, I roped my friend, Barbara into making stuffed shells for 35 people with me.
As we mindfully filled and lined up stuffed shell after stuffed shell, we helped one another knead out the knots in our lives. We listened and strategized and fell silent and listened and strategized and fell silent again and again, all the while working toward our goal of feeding a mass of guests. By the time we'd finished making the stuffed shells and cleaning up the kitchen, we both remarked at the overwhelming sense of clarity, resolution and gratitude we felt. To this day, if either or both of us are feeling overwhelmed by life, we set a date to make stuffed shells...lots of 'em.
So if you want to be happy for the rest of your life, call a friend, find a recipe, and get your generativity juices flowing!
By Beth Mausert
Beth Mausert is a mom, a foodie and a yogi. She teaches vinyasa flow classes in Saratoga Springs, NY. You can find her on Instagram here @beth_beaton_mausert.
Practice the Yoga for Longevity program to live well and feel good.
Can you believe it’s almost the final month of 2021? Life can often feel like a juggling act between active vs. passive, yang vs. yin, and busy vs. idle.
From now until the end of the year, life grows more hectic. If you’re feeling a sense of busyness, one way to find balance is by shifting to a more mellow yoga practice. If you’re accustomed to faster or more power style yoga classes, don’t worry because you’ll receive all the same benefits for your body, mind, and heart.
What is Hatha? Hatha yoga is the umbrella term for all types of physical yoga, including vigorous and gentle styles. Hatha is traditionally defined as the ‘yoga of force’ because Hatha means ‘force.’ Also, ‘Ha’ represents the sun and ‘tha’ represents the moon. Yoga is defined as to yoke or join. So, Hatha Yoga is a physical practice consisting of asanas, or physical postures, and pranayama, or breathwork.
Gentle Hatha classes feature fewer postures, held for longer times, and an emphasis on quieting your mind. Slow and gentle yoga classes encourage a more profound focus on deep breath, which in turn allows you to relax more quickly. This slower, mindful style of practice is also excellent preparation for meditation.
A gentler approach doesn’t mean an easier practice. Often when you slow down and step back from vigorous power or Vinyasa practices, you notice immediately that the challenge lies in cultivating patience to remain calm and steady in uncomfortable positions. You have more time to control your breath. When you move through fewer poses and hold them for several minutes, you can access deeper levels of focus and transformation.
Slowing down pacifies your nervous system and encourages you to shift from “fight or flight” adrenaline-fueled days to a chilled-out vibe. Also, when you are in a more gentle class, your focus shifts from “doing yoga” to “being yoga.” You have the time and space to turn inward and settle into stillness. You create the perfect inner environment to rejuvenate your body, mind, and heart. You’ll grow stronger and more flexible, you’ll quiet your busy mind, and you’ll soften your emotions.
Keep yourself calm and relaxed this holiday season with popular YogaDownload teacher, Jackie Casal Mahrou’s Gentle Hatha Series. Jackie is the perfect guide to encourage you to relax, let go, and enjoy this full-body opening over seven days.
Giving up caffeine can be hard! That’s why we created this detox-promoting, coffee-flavored alternative to soften the blow of going sans coffee. Enter, the Dandelion Root Koffe Latte.
Dandelion root, often associated with the pesky dandelion weed, has been used for centuries to treat depression, scurvy, and even diabetes. It’s difficult to find dandelion root in most health food stores, so your best bet is to buy it online. We bought our dandelion root and chicory from Frontier Natural Products and Starwest Botanicals.
A great liver detoxifier, dandelion root is also known for aiding in digestion and weight loss.
The other magic ingredient in this nutty warm elixir is chicory, which gives this drink its rich coffee flavor. Chicory is full of antioxidants and helps to reduce inflammation in the body to boot.
Not only does Dandelion Detox Koffee taste delicious — you might even feel a healthy herbal buzz from all the goodness that’s packed into this drink. Ready to try it?
If you’re newly giving up caffeine, start by mixing this with regular coffee and gradually decrease the amount of regular coffee in your blend. This way, over time you can painlessly eliminate coffee altogether.
When you’re free from the artificial energy of caffeine, you’ll be amazed at how much energy you have naturally!
Give this nutty herbal ”coffee” drink a try and tell us what you think. Does it meet your coffee standards (or at least let you get by for a few days)?
Remember, you don’t have to give up coffee forever. Try it for yourself and tell us how you feel.
Let us know your thoughts in the comments below!
With caffeine-free kisses,
Jo & Jules
Dandelion Detox Koffee Latte
Yield: 4
6 cups of water 2 tbsp roasted chicory, finely ground 2 tbsp roasted dandelion root, finely ground ¼ tsp ground cinnamon 1-2 vanilla beans, chopped into pieces, or ¼-½ tsp vanilla powder Stevia (optional) to taste Nut milk of choice, steamed and frothed
In a 2-quart pot combine the water, chicory root, dandelion root, cinnamon, and vanilla beans. Bring to a boil and then reduce heat to medium-low and simmer for 10 to 15 minutes.
Pour the mixture through a fine-mesh strainer to remove the grounds. Serve with a few drops of stevia and your steamed nut milk. Enjoy!
I've had days where the thoughts coming in and out of my mind were all fear-based, all about future worries, and how and when things will work out. I do not like waking up like this, I guess no one does, to be honest. Having your morning start like this has a huge effect on your whole day, your mental health, your self–esteem, your productivity, and on everything basically. Things can get worse and worse if you are not conscious or aware of what your mind is actually doing to you.
Because this is what spiraling negative thinking is, simply your mind’s game. Your mind is constantly creating thoughts. Some of them are better ones that you like hearing, feeling, and thinking and there are some of them that you are less likely to feel so nice about. That is why your mind can be your biggest friend and your worst enemy. This is also why being mindful and having the right mindset is so important. Because when you are awakened, when you notice immediately what is happening in your head, you have the power and the ability to transform these unwanted, fear-based, negative, and untrue thoughts into positive ones that are going to help you to turn your day around and have a positive influence on your mental health and mindset.
There are so many reasons why spiraling into negative thinking can happen to anyone. It can be due to not having a good night sleep, being hormonal, certain moon and planetary alignment changes, certain ongoing experiences in your life and so on. It does not matter why these thoughts were created. The important thing is to notice and overcome them before bigger damage is done. So, let me give you a few sustainable tools to apply from the moment of realization of negative thoughts that can be so helpful that within a couple of hours, you can transcend these unwanted lies in your head.
First, it is important to be aware. By being unaware and not seeing or realizing what is happening actually within you, no change in your day, your feelings, or your mind can occur. To become conscious, you're able to see that there are simply negative thoughts generating within your mind without your permission, and you can start paying attention to yourself more without becoming overwhelmed by them. Be in the present, right now, as there is nowhere else you can be anyway. Be mindful of what is happening around you and within you and realize how you are thinking and feeling. Your mood and your emotions are big tellers, as well. If you are not catching these thoughts right away, you will at least notice the way you are feeling. Lethargy, sadness, anger, or anxiety are strong enough feelings, unfortunately, that are easier to spot although they can be tough to break through
Then, do a little reflection. Ask yourself, are these thoughts real? Is there any truth behind them? Is it any good for my brain and mental health? Most often the answer will be no. If the thoughts are connected to the past, there is nothing you can do about them. You cannot go back to your history and alter anything that has already happened There is no point dwelling on should, could, or would. Let it go. Learn the lesson that is meant to be learned from the experience, they happened for you, for a reason. See it, understand it, grow with the help of it and move on. No joy and peace can come from living in the past. It is behind you for a reason. “What happened, happened and could not have happened any other way, because it did not!” – Peter Crone.
If those thoughts are connected to the future and they are creating anxiety, and fear within, again, there is no point in spending time over something that has not happened yet and might not happen at all. Remember, fear is not real, fear is a choice. It is a product of the thoughts your mind creates. You do not know the future, you do not know what will happen and how it will happen. With future thoughts, your mind is just creating a perception of a future that has not happened yet and it is listening to fear, worry, and anxiety. It is listening to these feelings because you are speculating towards the worst-case scenario. A perfect, beautiful future that I could propose to think of instead is just as real as the one that you created in your head as the worst-case scenario. None of these have happened though! Realize this. Why have not they happened? Because you are still sitting and reading this blog right now, and that is all that is real.
