“If your spine is inflexibly stiff at 30, you are old. IF it is completely flexible at 60, you are young.” - Joseph Pilates
How old do you feel today? Most people experience tightness or pain in their back at some point. Whether you’ve been sitting too much or ran too many miles or overdid it in the back yard, you stand up and––ouch! Whether you simply need to stretch and strengthen the muscles surrounding your spine or it’s time to address chronic physical pain, yoga is a powerful tool.
Look at nurturing your back as an investment in feeling great well into old age. This week, we’re introducing a 3-week program designed for hips and lower back therapy. A wide variety of yoga styles and levels offer classes that give you the tools to maintain a healthy back and alleviate pain if you’re suffering. Yoga addresses not just the physical body but tunes us into our emotional body, which can often be what is triggering physical pain. Difficult emotions build up and inhabit our tissues. Creating an emotional release often results in physical relief.
Yoga focuses on the subtle body, which is essentially the blueprint of the physical body and is where the system of Nadis (energy channels) and Chakras (energy centers) run along the spinal column. The Sushumna Nadi begins at the base of the spine and finishes at the crown of the head. Each of the seven primary chakras relate to emotions and manifest as pain or discomfort in the corresponding area of the spine.
For example, the Muladhara (Root) chakra at the base of the spine deals with our basic needs for survival and our relationships with family. When these emotional issues aren’t balanced, pain can manifest in the lower back and hips. Or let’s say you’ve got a major crick in your neck. The Visshuda (Throat) chakra, which represents your ability to express your truth, could be involved. Often when we observe what’s in our heart when we’re experiencing back pain, the answer lies within.
Whatever the reason you’re experiencing weakness or pain in your back, a targeted yoga practice can help! Physically, yoga will open up tight muscles in the back, hamstrings, and hip flexors, which all can contribute to back pain. Also, take the time to strengthen your core because the muscles in your trunk provide girdle-like support for your spine. Often back pain can be tied to all these factors and yoga can counteract these issues and offers relief.
A consistent yoga practice offers much more than physical benefits. You’ll quiet your mind and relax difficult emotions, which can be a major contributor to physical pain. Having an outlet to safely release anger, sadness, and fear relieves your being on every level. Our mind and body are inextricably linked. Give yourself the gift of a yoga program to help soothe your emotions and relax tight muscles and tension.
Are you searching for a cake to serve your family and friends this holiday season? A dessert that’ll impress your guests but won’t take you hours to make? We’ve got the cake for you!
Our new Pistachio Olive Oil Cake with Cacao Cashew Ganache makes a fantastic holiday dinner centerpiece. It’s the perfect recipe to have in your back pocket for any occasion.
This pistachio cake is low-sugar, dairy-free, and grain-free and tastes absolutely luxurious. To make sure it’s a crowd-pleasing dessert, we cut the monkfruit in half and balanced it out with maple syrup so even your pickiest guests will love it. Half and half is a great way to reduce the monkfruit taste while keeping the recipe low sugar.
We made sure the recipe was practically flourless — the base is Cuisinart-blended raw pistachios with a little bit of Tigernut flour added for structure. The result is a cake that’s easier on your digestion (no heavy flours to process), but big in flavor.
The best part is this pistachio cake is a one-bowl cake. That’s right — all you need to do is mix all of the ingredients in a single bowl, pour it in a cake pan, and pop it in the oven! This makes for an easy process and way less clean up and stress piled on your already-full holiday prep plate.
And it wouldn’t be a Conscious Cleanse recipe without being rich in nutrients! The pistachios in this cake are one of the best food-based sources of vitamin B6, which is crucial for several bodily functions including blood sugar regulation (the perfect benefit a dessert can have if you ask us). They’re also high in antioxidants and contain the most essential amino acids of any nut.
The Cacao Cashew Ganache is literally the icing on the cake. Cashews make for a rich and thick texture, with all of the healthy-fat goodness you expect. The cacao in this ganache makes for an extra antioxidant boost coupled with natural mood-boosting effects so you’ll definitely end the night on a high note.
We hope you enjoy this tender Pistachio Olive Oil Cake with velvety Cacao Cashew Ganache. It’s a dessert that’s sure to end your holiday feast with a bang.
