Prenatal Yoga Class at HomeIf you're pregnant or if a friend of yours is pregnant, please feel free to send them to this blog so they can view this lovely prenatal class!  We are flexible yogis, inside and out.Santa Monica Yoga Schedule San Blas Yoga Schedule Frozen Banana Ice CreamBecause Ashley is pregnant and has the munchies.... :) This is an easy trick for making homemade "ice cream" in a blink of an eye. The trick is to have a really good blender and to eat it right away before it melts. These "ice creams" are dairy free. Dairy when it is cold and sweet, is the most mucus forming food there is, the epitome of kaphagenic, so we avoid this by using frozen banana and almond milk instead.  Chocolate Mint Ice Cream This is an excellent afternoon refreshment. It cools the system quite profoundly, hydrates and give an energy boost while fulfilling the sweet tooth and nourishing the soul's need for
pleasure. V ↓ ↑ P ↓ K ↑ Serves 4
1. Put chunks of banana in the blender and add the cacao, mint, vanilla and spirulina and fill with coconut water or almond milk just below the level of the banana, so some chunks of banana are still poking up, be careful not to add too much or your "ice cream" will be smoothie. 2. Blend well (may need some pulsing and assistance stirring with a wooden spoon). Should be very thick. 3. Add the cacao nibs or chocolate chips and pecans and pulse a few times so these stay chunky 4. Serve right away and garnish with fresh mint leaves 7 Centers Ayurvedic Cookbook 2nd Edition. Recipe Source from Mira Murphy: Inspired by "Manic Organic" from Daily Juice in Austin, TX To contact Mira go to www.http://miramurphymedicine.com/   Ayurvedic Recipe of the Moment Hello everyone! I recently planted kale in the garden and I am shocked at how hearty this little plant is. It has at least tripled in size since it pushed itself out of the earth. I intended on juicing most of the vegetables that I am growing, but I decided to try something different today and it turned out really good! I think that kale chips are my new favorite snack. I hope you like them too! A Little Information About Kale Many nutritionists consider kale to be the most nutritious vegetable among all the other green leafy vegetables in the world. One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus. Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K -- and sulphur-containing phytonutrients. Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds. Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw. Click HERE to learn more about kale nutrition. The Recipe - Kale Chips Kale Chips have become wildly popular over the past few years, and for good reason. They’re super easy to make, and since kale is available all year, it’s a great way to get greens into the most reluctant greens eaters! The simplest way to make them is with a dehydrator, but if you don’t have one, they can be prepared as described below and then baked in a moderate oven (300 degrees F.) until crisp. If you’re using the oven method, you need to turn them several times as they cook to allow them to dry thoroughly. Prep Time: 25 Minutes Drying Time: About 6 Hours
YogaWasi Students are Amazing Yogis
 
 Taller de Yin Yoga y Sonidos Sanadores
Delicious Meat-Free Recipes for Newbie VegetariansEn YogaWasi |
| Estoy presente en mi Puedo enfocarme en mi mismo con la comodidad de mi aliento Me siento conectado, seguro, valioso y completo. | I am present within myself. I can center myself with the ease of my breath. I feel grounded, confident, worthy and whole. |
So you decided to go meat-free! Good for you. It is a choice that, if done conscientiously, will benefit the planet, your health, and your wallet.
It’s never easy for newbie vegetarians to make the switch at first – they might find that their homemade food lacks texture and flavor. It doesn’t have to be this way! Finding staple recipes that ease you into vegetarianism without missing out on the texture, flavor, or nutrition, is key to sticking with it in the long term.
Here are 3 delicious, must-try recipes for newbie vegetarians.
It’s never easy for newbie vegetarians to make the switch at first – they might find that their homemade food lacks texture and flavor. It doesn’t have to be this way! Finding staple recipes that ease you into vegetarianism without missing out on the texture, flavor, or nutrition, is key to sticking with it in the long term.
Here are 3 delicious, must-try recipes for newbie vegetarians.
1. Three-Bean Chili
Credit: Basheer Tome
Beans are a great source of vitamins, minerals, and protein. They also really “stick to your ribs” to make you feel full and satisfied after your meal. This recipe is only mildly spicy, but you can choose to add your favorite hot sauce if you want to spice it up.