The last step is applying affirmations, where you start to generate the opposite of negative thoughts. You transform these thoughts that are full of lies into real, true, and helpful thoughts. Affirmations are powerful tools that can help you to change your mind and feelings, and they are also helpful ways to manifest the growth and transformation you seek in your life. By repeating positive, short sentences and phrases frequently to yourself, you can imprint those ideas into your subconscious. Your subconscious learns through repetition. You may struggle with believing your affirmations at first. It is because they have not been integrated yet into the subconscious mind but as long as you continue repeating them, they feel true after a while. Slowly but surely, you gain the power to triumph over negative thinking. Whenever a harmful thought raises up in your mind, question it and immediately turn it around. Tell yourself the completely different version of it through a positive affirmation and see what happens.
I was applying these tools while I was doing my usual morning routine during a few days when I was feeling low and within a couple of hours, I noticed the change within me. I did not feel so down anymore nor had I been such a victim to those unhealthy thoughts in my head. Thanks to these steps, the second half of my day turned out really well. Just imagine, how much worse things could have been if I were to believe everything my mind was telling me. By not using some of these tools, my whole days could have been ruined, my mental health would have been affected badly, my feelings would have been down and who knows what a deep hole I could have created for myself, my self-esteem, and my self-worth.
So, the steps are awareness, seeing the truth behind these thoughts, and using positive affirmations. I know these things are easier said than done and sometimes are darkness is real. But, as always, be patient with yourself, do not be judgemental, be consistent, and practice, practice, practice. By repeating and applying tools for your mind, your subconscious can be rewired, and rather sooner or later you will see the wanted changes in your life.
By Lara Toth
Lara is a blogger and yogi and her writing can be found at www.bealignedblog.com.
Give your mind a break with this Meditation program!
On the last Sunday of a recent year, I scrounged up all my old magazines, scissors, and a glue stick and headed over to my friend Reece’s healing center for a women’s life mapping workshop. For many past New Years, I had collaged together visions of my next year’s intentions and goals and was excited to do so again this year. However, when I arrived at the gathering I was told that we would be not be planning for the future with our collage but rather reflecting on the past year.
Although this was disappointing – it’s much more exhilarating to dream and plan than to reflect and process – I faced the collage challenge head-on. In the end, my map of the prior year included, amongst many beautiful and fun memories, some difficult images of heartbreak, financial stress, health problems, and dreams dashed. After duly reflecting upon it, I ceremoniously tore up the art piece and created another for intentions and goals for the year ahead. Bodhi svaha!
Ultimately the life map collage process provoked a period of reconciliation for me, as I looked back on the prior year and could see how far I’ve come over the past twelve months. It had been a year of resiliency for me. I was in a much stronger, healthier, and happier place than I was a year ago. Obviously, I am proud of this resiliency, or titiksha in Sanskrit. But where does resiliency reside? How does it come about, and how do we consciously resource it?
For me, this resiliency, the ability to bounce back and rise higher, was so greatly buoyed by my community, or satsang. Sharon Gannon, the co-founder of Jivamukti Yoga, says that satsang is the number one practice for the 21st century. ‘Sat’ meaning truth, and ‘ang’ meaning attachment, satsang implies that we keep divine company with others who are making a sincere effort to grow spiritually.
In the previous year, my primary satsang was my circle of girlfriends. I adore this ever-morphing, joyful and supportive group of wild women! We rely on each other for everything from rides to the airport, to sharing our yoga and meditation practices, to swapping perspectives on relationships, and so much more. Equally important has been the satsang of my yoga community, which has anchored and held me over the past ten years of teaching and immersion in yoga studio culture. That year I found a new family in the different yoga communities for whom I am ever so grateful.
I even feel the strength and support from my cyber communities. I am admittedly a Facebook addict. Advice and inspiration can now so easily be volleyed around these social media circles, this virtual satsang. Even so, there’s much to be said about the intimacy of “in the flesh” interactions. In the 21st century we humans can create friendships and community online, but they still fail to be as powerful and authentic as face-to-face interaction.
As useful as it is, I cannot get a hug over LinkedIn, or hear the subtleties of my best friend’s voice over Twitter. I now have a policy that I won’t be Facebook friends with someone I have never spoken to in the “real” world. It’s become very clear to me, especially over the past year of singledom, that we need each other in our physical forms.
I believe that it is my basic human need to feel another’s skin and body heat, to hear their voice, smell their distinct scent and even live with their rhythms. My teacher Jessica Patterson recently relayed the story of a Northern Alaskan town in which the residents mitigate the extreme cold and dark of the wintertime by holding an organized party at a local bar each year. They recognize the great importance of human company during hard times, so each finds another to shack up with for the season. There’s something about this that I just love.
I remembered this quirky antidote of the Alaskan town many times during the last few weeks of the year, especially during that bitter sub-zero week here in Denver, and also around the holidays. Towards the end of December I encountered so many beautiful, tender, lonely souls. Courageous, interesting, intelligent, warm, and talented people from different walks of life expressed loneliness and yearning to me. And as each one shared I thought of all the others and how gratifying it would be to match them all up together so they could offer each other some much-needed company, conversation, and body heat. So many people are starving for connection and intimacy. On one cold evening, I suggested (via a Facebook post, ironically) that we lone wolves all cozy up under a big down comforter with some veggie soup and hold Beatles sing-along.
This brings me to my current obsession with the concept of hygge. Hygge (pronounced hYOUguh) is a Danish term that doesn’t seem to have an easy English translation. The closest meaning is something like cozy, which is actually my favorite four-letter word of our language, except that hygge can be a verb, noun, or adjective. It implies relaxing in a friendly atmosphere with friends and loved ones, and usually something delicious to eat. It’s this kind of activity that spreads joy throughout your community or satsang. In the words of psychologist James Fowler, who studies happiness and determines its benefits last about a year, there is “a statistical relationship not just between your happiness and your friends‘ happiness, but between your happiness and your friends‘ friends‘ friends‘ happiness.”
A very different culture also experiences the benefits of hygge. Termed the Hispanic Health Paradox, there is a well-known contradiction between the high life expectance and general health and the low-socioeconomic status of Mexican Americans. Researcher John Ruiz of the University of North Texas explains that “Hispanic cultural values such as simpatica (importance of displaying kindness and maintaining interpersonal harmony), familismo (importance of keeping warm family relationships), and personalismo (valuing and building warm relationships) may help build strong social support which itself is associated with better health and lower mortality risk.”
Although with the winter holidays being their own storm of problems, including loneliness and isolation for some, for me it’s easier to get my hygge on during the stretch of the year between Thanksgiving and New Years. Holiday parties and events all lend to that sense of community. Now that New Years has come and gone, my social obligations have also calmed down. This is a welcome break for now, but it also means I’ll need to put greater effort into expanding and relying on my satsang in the coming cold winter months. Please join me in coming together with friends, loved ones, and spiritual seekers this season. I’ll get the soup on the stove, you bring the cozy blankets and your Beatles-singing voices….“All the lonely people, where do they all come from?”
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.
Practice this free yoga class with Elise!
Morning Yoga Quickie 2 with Elise
Come on yoga, light my fire! No, we’re not about to break into a classic rock tune from The Doors, but we are launching a discussion on how yoga helps stoke your agni or digestive fire. Over seventy percent of your immune system is in your gut and optimal digestion is key to improving and maintaining your vital health.
A direct connection exists between the brain and the gut, and many diseases start in the digestive system. Yoga can play a pivotal role, along with proper nutrition, in keeping you strong, healthy, and happy. Yes, digestion impacts your emotions too! Just think about how you feel after you’ve over-indulged in foods that make you feel lethargic, heavy, and bloated. Or, if you’ve received bad news and suddenly you experience nausea and cramping.