If you try this recipe for your celebrations, let us know in the comments! We love hearing from you.
With love and luscious chocolate ganache,
Jo and Jules
Pistachio Olive Oil Cake with Cacao Cashew Ganache
Ingredients:
For the cake:
¼ cup olive oil 2 eggs ¼ cup lakanto ¼ cup maple syrup 2 tsp vanilla 2 cup pistachio flour (1 8oz bag ground in blender or food processor) ½ cup Tigernut flour (or almond/hazelnut) 1 tsp salt 1 tsp baking soda
For the ganache:
1 cup cashews, soaked at least 1 hour ⅓ cup non-dairy milk (almond, oat, macadamia) 2 Tbsp maple syrup ¼ cup cacao powder 2 tsp vanilla Pinch salt
Directions:
Preheat the oven to 350°F. Brush a 9” cake pan with olive oil, placing a circle of parchment paper on the bottom of the pan.
If not using pistachio flour, grind pistachios in a blender or food processor into a crumb-like consistency. In a large bowl, stir together the olive oil, eggs, lakanto, maple syrup, and vanilla. Whisk in pistachio flour, tiger nut flour, salt, and baking soda until well combined.
Pour batter into the cake pan and bake for 20-25 minutes.
To make the chocolate ganache, in a high-speed blender or food processor, combine all of the ingredients and blend until smooth. Refrigerate until ready to use or chill in the refrigerator for 1-2 hours to create a thicker ganache consistency.
When the cake is fully cooled, top with the ganache. Enjoy!
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.
Yoga and CrossFit can be paired beautifully to develop a well-rounded physical routine. Yoga is a mindful practice that increases strength, flexibility, and peace of mind, while CrossFit is more intense and aggressive. When both are paired, they provide unique emotional, psychological, and physical benefits. Whether you are an avid Crossfit enthusiast, who wants to balance your regular routine, or a yogi who wants more cardio and strength training, these two modalities work well together.
Here are six fantastic benefits of incorporating yoga into your CrossFit training, or vice versa, to help facilitate a well-rounded routine:
Different Types of Endurance and Strength
Both forms of exercise are known to improve your endurance and strength but in their own unique ways. Yoga uses body weight to increase strength, and CrossFit makes use of training tools and equipment. Practicing yoga poses before a CrossFit workout prepares your muscles and joints for the hard work ahead. In yoga, you improve strength and endurance by the ease at which you do difficult asanas and how long the poses are held for, and in CrossFit, your strength is measured by the amount of weight you can lift.
Increased Flexibility and Mobility
CrossFit workouts need flexibility in your muscles and joints. When you incorporate yoga into your routine, you increase your mobility and flexibility in a deliberate and controlled manner. Yoga stretches your ligaments and lubricates your joints for better flexibility which can greatly enhance your CrossFit performance and reduce the risk of injury. CrossFit's focus on strength can add benefits to your yoga practice also.
Increased Energy and Motivation
Yoga has a big impact on various aspects of wellbeing including increasing your energy levels. The practice can also help you become more self-aware and have better self-control. These attributes help you in achieving your fitness goals and maintaining mental strength when doing intense CrossFit, which requires a lot of motivation and toughness.
Breathing and Balance
Yoga postures require strength, coordination, calmness, stretching, and core engagement. Many of them increase and improve one's sense of balance. These attributes help maintain awareness of breath and inner balance that is essential while lifting weights or doing any sort of strength training. Strength training can also make it easier to maintain balance in yoga postures, like arm balances and one-legged balancing poses.
Increased Relaxation
After an intense CrossFit workout, it’s hard to cool down your body as your adrenaline is pumping and there’s a rush of energy. Yoga helps you wind down and relax after an intense workout.
Improved Metabolic Rate
CrossFit incorporates more cardio training than most yoga styles do. The overall health benefits of cardio exercise are numerous. Various asanas, especially the ones used in Vinyasa yoga can also increase your metabolism. This means you’ll burn calories faster and increase the absorption of minerals and vitamins into the body. All these ensure that your body is functioning at its best, and this improves your performance in whatever you do.
