Sweating The Small Stuff

 

When we sweat it all out in class, its not just bad environmental toxins that are leaving our body. A regular sweaty practice also means loss of electrolytes. Electrolytes are positively or negatively charged ions that conduct electrical activity. They are important because your heart, nerve and muscle cells use electrolytes to maintain voltages across their cell membranes, and also to carry electrical impulses. We need to replace electrolytes regularly to prevent headaches, muscle cramping, fatigue, and to help our heart, nerves and muscles to function optimally.

 

A balanced healthy diet can keep you covered, although sometimes it’s nice to give yourself some back up! At the studio we have ‘Emergen-C’ packets, which can be added to your water. It’s the perfect last minute solution, dissolves easily, comes in a few different flavors, and is great for days when you are not feeling 100% or haven’t had enough water. There is a plant-based Vega version as well, $3 per serving.

 

Maybe you have noticed the bags of pink rocks at the studio!? The rocks are actually another electrolyte option we are exited to share with you… ‘Salt of Life’ Pure Himalayan pink salts. Himalayan salts are mineral-rich and have many benefits. When mixed with water, the substance is known as ‘Sole’. ‘Sole’ is an excellent product for balancing the pH levels of your body. It will break down heavy metals, as well as being a natural electrolyte! Just one teaspoon per day of ‘Sole’ is all you need. ‘Sole’ can also aid in stimulating the metabolism, energizing the body, improving complexion, boosting concentration, and can even prevent muscle cramping. ‘Salt of Life’ is Canadian owned, ethically produced, and fairly traded. One bag of the rocks can make up enough Sole to last an individual almost a whole year.

 

Another quick and simple electrolyte replacement option is coconut water! Be sure to avoid the flavored brands and check for added sugars, but know that natural coconut water is a super hydrator! It is also alkaline, helping to balance out our acidic lifestyles.  Coconut water contains all five essential electrolytes found in the blood, as well as key digestive enzymes.  

 

Lastly, you can put an assortment of delicious fresh fruit and vegetables in your water to add a little extra pep in your step! Slice up lemons and cucumbers to add natural minerals and electrolytes, as well as flavor. Be sure you clean the skin thoroughly before hand, and toss it into a re-usable drinking jar. One reason we love our jars at MYK is they do not take on flavor, and can be washed thoroughly after supplementing your water.

 

Electrolytes are necessary for proper muscle contraction and to generate energy in the body. Basically… to have a rockin’ awesome time in your yoga class you have to fuel your body with exactly what it needs to grow and evolve, on and off the mat, in body and mind!

 

Supporting our Local Farmers!!

We want to share with you a list of a few great places that produce fresh, organic, local products! Because who doesn’t like to cook with the best tasting ingredients as possible!?…all while supporting our local farmers. Purchasing local food is also a great way to create positive change, lessening environmental damage. Shipping food across the world uses masses of recourses everyday. Supporting smaller, local businesses helps grow and strengthen community! Also added bonus, the food is often more alive with nutrients because it has not had to travel so far or be picked prematurely.  

Kelowna’s Farmers Market:

When: Wednesday’s and Saturday’s from 8:00am – 1:00pm

Such a fun day out!! A great way to spend a beautiful Okanagan morning exploring the stalls.  They have tons of vendors with a variety of fresh local produce.  Another reason we love markets is they make “grocery shopping” a fun and social pass time, discover unique products and stroll around snacking while enjoying live music from the buskers as well! 

P.S. If you and a friend feel like exploring and are up for a gorgeous little drive, Penticton’s Farmers Market is exceptional as well.  

Urban Harvest:

This company has a delivery service so you can get fresh produce right to your door on a weekly basis.  Here’s a little breakdown on what to expect:

“Our Regular Harvest Box, at $33, is designed to feed 2-4 people (or one hungry vegetarian!) for one week. The Family Harvest Box, at $44, will feed 4-6 people, or more, depending on appetites! If your household is small or veggie-shy, you may wish to share a box with a friend or family member, or request bi-weekly or “flex” (per-order) service. There is no separate charge for delivery.” Urban Harvest

They also have a warehouse sale which is a great option for those who want to buy in bulk and get some great prices.  They too have a ton of local produce and their warehouse sales happen every Saturday from 9-1.