Ayurveda is the sister science of yoga and relies on the tenet that an efficient digestive system is the most important aspect of health. Agni, or digestive fire, helps us properly break down food and assimilate and absorb nutrients as well as encourage proper and regular elimination of toxins and waste. Yoga is an excellent way to improve digestion and maintain a healthy gastrointestinal tract. By moving and breathing in deliberate ways, you can enhance your digestion and feel rejuvenated.
So which asanas (postures) have the biggest impact on your digestion? In general, twists, forward folds, and inversions offer excellent benefits. Twists help directly compress abdominal organs, which improves blood circulation, and stimulates the elimination of excess gas and bloating. Try a supine twist after a meal to encourage your system to process what you’ve consumed.
Forward folds apply gentle pressure on your belly, which encourages healthy digestion. Also, forward folds are cooling poses that help quiet the mind and soothe the nervous system, which assists in preventing stress-based eating that can mess with you digestion. A simple seated or standing forward fold does the trick!
Inversions are also soothing for the nervous system and help your inner organs relax and recover. Gentle poses like Vipariti Karani (Legs up the wall) will provide a soothing effect for your body, mind, and heart.
We’ve made it easy for you to translate theory into practice with this week's classes promoting good digestion. Your gut health affects everything, and yoga and assist your digestive system to peak functioning. Try these classes and see how rejuvenated you feel!
Twisted Detox Flow with Pradeep Teotia
Maria Garre - Digestive Reset for a Happy Belly
Katie Silcox - Belly Fire: Yogic Practices for Good Digestion
Guru Jagat - Cardio Kundalini 1: Digestion
Right now I can’t imagine any other recipe that would be more suited for autumn than these stuffed vegetables. They are warm, slightly spicy, and full of seasonal fresh vegetables. So-so good! I am not a big fan of autumn as it tends to be rainy and dark in Estonia, and spring is still very far away, but I absolutely love all the fresh produce available and I like to make the most of it.
There are probably a million different recipes for stuffed vegetables. I once went to a yoga retreat in Morocco and as they offered cooking classes too, I got to learn how to make Moroccan-style stuffed vegetables. They used minced meat as the main filling ingredient, but as I very rarely consume animal products, I figured lentils might be a good substitute. I just remembered that all the cooking classes in Morocco were private classes in a tiny local kitchen and fully in French, which I don’t speak. It seems that food is a universal language because I managed to understand everything just fine.
One last tip for the recipe – it is possible that you will have a little bit of filling leftover. If this happens, just scoop it in the bottom of your baking tray and bake it separately. I did not have any leftovers this time, because the pepper was quite big.
Stuffed Vegetables with Rice and Lentils
Serves: 3-4 people
Cooking time: 1 hour
1 small eggplant
2 tiny or 1 medium zucchini
1 pepper
2 medium tomatoes
2 larger onions
½ cups of long grain rice
½ cups beluga lentils
½ cups frozen corn
1 tbsp grapeseed oil
1 red chili
1 tsp cumin
1 tsp dried oregano
Salt and pepper, to taste
Instructions:
Start with the onions – peel them and cut off the top. Using a small spoon remove most of the flesh keeping two outer layers whole. Very possible that you will cry during this process, I certainly did! Keep the onion shells and chop up the inside of the onions roughly, add them to a frying pan on medium heat with oil, a tiny bit of salt, and cumin seeds.
Chop up the chili and add this to the pan.
Continue with eggplant – cut it to half lengthwise, scoop out the insides, chop the flesh and add it to the pan.
Add a cup of boiling water to the pan, add in lentils and rice. Season with pepper and oregano.
Cut the zucchinis in half and scoop out the flesh – add it to the rest of the filling.
Cut the top off the tomatoes and scoop the seeds out. Half the capsicum and you are ready with all the vegetables.
Preheat the oven to 400F.
As soon as the rice and lentils have absorbed most of the liquid on the pan, add in corn, have a taste, and season more if needed. The rice and lentils will not be cooked through, and this is okay!
Fill the vegetables, place them in a mold and add around half an inch of water to the bottom. Bake for 40 minutes until the veggies are soft and the filling finishes cooking.
Make sure not to stuff the vegetables too tightly because the rice and lentils will slightly puff up while cooking.
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.
A healthy body image and self-love are much more important than a number on a scale. While there is excess societal pressure to look a certain way, there are benefits to being a healthy weight. Being overweight can contribute to various other health problems. Fortunately, there are things you can do every day to both stay in shape, or get back into shape. While exercise and a healthy diet are essential, simple things you can do in your home life can support you too in your weight loss journey.
Here are 7 simple things you can do at home to help lose and keep off extra weight:
1. Eat Only to the Point of Need
It's common to never want to stop eating when we are eating with our favorite food. It feels good to eat excess scrumptious food in front of us until getting to point of being too full and regretting it later. Stay mindful of what your body is indicating and notice what the difference between need and satisfaction is. Eat just enough to kill your hunger and not to get full that you feel stuffed. Some say eating to about 80% of being full is a perfect balance.
2. Ditch Sugar and Sweets
This can be a tough one, but it can really help keep you at a healthy weight. While excess sugar can be delicious, it can really add weight to your body. It can also be hard to quit or reduce eating sugar if you consume it regularly (which is most people), so do your best. For some, giving up refined sugar altogether is easier than trying to find moderation, and for some, simply being mindful and having less of it can make a big difference. If you're trying to lose weight, definitely quit drinking all forms of soda.
3. Do Physical Housework
Depending on what the activity is, this tip has the added benefit of not only helping you stay in shape but also getting things done around your home! It's easy to pay too much attention to gyms as the only place to get fitter. You have fitness opportunities at home too. Simple tasks like washing clothes, sweeping your floors, gardening, and cleaning your carpets, all can increase your heartbeat and help you burn calories. While it is not as effective as a yoga class or a gym session, don't shy away from housework, especially if you usually avoid it or someone else in your home does the majority of it.
4. Take a Walk
Walking helps with many things, not just losing weight. It can boost your mood, and help your health in a variety of ways, in addition to maintaining a healthy weight. This means, don’t use a vehicle to go short distances and take a walk instead to feel better both physically and mentally.
5. Use Stairs
If you have stairs at home, going up and down them multiple times per day can help you. The benefits of performing this physical activity frequently are twofold. First, it helps you lose weight, and secondly, it sculpts and strengthens your legs and glutes. This can be a cardio workout if you do enough rounds up and down, which also benefits the brain and joint health.
6. Drink Plenty of Water
Make a habit of drinking a lot of water during the day as it helps in eradicating toxins from the cells in addition to a plethora of other health benefits. Your body is designed to store water and when you drink to the point of need, the cells store it all. But, when you drink more than what’s needed, the cells are left with no option but to release the excess which takes toxins from the body along. Therefore, drink plenty of water during the day if you want to get rid of the body fats more quickly.
7. Do Yoga at Home
This is something you don't have to leave the house, or need much equipment for, and it can help keep you healthy both physically and mentally. Now, it's easier than ever to practice yoga online. Add even a few sessions per week into your routine and you'll begin to notice benefits soon!
Losing weight is not impossible, although it can feel challenging. Remember it's not about perfection and the more kind and accepting you are to yourself, the easier it is going to be to have the body you desire. It's not just about exercise and diet (although they are crucial), but lifestyle choices and little things you do at home every day like the ones above.
By Sophie John
Sophie is a fitness enthusiast who writes about health, fitness, weightlifting, and more.
Practice the Yoga for Weight Loss and Body Positivite Yoga programs to support your weight loss and healthy body image!
All of us, even the most motivated of people, can feel unmotivated from time to time. All the amount of planning and thinking about doing things can’t help if you’re feeling in a slump and finding it difficult to make positive changes in your life.
However, there are a few small ways you can help yourself find motivation and get started with positive changes.
Stick to One Goal
Having too much to focus on can make it hard to feel motivated, and can drain your energy and make you feel overwhelmed. This is one of the most common mistakes that people make - trying to take on too much and accomplish too many things at once. It’s harder to maintain focus when you’re trying to do two or more things at once. Choose one goal and focus on it alone, and move on to the next once you’ve achieved it.