Dos and Don’ts for Combining Yoga with CrossFit: While CrossFit and yoga are a rewarding combination, there are some things you should avoid.
Don’t do advanced Yoga poses and stretches right before CrossFit training. Many studies suggest that doing intense mobility and flexibility exercises before lifting weights decreases strength and power. Warm up your body with dynamic movements and then gradually move through the exercises, increasing the intensity until the body is prepared for what’s coming next.
Don’t try to do intense yoga if your muscles are sore. Tired and sore muscles need time to rest. If you do advanced yoga poses and stretches, it may make things worse. You can do gentle stretching, foam rolling, massages, and other simpler yoga poses for sore muscles.
Combining Yoga and CrossFit in your exercise regime improves performance in both disciplines. They complement each other perfectly. The reflectiveness, peacefulness, and quietness of yoga and upbeat competitiveness of CrossFit can help you keep your mind and body in balance.
By Sancket Kamdar
Sancket Kamdar, a certified weightlifting coach, and a successful entrepreneur founded SF HealthTech with a single goal in mind – to bring high quality, international standard exercise equipment to help fitness enthusiasts and athletes reach the next level of fitness. When he’s not working on new equipment ideas and designs, he loves to create educational content about health, fitness, nutrition, and wellness. He also writes to help budding entrepreneurs on running and growing a business, based on his experience.
The bandhas are energetic locks in the body. They are utilized to gain control of the flow of energy, prana, or life force, in your body. Understanding and engaging the bandhas creates an added depth to your yoga practice.
The bandhas can be extremely beneficial for the brain, the Nadis (energy channels), and the chakras. They purify, remove blockages and harmonize and balance the self.
BKS Iyengar uses a metaphor related to electricity to explain the flow of energy in the body of how the bandhas can help. Similar to how electricity needs to be channeled through conductors, fuses, and switches, to end up in the right places, prana (life force energy) in the body needs to be contained and dispersed to the right places in the body to maximize the flow of energy and not drain the body and nervous system. The bandhas are like the circuits and switches that help conduct the flow of energy.
The bandhas can also benefit circulation, as bandhas temporarily halt the flow of blood, so when released there is an increased flow of fresh blood, which flushes away the old cells and stagnant energy and activates the organs to strengthen, renew and rejuvenate your body.
There are three bandhas. Mula bandha (the root lock), Uddiyana bandha (the abdominal lock), and Jalandhara bandha (the throat lock). Here is an overview and understanding of Mula bandha, is the first one to explore and the foundation for the other two.
Engaging Mula bandha, the root lock, during your yoga practice conducts the flow of energy upwards, instead of downwards. It creates a flow from your pelvic area upwards. It can create a lifted feeling in your asana practice and have you feeling lighter on your mat and in your limbs.
How to engage Mula bandha: While there is no particular organ or specific point (these are energy centers), you will feel the effects of engaging the bandhas in a real way.
One other important thing to remember when engaging and practicing all of the bandhas is that less is more. You do not need to engage too much or struggle to experience the bandhas.
Mula bandha is an upward engagement between your anus and sex organs. For many, it is the muscles that you engage when you stop yourself from urinating. Imagine a needle going through an embroidery hoop and pulling upwards. That is the energy that Mula bandha creates in your body. It can be easy to leak energy out through your pelvic floor and lose a lot of your power and force in your yoga postures, and the simple act of engaging Mula bandha will reverse this.
Practice either seated or standing and on an inhale, feel this upward pull of energy from your pelvic floor, like a thread going upwards through your midline. Don't worry about doing this perfectly, just feel an upward sensation from your pelvis. Hold for three breaths.
Now, disengage this pelvic lock, and sometimes upon letting mula bandha go, you can really feel the release of energy downwards and get an understanding of how effective Mula bandha is. Add this over time to all of your yoga asanas for more support and maximizing the benefits of your practice.
Anybody else ready to manifest their best life? We’re finishing out 2021, so be present and savor these last few weeks. If you’re ready to shift your focus forward, check out what we have in store for you on January 1, 2022. Whatever your goals and desires to live your best life are, a consistent yoga and meditation practice will help you set clear intentions and help you identify your personal life vision.