Little Church Organics:

Is a 6 acre organic farm with plenty to offer! 

Getting your fruits and veggies locally is a huge step in the right direction! Have you ever considered where your meat is coming from also?  Kelowna and the Okanagan have a few places that have local, grass fed meat to feast your taste buds on. 

First up, 

The Fisherman’s Market: These guys know their stuff! Growing up fishing commercially they sure know a thing or two about the way a fish should be caught, processed and prepared, to give you the healthiest and freshest fish around! 

Vale Farms:

Locally and ethically raised beef, grass fed and growing just north of Vernon in Lumby.  

Johnny’s Fresh Meats:

Be sure to find local meat from beef to chicken and from pork and lamb at this little deli just off of Hollywood in Rutland.

The last one to consider is a new and up and coming business, ‘Organically Clean’ offering household items made right here in Kelowna! Environmental toxins (the ones we sweat out in class!) can come from harmful products we use cleaning our homes and our bodies, check them out at 300-2130 Leckie Place or on Facebook.

Well there, you now have some wonderful options to show our Okanagan communities some love and support this summer, while taking full advantage of the amazing fruitful valley we live in and all it has to offer us!!

Thanks so much and get out there and spread the local love!!

MYK

Hydration Station

As many of you know, keeping up with your hydration is a big must for us yogi’s.  Especially HOT yogi’s like yourselves!! Tee hee 🙂

There’s more to it though, than many people may be aware of.  Yes drinking water is part of it,  and a BIG part of it at that, seeing as that good ole H2O is the most important nutrient for life and has many important functions including regulating temperature, lubricating joints and transporting nutrients and waste throughout the body. 

However what you may not know is that, in conjunction with a hot yoga practice, your body needs more than just water to replenish itself and all of its tiny wondrous cells that keep us bumpin and grindinn all day, every day.

When you sweat you lose not only water but tons of electrolytes too. 

To help you out because I love you all so much I’m going to share this amazing recipe with you for a super delicious and perfectly balanced post hot yoga refresher.  After a workout you need a ratio of 4:1 of carbohydrates:proteins.  This drink has just the right amount of carbs, coming from both the nectarine and the honey.  It gets it’s protein from the hemp hearts, who are packed full with 10g per serving, and are also a great source of omega 3’s.

So whether you need a post workout re-fuel or a mid summers day cool down, this drink is sure to do the trick! And let me assure you, it’s amazing!

Nectarine Refresher:

Ingredients:

• 1 Nectarine – chopped into bite size chunks (or really any fruit you desire; preferably something similar to a nectarine such as a peach or a plum or even berries would work well this too)

• 1/2 tbsp honey or (slightly less agave)
• 3 cup (enough to fill the glass and then of course more for refills) lemon thyme infused water
• 1 serving hemp hearts

What to do:

• Chop your fruit and place it into your drinking glass of choice
• Heat your honey or agave just slightly to increase it’s powers to help break the fruit down then pour over your fruit
• Using a wooden spoon or something hard, muddle (aka mash up) your fruit and honey – leaving chunks is a-okay and adds some character to the finished drink
• Add the hemp hearts and mix it all up
• Fill your glass up with your infused water, stir and…
• Enjoy!

MYK

Mmmm Pizzaaaaa!

The lovely Madison shared with us her favourite cauliflower pizza crust recipe and I figured why not share the love with the rest of the MYK family!! 

Here’s the low down:

The BEST Dairy Free Cauliflower Pizza Crust 

Makes approx. 1 – 10 inch pizza crust 

1 medium sized head of cauliflower – should yield close to 3 cups once processed
1/4 teaspoon kosher salt
1/2 teaspoon dried basil (crush it even more between your fingers)
1/2 teaspoon dried oregano (crush it even more between your fingers)
1/2 teaspoon garlic powder
optional a few shakes of crushed red pepper
2 tablespoons almond meal
1 tablespoon (or more if desired) nutritional yeast (you could also omit this entirely if you like)
1 tablespoon olive oil
1 egg

nonstick cooking oil

 

Place a pizza stone in the oven, or baking sheet if you don’t have a pizza stone. Preheat oven to 450 degrees. On a cutting board, place a large piece of parchment paper and spray it with nonstick cooking oil or brush the parchment with olive oil. 