Get Inspired
Find what you need to get inspiration for your goals. This can come from others that have accomplished what you want to achieve, or books, magazines, online blogs. Find success stories and get inspired to stick to and achieve your goals.
Get Excited
Try and get excited about your goals and aspirations. Take your inspiration and build on it till you have a sense of excitement about what you want to do. This can be helped by talking to others about your goals, visualizing what success looks like for you, and carrying that excited energy with you to get motivation.
Build Anticipation
Starting straight away can actually mean you don’t achieve your goals. Building anticipation really works, so set a date in the future to start working towards your goals, mark it in your diary, and start to feel excited about that day. You can use the time you have before your start date to plan and increase your focus and energy.
Write Down Your Goals
Write down what you want to achieve and put it somewhere you see every day. Make it into a mantra, and put it at home and work, to remind yourself of your goal every day. Pictures can also help as well as words.
Tell People
We’re likely to stick to something when other people know about it. Write about it, post on social media, tell your friends and family about it. When more people know about your goal, you’re less likely to back down and more likely to stick to meeting your goal when you’re feeling less motivated. As well as this - hold yourself accountable and give the people in your life progress updates.
Focus On Your Goal Daily
When you think about your goal every day, it's more likely that you’ll achieve it. Try posting your goal on your wall as mentioned, as well as send yourself daily reminders. If you can commit to doing one small thing every day to help you achieve your goal, it will be more likely to come true.
Get Support
It’s hard to achieve something alone. Friends and family can be great to help you boost your motivation, as well as foster a sense of community. Online forums can also help with specific advice relevant to what you want to achieve. It’s going to be a lot harder to stay motivated if you don’t have a support network, either in the real world or online.
Realize Motivation Comes and Goes
Motivation isn’t something that is a constant. It won’t always be easy to feel motivated, and your motivation can come and go with the days. It’s important to remember that you’ll feel motivated again if your motivation dips one day. Stick it out, and wait for that feeling to come again. Think about your goal, and ask for help if you need to.
Stick With It
Don’t give up! If you’re not feeling motivated today, or tomorrow - don’t give up on your goals. The motivation will come back, and slumps are a normal bump in the road of your journey. If everyone gave up on every bump - no one would achieve anything! Stay with your goal for the long term, and you’ll get there in the end.
Start Small
If you’re struggling to get started, it may be because your goals are too big. Start small, for example, get moving for just 20 minutes a day rather than committing to hours of intense workouts. Instead, try some small baby steps and commit to them. Try doing it every day, and work your way up to your larger goal.
Celebrate Your Successes
By starting small, you’re more likely to experience success - after all it’s hard to fail at something that’s easy! Celebrate your successes and take the time to feel good about yourself, building on the feeling to motivate yourself further. With each small step, you’ll feel more successful, and you’ll make a lot of progress.
Think About the Benefits
It can be easy to lose motivation if you’re thinking about how hard something is going to be. Instead, try to think about the benefits, and what you will get out of it. Focus on the positive aspects and feelings, to energise yourself.
Think Positively
In a similar vein, when you think negatively about your goals, try to replace those thoughts with positive ones. Negative self-talk can cause you to slump and lose motivation. Try to catch yourself when you find yourself thinking negative thoughts, and replace them with a positive aspect.
By Amy Cavill
Help motivate yourself towards your goals with daily yoga!
"Do or do not. There is no try." Yoda said it best in Star Wars. If we want to manifest the life of our dreams, it isn’t enough to visualize and plan. You must act. You must do. There is power in movement and this week’s classes are designed to assist your launch into action and your manifestation of change.
Our thoughts and emotions hold great power. Yoga and meditation help us quiet our mind and tune in to our inner desires––what will bring us true contentment or Santosha. But identifying and visualizing the life we want is only the beginning. You are what you do. Each action we take creates a new pattern inside and out. It is vital to practice with purpose and follow up your intentions with action.
“Do your Practice and All is Coming”- Sri K Pattabhi Jois.
Yoga is a practical discipline, and the Yoga Sutras are a roadmap to manifesting self-realization or yoga. These principles are applicable to all life and not just the yogic path. Abhyasa and Vairagya are two core principles discussed in Yoga Sutra 1:12 to 1:16. For purposes of this discussion, we’ll focus on Abhyasa, which is defined as effort or practice.
Abhyasa means that you can’t contemplate yoga to garner its benefits. To progress in your body, mind, and heart, doing asana, pranayama, and meditation is the key. Patanjali advised three principles for abhyasa: practicing for a longer time, practicing without interruption, and committing to the practice. Putting in the effort matters most. In other words, action creates the seeds for growth.
Often in yoga class, teachers will instruct you to release distractions and settle into sensation and breath. We store emotions in our tissues, so movement helps to release those negative ones that could be holding us down. In this manner, we can also release our often-repetitive thought patterns. When we’ve created more space to focus on that which we wish to manifest through action, we are manifesting positive growth.
Your guides this week will inspire you to action with different styles and practices to encourage your growth. Have fun and take action this week!
Turn Feelings into Action with Christen Bakken
Hand to Toe Flow with Kylie Larson
Robert Sidoti - Yoga for Men 2: Welcome Back
Jack Cuneo - Align & Flow: Take Action
Looking at the calendar and seeing the Halloween is near I am almost sure that everybody has too much pumpkin. I love pumpkin, but there is always too much of it. As I hate food waste, I always roast all the pumpkin I have leftover, squeeze extra water out of it, and keep the puree in the freezer. The flesh is easy to use for soups, cakes, and risottos and it lasts there forever. Today's recipe is also based on the pumpkin puree, but in case you don’t have that waiting in the fridge, just roast the cubes of pumpkin in the oven and use the puree fresh. In this case, you don’t need to squeeze out all the water, just use it instead of some of the stock.
What do you do with all the pumpkin leftover from Halloween? Let us know in the comments!
Pumpkin Risotto
Serves: 2
Cooking time: 30 min
1 medium onion
1 stalk of celery
1 tsp olive oil
1 cup arborio rice
¼ cup dry white wine
1 cup of pumpkin puree
1 ½ tsp ground turmeric
1 ½ cups of hot vegetable broth
3 tbsp butter
½ cups of grated parmesan cheese
The juice from ½ lemon
Chop the onion and celery thinly. Sweat them in oil and around ¼ of the butter in the bottom of a saucepan for 5 minutes until the onion becomes slightly translucent.
Add the rice to the pot and heat for another minute or so while stirring.
Pour in the wine and let the rice absorb it.
Next up add the pumpkin and turmeric to the rice, keep stirring and let it absorb lightly.
Start adding hot broth, one ladleful at a time, and slowly let it absorb. Only add another ladleful once the previous one has been absorbed.
Once you feel that the rice is almost done (this takes around 20 minutes), add the last ladleful of broth, mix in the butter, parmesan, and lemon juice, cover with a lid and leave to rest for 5 minutes.
Serve immediately, otherwise, it will get cloggy. It is nice to add roasted beetroots on top of the risotto.
“You are what you eat,” we all have heard it, know it, and most of us believe it. But are we aware of it and the aspects related to the effects of food on our minds? We need to take care of what we are eating and what is eating us.
We know the effects food has on our bodies and have basic knowledge about what food contains what kind of nutrients and in what quantities, also what kind of nutrients we need to get healthy to lose fat, etc. But we have probably not given importance to the effects of food on our minds and personality.
Does the food we eat really affect our minds and thoughts?
We were under this misconception that food is only limited to the nutritional value it has. But food has an immediate effect on our minds and thoughts. Apart from nutrients, our food also has vibrations that are influenced by two things:
1. The vibrations the food itself has 2. The vibrations of the person who is cooking the food for us.
Our thoughts are affected by both of these vibrations. If these vibrations are not good, we consume those bad vibrations with the food. Therefore it is very important to focus on the state of mind of the person who is cooking the food. Like if a mother is cooking for the child, it is important for her to be in a happy, peaceful, or stable state of mind and not angry, depressed, or sad because she is going to serve those thoughts to her child not directly but in the form of food. Both negativity and positivity have different vibrations.