Ingredients (serves 4-6):
Instructions:
Ingredients (serves 4-6):
- 1 can black beans
- 1 can red beans
- 1 can white beans
- 2 cups stewed tomatoes (homemade or canned)
- ½ cup tomato paste
- 1 cup carrots, cubed
- 1 cup celery, cubed
- ½ cup green pepper, chopped
- ¼ cup yellow onions, in slivers
- 2 cloves garlic, chopped
- 1 tbsp. vegetable oil
- 1 tbsp. curry powder
- 2 tbsp. cumin
- 1 tsp dried thyme
- 3 bay leaves
- ½ jalapeño pepper, chopped, seeds removed
- Salt and pepper to taste
Instructions:
- Heat up oil in a large pot.
- Add onions and garlic and heat on low until transparent
- Add green pepper, carrots, jalapeño, and celery and sauté until slightly brown
- Drain beans and add to the pot.
- Then add stewed tomatoes and tomato paste and stir together. If it is too thick, add ½ cup water.
- Stir in spices, cover, and let simmer for 25-30 minutes.
- Top with regular or vegan cheese and avocado, and serve with brown rice.
2. BBQ Portobello Mushroom Burgers
Credit: Karitsu
One of the most common foods that newbie vegetarians miss is hamburgers. Portobello mushrooms are about the size of a hamburger patty, and they have a texture that is consistent and slightly bouncy like meat. It can be seasoned as such, but at the same time it’s refreshing and light—unlike anything you have ever tried before.
Ingredients for Burgers:
Instructions:
For the BBQ sauce, mix the ingredients in a bowl until it reached your desired consistency. If you would like it to be thicker, you can put all of the ingredients in a small saucepan, stir, and simmer for 5-10 minutes.
Heat up the grill or a grilling pan. Rub olive oil on the Portobello mushrooms, and sprinkle salt and pepper on them to taste. Once the grill is hot, place the Portobello mushrooms on it and grill for about 5 minutes each side, or until the mushroom reaches your desired consistency.
You can also cover the mushrooms with aluminum foil as you grill them to heat them more thoroughly.
Slather the BBQ sauce on the buns, then put on the Portobello mushroom with all of the fixin’s.
Ingredients for Burgers:
- 4 Whole wheat buns
- 1 sliced tomato
- 12 pickle slices
- 4 Portobello Mushrooms
- 4 lettuce leaves
- Onion slices
- Olive oil
- ½ cup tomato paste
- ½ cup water
- 3 tbsp. vegan Worcestershire sauce
- ½ tbsp. teriyaki sauce
- 2 tbsp. red wine vinegar (or apple cider vinegar)
- 2 tbsp. brown sugar
- Salt and pepper to taste
Instructions:
For the BBQ sauce, mix the ingredients in a bowl until it reached your desired consistency. If you would like it to be thicker, you can put all of the ingredients in a small saucepan, stir, and simmer for 5-10 minutes.
Heat up the grill or a grilling pan. Rub olive oil on the Portobello mushrooms, and sprinkle salt and pepper on them to taste. Once the grill is hot, place the Portobello mushrooms on it and grill for about 5 minutes each side, or until the mushroom reaches your desired consistency.
You can also cover the mushrooms with aluminum foil as you grill them to heat them more thoroughly.
Slather the BBQ sauce on the buns, then put on the Portobello mushroom with all of the fixin’s.
3. Creamy Potato and Leek Soup
Credit: Karolina Grabowska This hearty soup is perfect for cold weather. Pair it with a slice of pita and you have a perfect fall meal.
Ingredients:
Instructions:
Heat up the oil and add onions and garlic until transparent. Add potatoes, and leeks until covered with oil. Add the vegetable stock and spices and bring to a boil. Let simmer on low for about 20 minutes until the potatoes are very soft.
With an immersion blender, blend the soup until it reaches your desired consistency. Add the white wine and let simmer for another 10 minutes. Serve and top with chives.
Do you know someone who has just gone vegetarian? Share these recipes with them to make their shift to a plant-based diet easier and yummier!
Ingredients:
- 4 cups vegetable stock
- 1 lb. potatoes, cubed (you can leave the skin on, if preferred)
- 3 leeks, sliced
- 3 cloves garlic
- ¼ cup chopped onion
- 2 Tbsp. olive oil
- 2 bay leaves
- 1 tsp dried thyme
- 1 tsp cayenne pepper
- Salt and pepper to taste
- Splash of white wine
Instructions:
Heat up the oil and add onions and garlic until transparent. Add potatoes, and leeks until covered with oil. Add the vegetable stock and spices and bring to a boil. Let simmer on low for about 20 minutes until the potatoes are very soft.
With an immersion blender, blend the soup until it reaches your desired consistency. Add the white wine and let simmer for another 10 minutes. Serve and top with chives.