Wash and throughly dry a small head of cauliflower. Don’t get one the size of your head unless you are planning on making 2 pizzas. Cut off the florets, you don’t need much stem. Just stick with the florets. Pulse in your food processor for about 30 seconds, until you get powdery snow like cauliflower. You should end up with about 3 cups of cauliflower snow/rice. Place the cauliflower in a microwave safe bowl and cover. Microwave for 4 minutes. Dump cooked cauliflower onto a clean tea towel and allow to cool for a bit before attempting the next step.

Once cauliflower is cool enough to handle, wrap it up in the dish towel and ring the water out of it. You want to squeeze out as much water as possible. This will ensure you get a chewy pizza like crust instead of a crumbly mess. 

Dumped ringed out cauliflower into a bowl. Now add all your spices, your almond meal, your nutritional yeast (if using), and your olive oil. Mix the mixture to incorporate all the ingredients. Now add your egg and mix away again. Hands tend to work best. 

Once mixed together, use your hands to form the dough into a crust on your oiled parchment paper. Pat it down thoroughly, you want it nice and tightly formed together. Don’t make it too thick or thin either.

 

Using a cutting board slide the parchment paper onto your hot pizza stone or baking sheet in the oven. Bake for about 12 minutes, or until it starts to turn golden brown and the edges crisp up. Remove from oven.

 

Spread on your sauce of choice and add your toppings (I recommend already cooked toppings, like shredded meat or sautéed veggies) and slide parchment with topped pizza back in the hot oven and cook for another 5 minutes until the toppings are warm. If using cheese for a topping, you can pop the pizza under the broiler to get the cheese melted fast without burning the crust. 

 

Test your patience and allow it to cool for a minute or two. Probably closer to two. Then using a pizza cutter and a spatula serve up your delicious grain and dairy cauliflower crust pizza!

 

That sure gets my taste buds fired up and ready to enjoy an extremely healthy version of that good ole Italian favourite!

 

Hope you have a chance to try this one out for yourselves 🙂

 

-MYK

 

The Happiness Advantage

Ask yourself this question and answer it 6 different times:

If I was 5% happier….

 

 

What’d you come up with?  Maybe things like, It’d be the weekend, or I would have more money, or I would drive a better car, I would smile more often.  

What if you could just be 5% happier right now, or tomorrow and for the rest of your life?  I know I personally wouldn’t appose to that.

 

Here’s a little summary of something I learned at work today that helps to answer this question.

First of all I just want to talk a little bit about how Society today is a much busier, frantic and unhappy society than it was even just 10 years ago.  For instance, depression rates are 10x higher now than they were in the ‘Great Depression’…the beginning mean age of depression has dropped significantly from 29.5 years in 1960 to 14.5 years. 

I know this may seem a little daunting and maybe a little scary or even depressing to some or many of you.  I know it was for me and I don’t like to hear things like this unless they come along with ways to get around, to solve or to resolve the problem.  

Shawn Achor the Harvard professor who has been studying the Science of Happiness and Potential, gave this presentation, and he had a few suggestions or tips to help yourself become a little happier.  By being happier yourself, you can help others become happy, as many people can and will feed off of your happiness.

Now this isn’t to say that by doing these activities you will always be happy and never again have a little spazz out or feel angry, but they will help to raise the baseline that you are functioning at.  Another great piece of evidence he had was that people, and this is people of all ages, from 4-84, perform up to 50% better on basically any task given to them.  Whether it be a math question, an intelligence exam or emptying the garbage can, if someone is primed with being happy (asked to think about their favourite memory or something along those lines) they will without a doubt perform their task with 50% better efficiency, accuracy, speed etc.  Not only with they perform their task with greater results, they too will feel better about the task they are doing and the results that they achieve.

So how can one go about increasing their baseline happiness you ask?

Gratitudes – This is waking up everyday and stating to yourself 5 things you are grateful for, or maybe before you go to bed, or at any time that’s convenient for you.  How does this help to increase your happiness?  Your brain starts using more resources to seek out good things in your life, so you can focus more of your time there versus the more negative and stressful things in our lives.  If you do this simple 30 second activity, you will increase your baseline happiness for 24 hours.  Do it for 21 days straight and your baseline will be elevated for up to 6 months! Think how greatly your own life could improve if you tried to do this everyday!