The effect of food on thoughts
There is scientific research about the effect of food on thoughts which is done on plants. The same kinds of plants were planted in the same kind of soil and land, fed with the same water, but the people watering the plants were different. Some were reported to feel high levels of negativity, some were deemed as 'regular' people, and others were highly-emotional people.
After 4 months, it was noticed that the growth of plants watered by the negative group was the least of the three, the normal people were better, and the growth of plants watered by highly-emotional people was the highest of all three because of their care, concern, and positive vibrations while feeding the plants.
This is a very simple experiment which we can do at our home with two same types of plants. We need to water them regularly in the same way, but we need to nourish one of them with our positive vibrations, love, and concern, we can also talk to that plant and build a relationship with it like a friend, and we don’t have to do this with the other plant, in fact, we should water that plant at such a time when we are angry or are feeling bad. After a month or two, we can see the difference in the growth.
There are also other scientific researches that prove that thoughts and intentions can alter the physical world around us.
Aura or energy field of food through Kirlian photography
Food is not the matter, but it is energy, and the energy levels of food can be measured. It is seen that fruit has the highest energy level, then sprouts, after that vegetables and at last flour have lowest energy level. Also, in the case of fruit and vegetables, fresh fruit and raw vegetables have higher energy than stale fruit and cooked vegetables.
This energy is in the form of aura, which is measured through Kirlian photography. In this technique, when the picture is taken, we can see the full energy field of the body. It has the shape of the person, and the rest of it has colors depending on its energy level.
This technique can be used to check the levels of energy in foods too, and it will be clearly visible in pictures that fresh fruit or a fresh raw vegetable will have more light colors, and the colors of stale fruit or a cooked vegetable will be on the darker side.
Why is plant-based food better than non-plant-based food?
We all know that plant-based food is better than non-plant-based food for health, but we still consume non-plant-based food by giving ourselves justification that it contains a high level of proteins and energy. But the other fact is that soy bean protein is an amazing protein, and there are other vegetarian and vegan options available, and they are highly nutritious.
These days the frequency of heart diseases is increasing like anything, and the main reason for it is cholesterol, and non-veg food contains high levels of cholesterol.
Another very important aspect of non-plant-based food that people do not focus on is when a living being is killed, it has a high level of toxic chemicals being secreted just before it is killed because of fear and anxiety. When the flesh is cooked, these chemicals do not get destroyed and are retained in the body and therefore, when we consume a meat-based dish, we are consuming these toxic chemicals and also the vibrations of fear and anxiety within us.
So, now we are aware of the important aspects of both plant-based and non-plant-based food we need to make our choice among whether we want plant-based proteins and nutrients without fear, anxiety, and toxic chemicals, or animal proteins that can be higher in them.
It is our body and our mind, and we have to take care of what we consume to make them healthy.
By Terrence Curtis
Terrence Curtis is a professional writer who is interested in topics such as personal growth, wellness, and motivation.
Do you need a little helping hand to calm down right this moment? If you missed YogaDownload.com’s two October yoga retreats in Spain and Portugal, you may not be as relaxed as those lucky students (and teachers!)
For the rest of us at home––don’t worry! We’ve got some classes designed to bring your nervous system back into balance and help you unwind.
One of the greatest gifts yoga offers is its profound impact on the brain and the nervous system. The sympathetic or “active” nervous system governs our fight or flight response. You know, our ability to react quickly to danger and use a rush of adrenaline? Well, what happens when our lives are too busy, and we are over-stimulated is that our adrenals and cortisol levels get out of whack and our bodies don’t know how to regulate the adrenaline. Think stress, accelerated heart rate, high blood pressure, anxiety, and a host of other reactions that can lead to a state of dis-ease. Over time, if we fall into this type of pattern of constantly being in heightened over-active mode, our bodies and minds begin to suffer.
Enter yoga! Many yoga techniques, including asana, pranayama, and meditation all work to activate the parasympathetic or “passive” nervous system. The parasympathetic nervous system lowers blood pressure and heart rate, which in turn imparts feelings of serenity. Certain styles of yoga like Gentle Hatha, Restorative, and Yin emphasize asanas (postures) that are designed to not just create more physical flexibility and mobility, but also to soothe your nerves.
Certain poses are recommended to help your relaxation response kick in. Forward folds and inversions are two of the best ways to almost immediately reduce stress and soothe the nervous system. When your head is below your heart, like in Adho Mukha Svanasana (Downward Dog) and Sirsasana (Headstand). Gravity works to encourage the blood to flow back toward the brain, which has a soothing effect on your body and mind.
Forward folds like Paschimottanasana (Seated Forward Fold) encourage introspection and offer a way to filter out external stimulation. When you add in mindful breathing techniques, like extending your exhales twice as long as your inhales, you send additional signals to your system that it is time to cool down and unwind. Seated meditation, Savasana (Corpse Pose), and Balasana (Child’s Pose), all offer the opportunity to shift your focus inward and slow everything down.
This week, we’ve got four excellent classes to help you experience relaxation with expert guidance. Try one or all of them and see if your stress levels lower, you sleep better, and you feel more balanced. Relax and unwind!
Yin 101: Mindfulness with Caitlin Rose Kenney
Breathwork: 4 Purifications with Geenie Celento
Reset Refuge: Crazy Day Decompression with Elise Fabricant
The Neurology of Yoga with Shy Sayar
When the cold weather has gradually manifested itself, pumpkin soup warms our souls. You can prepare this delicious gluten-free pumpkin soup recipe, both with and without cream.
500g (about 2 slices) pumpkin
1 potato
1 carrot
1 clove of garlic
1 onion
1 teaspoon of powdered turmeric
1 teaspoon salt
1 teaspoon of black pepper
1 tea glass of cream
4 tablespoons of olive oil
For serving:
1 handful of pumpkin seeds
2 spoonful butter
1 teaspoon of ground red pepper
4-5 leaves of fresh sage tea
Dice the pumpkin, onion, potato, carrot, and garlic. Add olive oil into a medium-size saucepan and add the chopped vegetables into the pan. Saute for 3-4 minutes until your vegetables change color. Add water over the vegetables and boil for 30 minutes. Make sure the vegetables, and especially the pumpkin, are cooked. Then add salt, turmeric, and pepper. Bring all these ingredients in the pot to a puree consistency with a hand blender and add the cream to the soup you have prepared optionally. Mix with a metal whisk with all the ingredients in the pan for 3-4 minutes and turn off the heat. While serving your soup, sauté sage leaves, pumpkin seeds, and chili peppers in a small pot with butter. After putting the soups in bowls, Pour this sauce over your soup. Here your pumpkin soup is ready!
By Maria Atiq
If you want some relaxing yoga before or after your pumpkin soup, enjoy the mellow Yin Yoga program.
Anyone who has experienced a jolt in their back when trying to get on with their day to day life understands how bad lower back pain can be and how it can debilitate us.If you’re not careful it can become a chronic problem that will lead to serious issues in life. But you don’t have to let it become an issue that ruins your life! Here are some tips to protect your lower back and protect your spine
Movement is Medicine
You might think that resting is best and that exercise is counterproductive to help prevent back pain, but regular exercise can help - although don’t do it if you’re in pain already! Gentle exercise like walking, swimming, and yoga can help to prevent lower back pain and can help to strengthen your core - which is one of the best areas to strengthen to help avoid straining your lower back. If you have severe or chronic back pain, consult with your doctor before starting any exercise program.
Lift the Right Way
Even if an object is light, you should always be aware that you’re lifting it the right way. Lifting the wrong way and twisting while you lift can be destructive to your lower back, but a simple adjustment can massively reduce lower back pain. Stand as close to the object as you can, and live with your legs and knees, and keep your back straight. Bending your knees and keeping your back straight is vital to a proper lifting technique. And remember - don’t lift anything that seems too heavy!