Do you know someone who has just gone vegetarian? Share these recipes with them to make their shift to a plant-based diet easier and yummier!
Lately, we have been super busy here at YogaWasi: Preparing workshops, renovating spaces, making a sign!!! When on the go, or when we have three classes to teach in a row, we don't often have time to eat a full meal. So, often we have to eat what we can, when we can. Every yogi has a preference... sometimes we prefer bananas (though not Bre, she hates them). Sometimes we like to have that once piece of chocolate, just in case (that would be me). Others of us love oranges or carry around a salad. Personally, here are 4 other tasty food items that I believe every person should have around in order to avoid burning out or turning to junk food or processed food. As of now, as I type up this blog, my mouth is full of almonds and I have an apple nearby! Yum :) ~ Ashley Cruz
1. Raw Almonds
I’ve never been much of a nut person, until I discovered raw almonds. They have a neutral flavor, are hearty enough to fight hunger with only a handful, and can easily be spiffed up for company.
I keep a bag of raw almonds in my purse all the time! When I am stuck in traffic, in line at the bank, or missed breakfast, I start nibbling on almonds.
I prefer raw almonds over roasted, salted, and flavored ones because those usually have ridiculous amounts of sodium, artificial flavoring, and coloring. If I want to make them a little more interesting, I spread them out on a parchment-lined pan, heat up the oven and sprinkle on my spice of choice.
If you want a sweeter option (perfect for the fall), sprinkle them with a bit of brown sugar and cinnamon. If you are up for a savory version, try some powdered garlic and parmesan cheese.
I keep a bag of raw almonds in my purse all the time! When I am stuck in traffic, in line at the bank, or missed breakfast, I start nibbling on almonds.
I prefer raw almonds over roasted, salted, and flavored ones because those usually have ridiculous amounts of sodium, artificial flavoring, and coloring. If I want to make them a little more interesting, I spread them out on a parchment-lined pan, heat up the oven and sprinkle on my spice of choice.
If you want a sweeter option (perfect for the fall), sprinkle them with a bit of brown sugar and cinnamon. If you are up for a savory version, try some powdered garlic and parmesan cheese.
2. Fresh Rosemary
Rosemary is my favorite herb of all time. While it does offer a range of vitamins and minerals, like Vitamins C and A, Calcium, and Iron, I love that it packs in tons of flavor for only a few calories.
I always keep a pot of fresh rosemary in my garden, and regularly snip off a sprig or two to add to my meals at least three times a week. I put it on roasted chicken, in soups, and even in my breakfast eggs (try it! You’ll be surprised)
I always keep a pot of fresh rosemary in my garden, and regularly snip off a sprig or two to add to my meals at least three times a week. I put it on roasted chicken, in soups, and even in my breakfast eggs (try it! You’ll be surprised)
3. Apples
Apples are often underrated because they seem like a pretty “basic” fruit. Fact is, one apple has almost 20% of your %DV (Percent Daily Value) for dietary fiber, and has a bit of most vitamins and minerals.
The reason I always keep them around is that they seem like they never go bad. While your melons, spinach, and strawberries will begin to wilt and go moldy within about a week, your apples can seem just as fresh as when you bought them even a month after their purchase.
This is perfect for a busy person like me who feels funky if I don’t get enough fruit for the day, but is often too busy to make frequent visits to the market. It’s much better than reaching for a packaged granola bar or a piece of candy, for sure!
The reason I always keep them around is that they seem like they never go bad. While your melons, spinach, and strawberries will begin to wilt and go moldy within about a week, your apples can seem just as fresh as when you bought them even a month after their purchase.
This is perfect for a busy person like me who feels funky if I don’t get enough fruit for the day, but is often too busy to make frequent visits to the market. It’s much better than reaching for a packaged granola bar or a piece of candy, for sure!
4. Extra Virgin Olive Oil
Olive oil is packed with Omega-3 monounsaturated fatty acids, which are healthy fats that promote heart and brain health. I love the taste of extra-virgin olive oil on my salad, or as a side to some freshly baked bread.
I also cook pretty much everything with it. When a recipe calls for vegetable oil, I usually switch it out for olive oil to get an improvement to the flavor.
There are tons of other food items that I love to have around in addition to these four things, but these are the ones I always make sure I never run low on. They help me make better choices and keep me feeling like I am on the right track.
I also cook pretty much everything with it. When a recipe calls for vegetable oil, I usually switch it out for olive oil to get an improvement to the flavor.