Journaling – Writing about a positive experience, even just one sentence a day for 30 days will put a decrease in doctor visits, you will be noticeably more social and you will strengthen your immune system!

Simplify vs. Multi-tasking – He found that humans are happier when they can get more done by focusing on one task at a time, versus stressing ourselves out by trying to do more than one thing at a time.  Let the iphones of today do the multitasking for us!

Utilizing strengths – Figure out what your strengths are and use and abuse them.  You will find yourself feeling more energized, productive and…happy!

Exercise – Pretty self explanatory this one is I’d say…Exercise releases endorphines (a neurotransmitter or brain communication chemical for essentially happiness) which elevate your mood, increase awareness and energy levels.  

Last but not least, 

Meditation – Practicing meditation and focusing on your breath actually changes the way your brain structures itself, increasing your ah-hahh-ness.  Super literal term right.  He goes on to say, “you’re breathing anyways, might as well watch it.” SO TRUE!

Okay so I lied, I think this was a little longer than a spark notes but I thought this was a pretty amazing thing to have learned today and I really wanted to share it with as many people as possible because apparently I’m on a constant mission to help the world, by helping people help themselves and live even just 5% happier, because, why not!

 

Check out his presentation here! part 1– part 2 – part 3

Oh and come exercise, build your strengths, practice gratitude and meditate in savasana before and after class in the glorious hot rooms here at MYK!!

Week 4 – Reach Out To Africa

Reach Out is the 6th Pillar that Moksha Yoga is founded upon.  This years donations and fundraises go to The Maasai Wilderness Conservation Trust which helps the Maasai people and the precious land of East Africa.  The Conservation aims to create sustainable economic benefits for the Maasai people by preserving regional ecosystems and cultural heritage.

Together as the whole Moksha Yoga Family we can help to make a difference in not only these peoples lives but for generations to come.

Ask some of your closest friends, your colleagues and your friends and family to help support you through this challenge and to donate to this amazing cause.

Here’s where your friends can go to donate online:

Crowdrise

 

On another up lifting note, for those of you have not yet seen this video I hope you take the time to sit down at watch this one because I found it to be pretty powerful! 

My Last Days

-MYK

 

 

 

Be Accessible

Week three’s off the mat challenge is Be Accessible, meaning NO GOSSIP.  Gossiping creates negativity, affecting everything from our energy to our connections within our closest relationships and community.  

Before I continue I just want to shout out to all you 30 Day Challengers and say congrats and keep up the good work! You’re half-way through and on the down-hill slope!  I bet you guys are just feeling fantastic! Or possibly really tired.  Either way, keep doing what you’re doing and you will be amazed at how ahh-mazing you and your body will feel upon completing the 30 days!

For some people, gossiping can come as a sort of involuntary event.  I’ve thought of a few little things to help when those occasions arise and your friend/coworker is really feeling the need to vent about someone.  

Option number one, flat out say “I’m sorry, I’d love to be here for you, however I’m participating in a challenge to refrain from gossip.” Then possibly change the subject, or redirect the conversation to something positive!

Option number two, try to avoid letting a conversation end up in a place where gossip might take place. 

Hopefully those pointers help you out if you get into a sticky situation involving gossip over this next week, and into the future.

If you’re wondering the ‘why’ behind this week’s be accessible, here’s a little tidbit from the Buddha’s Guidelines for appropriate Speech:

A wise person has four attributes regarding speech:

1. does not reveal the faults of others. But if pressed to answer, she criticizes others hesitantly, incompletely, and with omissions.

2. reveals the praiseworthy qualities of others fully and in detail. Even when not asked she recognizes and praises other’s good qualities.

3. reveals his own faults easily and fully. He does not hide his failings. 

4. does not reveal his praiseworthy qualities. But if pressed to answer, he describes his praiseworthy qualities hesitantly, modestly, and without much detail.

(Anguttara Nikaya IV:73)

-MYK 

 

 

Mark your calendars & GYY Be Peace

Lots of interesting and educational seminars coming up this month to go along with the 30 Day Challenge.  