Be Mindful of Good Posture
Standing up straight with your shoulders back is vital to preventing back pain. In the modern age of desk and computer use, it's easy to slouch and not sit up straight. This puts pressure on your back, which may cause pain and discomfort. One thing you can do is find an ergonomic chair to keep your spine straight, as well as keep your feet flat on the floor. Take breaks once an hour and change position fairly frequently. Also - try a headset to speak on the phone to help avoid pain in your neck and upper back too.
Sleeping Well
Sleeping is essential for good health. It’s best to sleep on your side to take off any pressure from your back, as this also helps to alleviate sleep apnea. Sleeping on your stomach can cause too much pressure on your spine. It’s also very important to get the right mattress and pillow that can help to support your body and neck. This will avoid early starts with neck and back pain!
Avoid Excessive Bending and Twisting
When you’re active, it's easy to bend and twist without realizing it. This can occur when we’re doing housework, gardening, or even just picking things up from the floor. Twisting your body as you bend down can seriously damage your lower back. Instead, try to turn your whole body instead of twisting.
Losing Weight
If you are overweight, you might be adding to your lower back pain. Especially if it’s around your waist, extra weight can be a prime risk factor for pain in the lower back as it adds extra stress to the muscles and ligaments in that area. Exercise and a healthy diet will make it easier to drop extra pounds and prevent chronic back pain.
Drink More Water
Staying hydrated is essential to our general health. Joints and bones need hydration to stay flexible. In particular, spinal discs can be susceptible to dehydration and can shrink when they have a lack of fluid due to lost height. This can mean our discs become prime to slipping out of their proper place, and can lead to a herniated disc.
Don’t Ignore Any Pain
If you experience pain, it’s your body's way of telling you something is wrong and needs to be fixed. If you ignore your pain and don’t address the problem, any underlying health and back issues are likely to become worse and worse.
If you want to do yoga for your back pain, this week we have a 2-week program that will give you relief, strength, and support for your hips and lower back. If you have pain, sciatica, discomfort, or tightness in this region of your lower back and hips, this program will give you both lasting relief, as well as prevention for future injuries and ailments.
“Do not judge me by my success, judge me by how many times I fell down and got back up again.” - Nelson Mandela
Being graceful and strong when life is flowing along smoothly is one thing. Maintaining that grace during difficult times is a different proposition. We’ve learned this lesson on a global scale over the last eighteen months. Our lives are different, and we’ve all had to tap into our inner strength and resiliency, often to levels we’ve never imagined accessing.
Life is a rollercoaster and how well you navigate the twists, drops, and 360-degree loops is an indicator of your resilience. Yoga can help you empower yourself and tap into your inner resiliency and strength in such a way you can continue moving forward in your life despite seemingly insurmountable obstacles. Learning to bend before you break is vital.
Psychologists define resilience as the process of adapting well in the face of adversity, trauma, tragedy, threats, or significant sources of stress—such as family and relationship problems, serious health problems, or workplace and financial stressors. That's the role of resilience.
One of yoga’s great teaching centers around impermanence––yoga reminds us that everything is temporary. Everything. Accepting this principle can aid us when we experience illness, loss, and grief. The only constant in this world is change and tuning into this universal truth helps us feel more in step with the rhythm of life and death and transformation. We’re living through a time of extreme transformation of the world and we’re all doing the best we can to adapt and live our best lives.
Yoga, pranayama, and meditation are vital tools on this winding path. By moving and breathing and focusing our thoughts in a deliberate manner, we’re strengthening our wells of emotional resilience. The power of creating this inner flexibility and strength is boundless––we can transcend external circumstances if we recognize how powerful our own spirit is to handle just about anything.
Simply put, yoga helps us cope and learn to embody resilience through all of life’s ups and downs. Nobody can escape pain and suffering. Learning not to identify with the suffering and instead to use it as a tool for growth is one of yoga’s greatest gifts. Yoga helps us tap into our inner strength, our flexibility, our acceptance that life is a dance between shadow and light.
Join us this week for four classes specifically designed to help you tap into your inner resilience––not simply to survive tough times, but to transcend them.
Be Resilient Flow with Claire Petretti Marti
Firm and Strong with Pradeep Teotia
Mindful Motion for Healing with Shannon Paige
Embodying Shakti with Jeanie Manchester
The chillier it gets the more soups and stews find a way to my table. And why wouldn’t they if they are so easy to make and delicious each time! I must admit that even though this type of food is very easy to prepare in bulk, I usually still only cook for one lunch or dinner. But this does not mean that you should cook for each separate meal. Feel free to double or triple the recipe and eat it several days in a row or even freeze it for future quick dinners. I completely understand that cooking is not something that everybody loves to do and if you are one of those people just prep ahead. It is 100 times better to have a few homemade healthy meals waiting for you in the fridge or freezer, than quickly ordering something random from the local fast food joint. Not that there would be anything wrong with enjoying a burger now and then.
Oh, and I kept the soup 100% plant-based and did not even add any vegan creams because the potatoes and beans are creamy in nature. But if you like things extra creamy go ahead and add cream cheese or sour cream of your choice right before blending.
Potato, Leek, and White Bean Soup
Cooking time: 30 minutes
Serves: 3-4
1 tbsp rapeseed oil (or another oil you prefer for cooking)
2 celery stalks
1 leek
3-4 cups of vegetable stock (depending on how thick you like your soups)
2-3 large potatoes, peeled
1 jar white beans
Optional cream cheese or sour cream for EXTRA creaminess
To serve: toasted sunflower seeds, pomegranate, and fresh herbs
Chop the leeks and celery roughly and sweat them in a large pot in oil with a dash of salt on medium heat for 5 minutes. Chop up the potatoes while you are waiting for the veggies to soften.
Add the potatoes and stock to the pot and bring to boil. Simmer until the potatoes are tender and turn off the heat.
Add in the beans and any cream component if you are using it (I didn’t) and blend until you have the consistency you like. Feel free to leave in some larger junks or blend completely smooth. Totally up to you!
Before serving, make sure the seasoning is on point and add salt and pepper as needed. Sometimes I also add a squeeze of lemon or lime juice.
Serve with toasted sunflower seeds, pomegranate seeds, and all the herbs you like.
This week, we are thrilled to celebrate the 15th year of YogaDownload!
This site and community would not be continuing to grow if it wasn't for all of you showing up regularly on your mats from across the globe for the past 15 years! Thank for you logging in to take care of yourselves, while also supporting this global community and resource for online yoga.
As part of our celebration we would like to share our 15 top-rated classes of all time which you can access absolutely free for the next week! We've produced over 1,800+ classes since our inception 15 years ago, and your honest ratings and reviews over the years have helped us to build a library of classes to serve your body and mind's every need.
The criteria for this top-rated list: All classes have a 4.95 rating or higher and and are ranked in order of those with the most reviews.
While there are many hundreds of highly-rated yoga classes on the site, these are the upper echelon of rating scores within YogaDownload's ever-growing library of yoga classes.
Two of the classes on the list have perfect review ratings! Jackie Casal Mahrou, who still creates new classes regularly for you, has many classes on this list. Go Jackie! **To access, click on a free class and then the play now button, then create your free account on the site (or sign in to your current account)
Top 15 Rated and Reviewed YogaDownload Classes of All Time:
1. Get Up & Flow with Jackie Casal Mahrou
Rating: 4.97 rating based on 185 reviews | Released: 2014
2. Morning Movement with Kylie Larson
Rating: 4.95 rating based on 146 reviews | Released: 2015
3. Daily Decompression with Jackie Casal Mahrou
Rating: 4.95 rating based on 144 reviews | Released: 2016
4. Beginner Yoga Quickie with Jackie Casal Mahrou
Rating: 4.96 rating based on 141 reviews | Released: 2015
5. Freedom Flow with Jackie Casal Mahrou
Rating: 4.98 rating based on 131 reviews | Released: 2015
Rating: 4.98 rating based on 110 reviews | Released: 2020
7. Heavenly Hip Openers with Jackie Casal Mahrou
Rating: 4.99 rating based on 100 reviews | Released: 2014
8. Good Strong Flow with Jackie Casal Mahrou
Rating: 4.99 rating based on 100 reviews | Released: 2019
9. Quick Energy Flow with Claire Petretti Marti
Rating: 4.96 rating based on 94 reviews | Released: 2015
10. Flow for a Grateful Heart with Christen Bakken
Rating: 4.99 rating based on 93 reviews | Released: 2014
11. Sunrise Flow 1: Wake Up with Jackie Casal Mahrou
Rating: 4.97 rating based on 92 reviews | Released: 2020
12. Yoga Body Buzz with Jackie Casal Mahrou
Rating: 4.98 rating based on 84 reviews | Released: 2015
13. Love to Flow with Jackie Casal Mahrou
Rating: 4.97 rating based on 84 reviews | Released: 2014
14. Get into the Flow with Keith Allen
Rating: 4.95 rating based on 82 reviews | Released: 2020
15. Fitness 'n' Yoga: Quick Full Body Flow with Ben Davis
Rating: 4.95 rating based on 80 reviews | Released: 2017
Who wants to celebrate our birthday with us?
