February Yoga Challenge: #ckyogachallenge

21 Day #CKYogaChallenge
21 Day #CKYogaChallenge

There’s motivation in motivating, so we’re back at it again! Katie and I have paired up again to present another Yoga challenge for the first 21 days of February. Here’s what you need to know about our 21 day #ckyogachallenge:
1. It starts February 1st, this Sunday, and goes through Saturday February 21st.

2. We’ll be focusing on seven major areas: Balance, Core, Arm Strength, Legs, Inversions, Upper Body, Back Bends. For the first 3 days we’ll do Balance poses, one per day. The next 3 days, Core poses…and so on!

3. Each day will have a pose or flow for you to focus on & we will ask that you participate by practicing the pose & tagging us in your picture.

4. Along with the Yoga, we’ll post a nutritional tip, fact, recipe daily – the yoga lifestyle is about taking care of your mind & body physically as well as nutritionally!

5. Follow us on Instagram to get in on the fun! @clawrencester & @mamasteyoga Not on Instagram? Like Mamaste Yoga on Facebook to see posts.

6. Have fun, take care of your body, stay motivated!!

Join us for 21 days and commit to a healthier lifestyle. Whether you want to deepen your practice, try yoga, gain balance & flexibility, strengthen your core, loose a bit of weight, or just incorporate a positive habit into your routine, this is a great way to do it! If you don’t take care of your body, where will you live!?

Namaste

Happy #ckchallenge!!

Back to School

I’ve been enamored with nutrition, food, cooking for quite some time now. Cooking healthy meals, that actually taste good, out of whole ingredients. I’ll be honest, there were times when it wasn’t so much about the whole foods as it was about tasting absolutely delicious. Well, that’s changed a bit over time.

 

Almost two years ago I gave up land animals. I’ve written quite a bit about that. Once you start reading, watching, learning not only how they treat mass produced for consumption animals, but what they’re pumping into them, feeding them and what they do to the human body….well, it’s definitely a personal choice to not eat meat, but one I couldn’t have felt more secure in making.

Veggies
Veggies

So, where to get my protein!? That seems to be the most commonly asked question as a veggie-eating gal. Being a pescatarian (I do eat fish occasionally) helps cool the heals of protein-crazed people, but a whole diet started becoming more and more nutritionally important. Mike is a contractor, check out his blog MAS Quality Construction, so someone in his worker-shoes needs to be extra careful, as the energy he’s putting out during the day needs to be properly replenished.

The quest to learn began and for anyone who’s curious about food, diet, nutrition, the resources are endless. Overwhelming even. And the studies are plentiful. Why not go back to school, to really learn about this stuff? OK!

I started researching programs, for fun at first, that taught nutrition. Did I want to be a nurse? No. A dietician? No (there’s a lot of school involved in that!) I wanted to mostly learn about the science behind what happens to the food we put into our bodies, what happens to our bodies from the food that’s put there. Scientifically, what the hell is going on!? What nutrients (or combination) of foods works best. Open up Pandoras box!

We moved to Colorado late December 30th 2013, demoed our house, Mike started his company up again, I continued my Marketing gig from my home office…..a year later, we were settled. Time to dive into the next chapter: Back to School!

 

Studying my Anatomy & Physiology
Studying my Anatomy & Physiology

I enrolled in the Nutrition Therapy Institute (NTI) January 6th, 2015. Their philosophy struck a cord with me: Better Health Through Nutrition. So simple, yet such a foreign concept. Traditional Western Medicine doesn’t incorporate nutrition into the bigger picture, which boggles the mind considering most of the chronic diseases in this country are preventative and can be proactively managed, hell even avoided, with proper nutrition. I digress….

My first class is Anatomy & Physiology – fascinating, hard, mind-boggling stuff! I can’t believe we’re all still alive with the damage our body takes, the amount of energy and cell repair and organ functioning that takes place under our integumentary system (skin, look at that, I’m so scientific!!).

Spring Rolls in a coconut dipping sauce
Spring Rolls in a coconut dipping sauce

I hope this program enlightens me beyond my current state of nutrition, so I understand the options out there, the whole foods that could work for someone suffering from allergies, celiac, asthma, hypertension. I truly believe health starts with what you put (or omit from putting) into your body. And so my nutritional journey begins….I’ll try to share my knowledge here, as it’s so absolutely fascinating.

Let food be thy medicine – Hippocrates

Happy eating!

Simple Meals are Best

Healthy, simple meals that don’t take 4 hours to prepare are possible!! I promise. I often hear the ‘I don’t have time to prepare something elaborate,’ or ‘How long did that REALLY take you to prepare?’ or ‘Healthy meals are boring and tasteless!’ Ok, I don’t really hear the latter, but I know that’s a general misconception.

I stopped eating land animals (chicken, pork, beef, lamb, quail, bunny, venison, buffalo…if it walks or flies, I don’t ingest it!) almost 2 years ago and have expanded my culinary palate to new heights. I’ve had to! To make sure Mike and I are getting the correct nutrition, I’ve incorporated legumes, plant protein, nuts, whole grains in a variety of ways. It’s fun to think about food not only as delicious and comforting, but as fuel our body needs to function correctly.

So, what the heck does all this mean for the time-deprived, busy, multi-tasking, I need something quick, average person?! Well, here are two super simple, super healthy, super quick meals you can make for dinner. Let me know how un-boring healthy can be afterwards. The below recipes are portioned for 2 adults.

Pesto Spaghetti Squash with Kale & Balsamic Tempeh
Pesto Spaghetti Squash with Kale & Balsamic Tempeh

Pesto Spaghetti Squash with Balsamic Marinated Tempeh and Kale

Pesto Sauce

3 tablespoons pine nuts or walnuts
1 1/2 cups of spinach
6-10 basil leaves
3-5 tablespoons olive oil
2 tablespoons of Romano Cheese

Blend all in cuisine art till well mixed

Cube Tempeh – put in bowl and add 4-5 tablespoons of balsamic. Put in fridge and marinate for 20-40 minutes.

Halve a spaghetti squash – de-seed & microwave for 10-12 minutes until tender. Shred squash using a fork into a bowl & mix with pesto sauce – keep warm.

Saute 2 cloves of garlic in pan with 1-2 tablespoons of olive oil. Add 2 cups of kale – saute for 3-5 minutes. Add marinated tempeh, sauteing until brown on all sides.

Voila! Scoop the spaghetti squash onto a plate, then top with kale & tempeh. Enjoy!

Sweet potato & Kale Flat Bread Pizza
Sweet potato & Kale Flat Bread Pizza

Sweet Potato & Kale flat bread Pizzas

1/2 red onion minced
1 garlic clove
1 large sweet potato
1 heaping cup of kale
4 tablespoons of fresh Parmesan or Italian cheese
2 pieces of Flat bread of your choosing (I actually used garlic naan!)

Toast flat bread for about 5 minutes. Saute onion & garlic in 1 tablespoon of olive oil for 3-5 minutes. Throw sweet potato in the microwave for 3 minutes to soften. Chop potato into tiny cubes then add to the pan, along with the kale, for an additional 5 minutes (until potato is slightly brown). Linea a baking sheet with parchment paper and top toasted flat bread with all the sauteed goodness (there will most likely be overflow). Bake at 350 for about 10 minutes. Enjoy!

Happy Cooking!