“Your beliefs become your thoughts, Your thoughts become your words, Your words become your actions, Your actions become your habits, Your habits become your values, Your values become your destiny.” ― Gandhi
One of the most powerful ways to create the life we want is not to simply think about it but to create it through mindful actions. Anybody can talk about what they want, but unless you back up your desires with actions and habits, change isn’t possible. Do you dream of making changes in your life but fail to follow through? Translating thoughts into habits and destiny isn’t easy! A consistent yoga practice helps you turn your awareness inward and clarify what you truly want and need.
Showing up to your yoga mat, especially if you're busy, can be the hardest part. Our 22-day challenge offers you the tools to start 2022 with a consistent daily practice and set up a habit that can last forever. Each morning, multiple classes of varying lengths and levels will be delivered into your inbox. You simply choose the class that resonates most and press play. Stick with your favorites or try new styles and instructors. Enjoy the sense of community with online yogis participating with you around the globe.
A morning yoga practice is a healthy ritual that will help you start your day off positively. No matter what happens afterwards, you’ve started out by boosting your physical, mental, and emotional strength. Yoga has so many benefits, like flexibility, balance, peace of mind, energy, and contentment, to name a few. It can be the foundation upon which to build everything else in your life.
Who is ready to begin again? Let's make 2022 your happiest, healthiest, and strongest year yet. A strong start is crucial and daily yoga can help do the trick. SIGN UP NOW, commit to being your best this year, and bring your friends along as it's free and suitable for everyone!
We like to stick to a light soup for our pre-feast holiday meals. It takes the guesswork out of what to eat while you’re working to get your big meal together for later. So today we’re sharing one of our favorites: Creamy Pumpkin Sage Soup.
Bursting with rich flavor and a smooth creaminess, this soup will warm your belly and enliven your taste buds just in time for the crisp fall weather.
You might even want to add this to your menu instead of eating it beforehand. It’s sure to impress your guests and they’ll never know it’s good for them!
Pumpkins boast the antioxidant, beta-carotene because of their orange color, which has been shown to play a role in cancer prevention and glowing skin (say goodbye to those unsightly blemishes). According to the National Institute of Health, food sources of beta-carotene are even more effective than supplements.
So grab yourself a spoon and enjoy!
Do you have a pumpkin recipe you’d like us to makeover? Please post on our Facebook page or in the comments section below and we’ll wave our magic Conscious Cleanse veggie wand to make it healthy and delicious for you.
With sweet pumpkin goodness,
Creamy Pumpkin Sage Soup
Yield: 8 servings
2 pumpkin pie pumpkins* or 5 cups canned pumpkin 1 TB. coconut oil ¾ cup shallots, diced 3 garlic cloves, chopped 4 cups organic vegetable broth 1 TB. fresh sage, chopped Sea salt and pepper to taste
Instructions:
Pre-heat oven to 400°F. Using a sharp knife, cut the pumpkins in half. Scoop out seeds and place on a baking sheet. Bake for 1-1/2 hours until pumpkin edges are slightly brown. Using a large metal spoon, scoop cooked pumpkin flesh into a bowl.
In a large pot over medium heat, sauté coconut oil and shallots for 4-5 minutes until tender. Stir in garlic and cook an additional minute. Stir in pumpkin flesh, vegetable broth, sage, salt and pepper, bring to a boil, reduce heat to low, and simmer covered for 15 minutes. In a blender, and working in batches of no more 2 cups, purée soup. Return soup to the pot, and heat through. Season with additional sea salt and pepper as needed. Sprinkle with sage. Enjoy!
*I bought two sweet pumpkin pie-specific pumpkins at my natural grocery store. These pumpkins will be much smaller than your typical carving or decorative pumpkins.
What is it to feel relaxed? How can you get there? Focus on the solution (calmness), more than the problem (anxiety).
While it is easy to focus on our shortcomings, like anxiety, stress, and things that feel real and impossible to overcome, the truth is we will never overcome our struggles by focusing too much on them.
Where the attention goes, the energy flows. Sure, it might be easy for someone not experiencing anxiety to say to just ignore it, but on some level, we all have the power to choose what we focus on.