We here at YogaDownload are celebrating 15 years of sharing yoga online! Whether you’ve been with us from the beginning, when the yoga classes were audio or you practiced your first class this morning, we are thrilled you are here. Without you wonderful subscribers from around the globe, we couldn’t have expanded from audio classes, to streaming videos, to yoga programs ranging from meditation to power yoga, to offering one-of-a-kind yoga retreats around the world.
We credit our consistent growth and success to one simple element––YOU. When you offer feedback to us with our new programs, we listen. We strive to attract the very best teachers from around the world and deliver them to you. The variety of offerings is vast, with thousands of classes of all lengths, styles, and levels. There’s a special bond created between teacher and student, even via the screen and our teachers consistently share how happy they are to connect with all of you.
From joining in our special challenges where you receive daily classes in your inbox and a special community of fellow yogis practicing along with you to joining us in person for one of our world-class yoga retreats, you’ve co-created this community with us. We consider you our family and we hope you consider YogaDownload your yoga home.
Our hashtag, #Goyouromway exemplifies that we’re all unique, but we are all on the yogic path. Although each of us is practicing from a different location from Africa to Australia and everywhere in between, we’ve created a true lasting connection. We are all in this together!
Our founder, Jamie Kent, created YogaDownload to bring affordable yoga to anyone, anywhere in the world. Her vision was yoga accessible to everyone who wanted it, no matter your location, budget, or experience. Online yoga with us saves you time, enables you to go at your own pace with expert instruction, and choose from a wide variety of classes with new ones being added each week!
To commemorate this birthday, anniversary, and milestone, this week’s featured classes are four of the most popular and top-reviewed classes to ever grace our site. Enjoy these throwback classes, from some of your favorite teachers who still regularly produce new classes for you!
Thank you for being here!
Jackie Casal Mahrou - Get Up & Flow
Kylie Larson - Morning Movement
Elise Fabricant - Neck, Shoulders, & Back Therapy
Celest Pereira - Quicky Stretch & De-Stress
Here in Estonia, the season is slowly changing to autumn and this means loads of produce from vine ripe tomatoes to mushrooms in the forests. And of course, loads of apples. Apples are the superstar here in this breakfast bowl.
I never peel apples if I know where they are from – most of the nutrients are directly under the skin and I don’t see any reason to waste them. The other very nutritious part of the apple is its seeds, so I often eat those too. To use in recipes, I still prefer to remove the cores for smoother results.
It is also important to know which type of apples you are working with as they range from very sweet to very tart. So just have a taste before you mix the apples with the sugar and add a little less or more sugar if you feel like it. The amount given here is for medium sweet apples but bear in mind that I don’t have much of a sweet tooth and the recipe here is meant as breakfast, not a dessert. Of course, you can enjoy the breakfast bowl any other time too and if you feel that you need a dessert instead, a scoop of vanilla ice cream would make a nice addition.
The recipe itself is super simple, especially if you have some leftover quinoa waiting to be used up. Just cube the apple, mix with sugar and cinnamon, throw in the oven, and while apples are baking, prepare the rest of the ingredients. Easy breezy.
Roasted Quinoa & Apple Breakfast Bowl
Cooking time: 20 min
Serves: 1
1 cup apple cubes (if using homegrown apples, do not peel)
1 tsp coconut sugar
1 tsp ground cinnamon
½ cup cooked quinoa
1 tsp coconut oil
6-7 pecan halves
Preheat the oven to 450F.
Mix the apple cubes with sugar and cinnamon and cook in the oven for about 15 minutes until they soften a little.
In the meantime, toast the nuts in a dry pan and set them aside.
Melt the coconut oil in the same pan and warm up the quinoa until a little crispy.
As soon as the apples are cooked place everything in the bowl and enjoy while warm.
Kadri is a food blogger and yoga teacher from Estonia. She loves healthy food and cooking and for her, these two are often the same thing. Cooking meals from scratch, you know exactly what goes in it and even without holding back with sugar or fat we end up using a lot less compared to ready-made frozen stuff from the supermarket.
She does love to spend time in the kitchen, but most of her recipes are simple and don’t take more than 20 minutes of active cooking time. She thinks that everybody can find time to cook healthy food at home, it is just a question of planning. "I work in an office full time, teach yoga 7-8 hours a week and write a blog. So if I manage to cook most of my meals, then so do you!"
Connect with Kadri and enjoy many more of her delicious healthy recipes on her website here: http://www.kahvliga.ee/.
Practice Yoga for Detox, Cleansing, & Vitality now to complement this healthy recipe!
Arthritis sucks. It is the most common ailment in the United States. But just like any ailment, there are ways to ease the symptoms by eating foods that reduce inflammation.
Here is a list of seven that might help you find relief from arthrisis:
1. Green tea. Contains a natural antioxidant which may prevent cartilage from breaking down.
2. Foods with Omega-3 fatty acids. Fish oils. flaxseeds, walnuts and other good fats may help build strength and reduce fatigue.
3. Olive oil. Contains a compound that blocks the same inflammatory pathways as ibuprofen and aspirin.
4. Fruits and Veggies containing Beta Carotene. Foods like carrots, pumpkin, kale, and sweet potatoes not only help reduce inflammation but may prevent inflammation-related disorders like rheumatoid arthritis.
5. Vitamin C. Foods with Vitamin C – oranges, broccoli, bell peppers, kiwis, kidney beans, and more – may be responsible for the growth of collagen, and therefore cartilage, in the body.
6. Anthocyanins. These super powerful antioxidants inhibit inflammatory chemicals and can be found in the red and purple foods like eggplant, cranberries, grapes, plums and currants.
7. Spices. For eons, pungent spices like ginger and turmeric have been used medicinally for their anti-inflammatory properties.
If you have arthritis or are wanting to prevent it in the future, avoid these five food groups:
1. Saturated fats 2. Trans fats 3. Fried food in general 4. Refined carbohydrates 5. Foods high in simple sugars
“By drawing our sense of perception inward, we are able to experience the control, silence, and quietness of the mind.” B.K.S. Iyengar
Hey, does anybody out there need to relax?
If you’re waving your hand wildly, join us this week for some yoga sequences that soothe your nervous system, reduce anxiety, and lengthen the entire posterior side of your body. Forward folds are introspective postures that will help you quiet your mind’s chatter and relax.
During a well-rounded yoga practice, you move your body throughout a range of positions including forward folds, back bends, spinal rotation, and lateral movement. By choosing to emphasize forward bends in a practice, you’ll primarily cool your system down, inside and out. A few key pointers will make sure you maximize the benefits of this family of asanas and avoid injury to your lower back and hamstrings.
Alignment is key in forward bends. If you’re newer to yoga or simply have tight hamstrings genetically or from other activities, it can be tempting to force yourself to reach your toes. Uttanasana (Standing Forward Fold) and Paschimottanasana (Seated Forward Fold) are two of the most common yoga poses and they offer a wide array of benefits. Hinging from the hips as opposed to rounding in the middle back is step number one.
Please don’t ever lock your joints––if you try to keep your legs straight or lock your knees, you can injure your lower back, glutes, and hamstrings. Develop the habit of always starting with your knees slightly bent and if everything feels good, feel free to straighten. But soft knees are always an excellent option, as long as you’re experiencing positive sensation.