Next wednesday the 15th from 7:00-8:30pm right here at Moksha, our very own beautiful and talented Michelle Warwick will be giving a Nutritional Seminar.  Her goal is to help you feel great in your body and learn life-long, sustainable, healthy habits.

Acupuncture Seminar: Wednesday May 22nd – 7:00pm-8:30pm

Learn about a very helpful and powerful natural healing process that’s been around for ages in this seminar with Brendan Hoekstra.  He will be sharing his knowledge of the flow of energy within the body and answering any questions you may have pertaining to Acupuncture.

Fueling The Soul – May 29th 7:00-8:30pm 

The incredibly gifted Monica Fraser will be leading us through a workshop designed to help  women learn to thrive on self nourishment as well as help to bring their creative progeny into the world. 

30 Day Challengers can sign up for these FREE workshops in studio.  

This week is Be Peace for the GYY Challengers: 10 minutes a day of silent meditation. Taking 10 minutes out of your day may not seem like a lot but it sure adds up and it can create tremendous benefits in your day to day life! 

At the end of our second week, we’ll (Moksha Yoga – Globally) be giving away Manduka peaceinpeaceout collections, which include a meditation cushion and travel cushion, to 10 participants who’ve used the #growyouryoga hashtag on Twitter and to the top 10 fundraisers of the week. Consider these a reminder to take some time to yourself and reflect on your thoughts like we did this week.

-MYK

Last day of Be Healthy – Up Next, Be Peace

Hey guys, 

I know that the Be Healthy portion of the GYY challenge is coming to a close, however, I ask you this: Why not choose to be healthy all the time?

I’m not saying become vegan/vegetarian if you aren’t but now that you are more aware, try to make more mindful decisions about what you are consuming on a regular basis!

Here’s a couple more recipes to help with just that!

Easy Mini Nacho Pizzas 

These look sooo yummy! And just like the name says…EASY. 

This next recipe looks so darn good I just couldn’t resist, and heck why not post a healthy dessert recipe, because sometimes you just can’t help but want a little dessert.

Chocolate Peanut Butter Swirl Shake

Yep that looks amazing.  I hope you enjoy this as much as I’m going to!!

Congrats on completing the first week of the GYY Challenge yogi’s!  

For a little reminder on what next week’s Be Peace is all about, check out the GYY webpage!

-MYK

GYY – Be Healthy

Due to some technical difficulties – the time release malfunctioning – the blog has not been posting as planned and I apologize.  To make up for it, here are some deee-rish-ious recipes!

First up, taken from a friend and fellow UBCO Heat – Mate of mine’s blog Rootz of Roz Mango Salsa. …mmmm mangoes.  

 

I love mangoes but this ones for my Mom because I don’t think I know anyone who loves mangoes more than her!  

I went out and bought the ingredients I needed for this bad boy yesterday and am looking forward to whipping some up later on today!  

Next up, my all-time favourite Quinoa Salad recipe from my all-time favourite recipe books Whitewater Cooks: Chickpea, Quinoa and Roasted Yam Salad.  

Fresh Tracks is THE restaurant at Whitewater, the ski hill in Nelson.  They make the BEST food and you can try it at home using one of their 3 amazing cook books.  I received the first one for Christmas one year from my Dad and Stepmom who live in the Kootneys (My second home) and fell in love with it.  I’m pretty sure my sister and I make this salad every time we hang out and make dinner together.  My sister and I were given the second and third cookbooks, to our surprise at subsequent Christmases…best gifts ever.  Who woulda thunk that there could be more awesome and healthy (for the most part) recipes coming from the same creator! Woop woop!  Anywhoo, if that little rant wasn’t convincing enough…I’d suggest picking one up and trying out some of the recipes!

Last but not least here’s a green smoothie recipe to get your cells jumping for joy and in keeping with the theme of our glorious weather we are experiencing right now, it’s called the Sun-kissed Smoothie – this link is to a video too, because who doesn’t love a little video now and again.  

Packed with vitamin C and antioxidants this smoothie is made with lemon, orange, mangoes – yep more mangoes (side note: I’m SO looking forward to mid-summer when you can purchase a whole box of mangoes at the grocery store and we now have TONS of different ways to consume them), cashews and water.  

Two more days left of this first week in May and the Be Healthy portion of the Grow Your Yoga Challenge! 

-MYK