Take a moment, and take a deep breath. After you’ve done that, think about what the opposite of anxiety is for you. What would that feel like? Focus on what you will feel like if you allow your imagination to explore what your energy would be like without excess worry.
Likely, you’d see yourself as relaxed, peaceful, and easy-going. There might be some other qualities that emerge. Confidence is a quality of someone who is calm and centered and not second-guessing their every move.
Stay in this focus on what you look and feel like as a peaceful and confident person. How would your life be different? Let your mind go here, and stay here in this daydream for a few more deep breaths, or journal about it.
You have the power to create this reality through meditation techniques and retraining your mind. Regardless of if your struggle is anxiety, depression, money, relationships, or anything else, you are never going to solve any problem by obsessing over it. You are only going to solve any situation, by focusing on its opposite, which is the solution you desire.
So next time you go to complain about being helpless or stuck, instead, see if you can find the awareness to focus on what you feel like, embodied as the most confident, loving, calm, and centered version of yourself.
You've got this. Envision the vision, and you can live it.
By Keith Allen
Keith is a teacher on YogaDownload.com and as well as YogaDownload's Content Director. His classes balance a meditative focus with safe alignment. He has studied from different teachers, lineages, and styles around the world, and remains a passionate and dedicated student of yoga and meditation. He is passionate about travel, leads workshops and teacher trainings internationally. You can connect with him on his website.
Relax with the Yoga for Anxiety Relief program!
Meditate with Keith right now!
Meditate and Cultivate Calm with Keith Allen
You might think that big, sweeping lifestyle changes are the only way to improve your health drastically. Think of all those huge promises we make ourselves, especially at the start of the year- quitting smoking, losing weight, working out every day.
While bigger health goals are important, some of the biggest changes come from the small steps we can take to improve our health. There are numerous smaller steps you'll take that will help progress your general wellbeing and quality of life - and they’re all things that are easily incorporated into your day-to-day life, so you can keep them up in the long term. Some will only take a few minutes each day but have a huge impact on your health.
1. Destress
There are three main things to reduce stress - working out regularly, mediation, and breathwork, that experts tend to recommend. But simple things can also help. Soothing music, relaxing in the bathtub, or having fun with friends and family can help you to relax.
And relaxation is important, as lots of stress can cause lots of health issues, like heart disease, stroke, higher blood pressure, depression, and migraines, to only name a few.
Even if you don't have lots of time, small periods of relaxation can also help you to destress. Just 10 minutes can help to negate the stresses of day-to-day life. Just reading a book for a short while, or walking your dog for a lap around the park, can help you to feel calmer and more relaxed. Try just taking a few slow and deep breaths if you really can’t take much time out - slow breathing helps our bodies to relax and helps to release chemicals to relieve stress, as well as lowering your resting heart rate.
2. Reduce Salt Intake
Excess salt intake can lead to high blood pressure, which is of course bad for our health. Try to put the salt shaker away, and only use it when you’re cooking when needed. You might find you don’t even need more salt! Healthy alternatives also include lemon, lime juice, garlic, red pepper flakes, or salt-free seasoning. Fresh and dried herbs are also a healthier way to flavor your food.
3. Get More Sleep
Most of us don’t get nearly the amount of sleep that we need. Over time - sleep deprivation can raise the risk of a heart attack or stroke, no matter how healthy you think you are. Even just 15 minutes more sleep a night when you need it could help - but of course, the best remedy is a consistent sleep schedule. Good sleep makes for good health!
4. Drink a Glass of Red Wine
Studies show that one glass of red wine can give health benefits such as antioxidants that fight against heart disease, cancer, anxiety, and depression. But remember to drink in moderation, while there is a medical reason why you can have a glass every now and again, too much alcohol can cause liver and kidney damage, and even cancer. One small glass a day is enough, without it becoming a hindrance more than a help.
5. Maintain Good Posture
Good posture is essential for your health and to help you feel relaxed too. Straightening your back, tucking in your stomach, and sitting with your feet flat on the floor is essential for good posture and good health. This can avoid back pain, which is a common health problem and a cause of disability.