While supple hamstrings are great, the benefits go deeper than your muscles. Forward folds tap into your parasympathetic nervous system which controls your ability to relax and decompress. It’s easier to control your Drishti gaze in forward folds, which allows you to filter out distractions and direct your awareness inside. Some yogis find folding inward more challenging because in that position, there’s nowhere to go to escape what’s weighing down your mind or heart. Spending time in forward folds will aid you in processing emotions and ultimately releasing them.
Last but not least, spending time in forward bends compresses the internal organs. Forward bends can act as a massage of your internal organs and aid in healthy digestion and elimination. We all want to keep our energy flowing, both physically, emotionally, and mentally. If you’re ready to fine-tune your alignment and prevent injury while also soothing your soul, try this week’s classes curated just for you!
Ellen Kaye - Fine Tune Your Forward Fold
Kristen Boyle - Alignment Guru: Forward Fold and Half Lift
Patrick Montgomery - Focus on Form: Forward Folds
Jack Cuneo - Ashtanga Standing Postures
October is here! The weather is finally starting to turn a little cooler and we can feel the beginnings of the comfy fall vibes. We’re looking forward to hot drinks, warm blankets, jackets, scarves, and chilly walks among the fallen leaves.
And we’re also looking forward to all of the baking that comes with the fall and winter seasons.
We can probably all agree that almost nothing goes better with cozy sweater weather than a warm baked good.
Since pumpkin is the widely accepted food mascot of fall, we feel like this delicious pumpkin bread is the perfect recipe to fulfill all of your warm sweets cravings. This bread is full of pumpkin flavor, moist, and super satisfying.
This recipe is keto, at less than 3 grams of net carbs per serving, vegan, low carb and low sugar — a combination that’s a rare find! This is also an 80:20 recipe, (meaning a treat we enjoy when we’re not cleansing). For our community who follow our Low-Sugar Vegan Plan (found in our 14-day cleanse), this is the perfect recipe for you!
We also used a new and exciting discovery — Himalayan Tartary Buckwheat Super Nutrition Flour. This is a grain-free buckwheat flour that is low-glycemic, lower in carbs than normal buckwheat, and rich in antioxidants, prebiotics, and resistant starch — all of which give this bread a solid nutrition boost.
If you can’t get Himalayan Tartary Buckwheat flour this time around, feel free to substitute it with normal buckwheat flour if you tolerate it. It won’t be grain-free or keto, but it will still be super nutritious and satisfying.
Enjoy, and stay tuned for more pumpkin madness!
With love and warm pumpkin bread,
Vegan Keto Pumpkin Bread
¹⁄3 cup non-dairy milk of choice
⅓ cup Lakanto granulated sweetener
2 tbsp ground flax seeds
1 tsp vanilla extract
¾ cup pumpkin puree
⅓ cup coconut oil, melted
¼ cup Himalayan Tartary Buckwheat flour
½ cup arrowroot flour
1 ¼ cup almond flour
2 tsp ground cinnamon
1 tsp ground ginger
¼ tsp allspice
1 ½ tsp baking powder
¼ tsp salt
Optional:
Top with chopped pecans before baking
Replace the spices with 1-2 tsp of your favorite pumpkin spice blend
Preheat the oven to 350°F. Line a 9 by 5-inch loaf pan with parchment paper. Leave extra parchment hanging over the sides for easy removal.
In a large bowl, whisk the non-dairy milk, flax seeds, and vanilla extract together. Let sit for 5-10 minutes, until the mixture starts to thicken. Then add in the sweetener, pumpkin puree, and melted coconut oil, whisking until the mixture is completely emulsified.
In a small bowl, whisk together the flours, cinnamon, baking powder, baking soda, and salt. Stir the dry ingredients into the wet ingredients until they’re fully incorporated and smooth. The final texture should be thick and dough-like. Using a rubber spatula, scrape the mixture into the lined loaf pan and spread it evenly.
Bake for 50-55 minutes or until a knife inserted into the center comes out clean. Remove from the oven and let rest for 10 minutes before removing. Allow the bread to cool completely before slicing.
Working out every day to get toned can be hard, and not everyone's first priority in life. However, doing yoga can be a great, low-impact way to tone your body and look fitter. And there are a few ways that you can complement your yoga practice to help you get toned up.
Mixing it up
Most fitness trainers agree that you should add variety to your workout routine. Doing the same things day after day won’t help you to get toned any quicker. Listen to what your body needs and mix up yoga and stretching with more intense workouts and lifting to create a good balance between your workout. This will help you develop a more well-rounded fitness base, and prevent injuries from overuse, as well as keeping things fun and less boring!
Walk more
One of the easiest and best ways to get your body moving? Walking! Unlike some more hardcore workouts like Hiit or metabolic training, walking gives very little additional stress to the body, which actually results in a higher ratio of fat burning. This is due to the fact that low-intensity workouts like walking rely far more heavily on fat reserves, instead of stored carbs for completion. Another bonus? Walking removes deep abdominal fat first. Just remember to wear comfy shoes that are supportive also!
Set realistic goals
Try to make a specific plan with smart goals that are both realistic and attainable. Motivation to work out can be hard, but making a plan and sticking to it is the best way to ensure results. Good things come to those who preserve! Don’t set unrealistic goals, like promising yourself to workout six or seven times a week, for a long time. Instead, try to start with something easier to manage, like two or three times a week for 30 minutes. This will make it more likely for you to reach your goals and will build confidence, a sense of accomplishment and add to your newfound motivation.
Take the stairs
All fitness experts agree that taking stairs can provide a great workout for your body. Try to skip the lift and take the stairs whenever possible, but also you can use the steps in your house for exercises like calf raises. This involves stepping onto each step and dropping your heels, then raising them as high as you can and dropping again. This is a super-easy way to exercise your calf muscles, which helps with other workouts like running and cycling.
Workout in the morning
Life often gets in the way of working out, and we often have every intention of exercising or hitting the gym at the end of the day or after work. It’s also really easy for us to think our way out of it, and can just sit at home watching TV instead. The solution is to work out in the morning before your brain can talk your way out of it! By the time you’ve actually woken up, you’ll be halfway through your workout, and enjoying the endorphins.
Try just a few minutes a day of high impact exercise
High intensity interval training can have a huge impact on your body in a small space of time. Why not try just doing a few minutes of intense exercise, by setting a timer on your phone and doing things like squats, jumping jacks, pushups, burpees or jump squats? Or try spinning for a few minutes at a time to get your heart rate up and your muscles working. This will boost your endorphins before you know it. Try this a few times throughout the day.
Starting Slow
Try something slower and double before jumping into hardcore workouts. This will make your workouts less intimidating and easier to do. For example, try Yin or Hatha yoga before an intense Vinyasa workout. This is perfect for newbies and people recovering from injuries.
Stretch Stretch Stretch!
We can often neglect stretching, but flexibility can help to prevent aches and injuries and can be easy to incorporate into your day-to-day life. Stretching can also improve your posture, which can tone your shoulder muscles. For example, a chest stretch can elongate your pecs and make you look more toned. It’s also important to stretch if you sit for most of your day, in an office for example.
Boxing
One of the best and easiest ways to tone your upper body is to start punching. If you grab hand weights and use them to punch out in a straight line, you can tone up your chest and shoulders. Try to do it for 60 seconds without stopping at a time - or even better, go down to your local boxing gym and hit the bags.
Don’t skimp out of the protein
Increasing your intake of protein can help to sustain muscle, especially during weight loss. When you lose weight quickly, it can be easy for your body to lose muscle mass, which can affect the toned look you might be going for. Leucine in whey, animal protein and dairy products can have a direct effect on muscle mass to prevent loss.
If you’re thinking about getting toned, this week's classes support strength, flexibility, and weight loss. Yoga and yoga-fusion classes can help tone your entire body and also help burn fat. While yoga is about self-acceptance, there is also nothing wrong with using your yoga practice for specific goals.