There are tons of other food items that I love to have around in addition to these four things, but these are the ones I always make sure I never run low on. They help me make better choices and keep me feeling like I am on the right track.
| El cuidado personal no es algo de una sola vez 💜 ... y la mejor manera de comenzar es con pequeños cambios de hábitos diarios. ✅ Incluyamos regularmente un poco de amor y atención para nuestro propio cuerpo, mente y alma. Más yoga, mejores hábitos alimenticios o simplemente más atención: todo funciona. Solo sé amable contigo mismo. 💕 Comenzando ... AHORA. | Self care isn't a one time deal 💜 ...and the best way to start is with small habit changes every day. ✅ Let's regularly include a little bit of love and attention for our own body, mind, and soul. More yoga, better eating habits or just more mindfulness - it all works. Just be kind to yourself. 💕 Starting... NOW. |
Un Recordatorio Amistoso
A Kind Reminder
Estoy consciente en mí misma.
Puedo concentrarme en la calma de mi aliento.
Me siento firme, segura, digna y completa.
♥
I am present within myself.
I can center myself with the ease of my breath.
I feel grounded, confident, worthy and whole.
Puedo concentrarme en la calma de mi aliento.
Me siento firme, segura, digna y completa.
♥
I am present within myself.
I can center myself with the ease of my breath.
I feel grounded, confident, worthy and whole.
Delicious Meat-Free Recipes for Newbie Vegetarians
It’s never easy for newbie vegetarians to make the switch at first – they might find that their homemade food lacks texture and flavor. It doesn’t have to be this way! Finding staple recipes that ease you into vegetarianism without missing out on the texture, flavor, or nutrition, is key to sticking with it in the long term.
Here are 3 delicious, must-try recipes for newbie vegetarians.
Here are 3 delicious, must-try recipes for newbie vegetarians.
Taller de Yin Yoga y Sonidos Sanadores
| Acompáñanos en nuestro segundo taller de Sanación Terapéutica de Chakras mediante Yin Yoga y los sonidos sanadores del Didgeridoo! Yin Yoga ayuda a la relajación muscular donde las poses se mantienen por un periodo más largo que lo usual. Este taller guiará al participante por entre los diferentes chakras para desprender, sanar y descongestionar. El Didgeridoo es un hermoso complemento para una profunda relajación mientras se mantiene una pose de Yin Yoga. Sus sonidos restaurativos pueden curar tu corazón y tu alma. La parte de Yin Yoga de este taller será dirigida por Karen Love, quien practica el Yoga con más de 05 años e experiencia. El Didgeridoo lo toca Oscar Silva, un muy talentoso músico cusqueño. Te invitamos a que te des la increíble oportunidad de activar y recargar tus chakras y a ti mismo. Este Taller normalmente tiene los espacios llenos por lo que te sugerimos que reserves tu lugar con anticipación, si es posible aquí y en YogaWasi donde podrás reservarlo por adelantado. Fecha: Sábado, Noviembre 4 Hora: 12pm - 2 pm Precio: 70 soles Snacks al final de la clase! (Se aceptan donaciones) | Join us for our second workshop of therapeutic chakra healing via Yin Yoga and the healing sounds of the didgeridoo! Yin Yoga is a deep facial muscle release where the poses are held with ease for a longer period of time. This class will lead the practitioner through the different chakras, releasing, healing and clearing. The didgeridoo is a beautiful complement to relaxing deeper and with ease into a pose. It's restorative sounds result in healing deep within your heart and soul. The Yin Yoga portion of this workshop is taught by Karen Love, a practitioner of yoga with over 5 years teaching experience. The Didgeridoo is played by Oscar Silva. A very talented musician from Cusco, Peru. Give to yourself this incredible opportunity to activate and recharge you and your chakras. This workshop is typically booked full. Please reserve your space as soon as possible by coming by the YogaWasi studio and making a deposit for your spot. Date: Saturday, November 4th Time: 12 pm - 2 pm Price: 70 soles Snacks afterwards! (Donation appreciated) |
En YogaWasi
Queremos Mucho a Nuestros Estudiantes
Author's Message
El amor es la esencia de nuestra vida. He escrito este blog con amor, y te lo ofrezco, querido lector, con la esperanza de que las sugerencias que se ofrecen aquí se conviertan en una parte vital de su autocuración y bienestar continuo.
Love is the essence of our life. I have written this blog with love, and I offer it to you, dear reader, with the hope that the suggestions offered here will become a vital part of your self-healing and continued well-being.
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