It’s also good to take a few moments to check out how your workstation is set up, to avoid back and neck strain and other injuries you can get when you work on a computer. Simple adjustments can make a huge difference, as well as taking lots of breaks to do stretching exercises.
6. Mental Stimulation
Mentally challenging activities, such as reading, crossword puzzles, or chess, for example, have a protective effect on your brain. Studies have shown that engaging your mind in stimulating activities can lower your risk for diseases such as dementia. Other ways to maintain your mental health include connecting with others - social engagement can also help to protect against dementia.
7. Maintain a Healthy Weight
Keeping a healthy weight can help to lower your risk of heart disease, stroke, and some kinds of cancer. But also, women can be at risk for pelvic floor disorders if they are an unhealthy weight. Obesity can increase the risk for urinary stress incontinence, which is another great reason to try to maintain a healthy weight as much as possible.
8. Improve Your Diet
One way to maintain that healthy weight is to make some small changes in your diet. Try to swap white bread, pasta, and rice for whole grains, which are much healthier. Skinless chicken is also a healthy substitution, as well as lean cuts of meat. Try to cut down on sugary drinks too, and choose healthier snacks like fruit and vegetables rather than chips or sweets.
9. Take the Stairs
Taking the stairs instead of the lift or escalator can help to get your blood pumping, work out your lungs, and also workout the muscles in your lower body. It’s a simple and easy way to add physical activity to your day without setting aside the time to exercise, and it will also help to get your step count up!
10. Daily Stretching or Yoga
Regularly having a stretch will help you to avoid injury, as well as stay flexible as you age. Take a few minutes to stretch each day, even if you haven't worked out. Stretching right before bed can also help to relieve tension in your body before you sleep. Regularly stretching your muscles helps you avoid injuries, stay limber, and move freely as you age.
Take a few minutes to stretch out before and after you exercise as well. Find a quiet space in the office where you won't be disturbed. On the go? Look for natural opportunities in your daily routine to stretch, such as getting out of your car or reaching for items on a high shelf at the store. And balance exercises — like Tai Chi — can help dramatically reduce your risk of dangerous falls.
By Amy Cavill
Strech even at work with this Quick Yoga Breaks at Your Desk package!
Self-care is so important, especially around the holidays. Whether you love this time of year or find it overwhelming, there’s no denying that the pace of life accelerates. Luckily, yoga helps you maintain optimal health––inside and out. One of the best aspects of stepping onto your yoga mat is that whether you’re seeking a physical outlet or an emotional boost, yoga delivers it all. This week’s classes have varying focuses, so choose what resonates most for you at the moment, and know you’ll receive all the benefits.
If you’re feeling stiff or out of balance physically, yoga can provide the gateway to more openness in your bones, joints, and muscles. One of the best ways to maximize your vitality is by maintaining spinal health. A well-rounded yoga practice will keep your posture healthy by moving your spine through multiple ranges of motion, including forward bending, back bending, lateral movement, and twists. Standing postures like Virabhadrasana II (Warrior II) and Vrksasana (Tree) will help you stay strong and balanced.
Yoga is also excellent for your circulation, digestion, and lymphatic system. Over seventy percent of your digestive system is in your gut. Your internal organs are stimulated and compressed which encourages healthy digestion and elimination. Yoga stimulates your lymphatic system to help you remove toxins.
Yoga not only helps you feel lighter and more energetic physically but also benefits your mental and emotional health. Asana and Pranayama can lift your mood by boosting serotonin levels, which generate feelings of positivity and happiness. Stress-management and relaxation are equally important to a positive mindset and optimal health. Certain yoga practices will help you soothe your parasympathetic nervous system and help you sleep better, which is a necessity for a powerful immune system.
Choose the class that’s best for you based on your physical and internal needs. It's all connected, and holistic health means feeling healthy in your body, mind, and soul. No matter which practice you choose, know you’re practicing self-care and nurturing yourself, so you show up in the world as your most powerful self!
Christen Bakken - Move Your Issues Through Your Tissues
Geenie Celento - Postural Health
Maria Garre - Digestive Reset for a Happy Belly
Tana Pittman - Kundalini: Kriya for Disease Resistance
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,
Apple Tart
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
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.
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
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
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.
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.