Monthly Archives: November 2012

Mediterranean Quiche

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It’s been a hard week for both us. Tom was officially sick and I was not feeling great either. Slowly things start to go back to normal.There is a few things I want to share in a near future but for now- yesterday’s dinner- Mediterranean Quiche.

Fulfilling comfort food for not  great days.

3 eggs

cup of fresh spinach

1/2 c of Goat cheese ( if you don’t care about the kind of cheese, feel free to use feta)

1 tsp herbs de Provence; salt& pepper

Mix it together. Preheat the oven for 375F and bake for around 40 min. After 20 min add olives on top and sprinkle with nutritional yeast-continue to bake.

Enjoy!

Izabela

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Sunflower Bliss Bars

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Short and sweet!

This weather makes my so tired. And when I am working in the evenings I do need a lot of motivation to get out from the house. These bars do a great job. Protein+fat+chocolate flavour=energy

Sunflower Bliss Bars

You will need:

1/2c sunflower seed butter

2 tbsp maple syrup

2 tbsp carob* powder

1/4 c hemp seeds

1/4 c coconut flakes

Start by blending sunflower butter with maple syrup until smooth. Add hemp seeds, coconut flakes and carob powder blend again until mixture becomes kind of like dough. Spread it on the plate and put into a freezer for a bit.

*carob powder-If u are allergic to chocolate (pure cacao) you can use carob instead. Carob doesn’t contain any caffeine or theobromine, two mild stimulants found in chocolate so it is a great alternative for chocolate substitutes. It’s a legume from the carob tree. It has similar texture and flavour to traditional chocolate. Carob is not as bitter as cocoa so if you are using carob instead of cacao in your recipe, you should cut down on your sweetener.

I don’t have problems with eating pure chocolate but I like using carob just to switch it up and to reduce sugar intake in my recipes.

Enjoy!!!

Izabela

Weekend eats recap

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The weekend was pretty slow this time but I enjoyed it. At least we had time to prepare our meals and eat them together.

To start off Saturday & Sunday we both enjoyed smoothies like this one here

Blueberry banana protein shake (banana, 1 c almond milk, scoop of chocolate protein powder, 1tbsp nut butter and 1 c of blueberries)

Saturday dinner: a gluten free pizza & zucchini pizza for an appetizer

Pizza was on a gluten free dough, bought in Whole Food (way better than a rice dough), tomato marinara and veggies, gluten free cheese for me and for Tom: salami with regular cheese

Dessert: Black bean brownies-yummy

We were hoping to get and eat in one of the vegan restaurants on Sunday but unfortunately the choices here are very limited and it was closed;(We end up eating in a Vietnamese restaurant and hmm…food looked great-take a look.

Mango rolls for an appetizer

Spicy vegetables for me

Tom had a Yellow lamb curry

but when you are used to eating healthy and mostly clean-this type of food doesn’t taste so good any more. There was a variety of choices. Just not too healthy ones. So yeah, I felt tired, sluggish for the rest of the day, my stomach was still hurting this morning. I just think it ‘s not worth it anymore. I guess I am done with unhealthy food;)

Have a great week guys and Stay warm,

 

Izabela

 

Yoga Therapeutics

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With Halloween this week in between I don’t really know why this week passed by so fast!!!

I owe you a little something about the training that I took the past weekend. First of all, it was really amazing to be brought back to my Teacher Training times and spend time surrounded by students, teachers and connect a little bit more then we usually have time to do so.

I teach a variate of yoga classes (Hatha, Vinyasa, Core Power etc) but despite the type and level of classes I instruct poses according to Anusara Alignment. You can read more about it here.

So the training was a great reminder for me. We went over most common injuries (shoulders, lower back, hamstrings, knees, ankles etc) that our students might have, how to prevent them and how to heal/treat them if necessary.

What I love about these Universal principles of alignment is that it all make sense for me. They are not only therapeutic but the idea is that they bring our bodies into its optimal blueprint (each of us has our own). This is what creates overall health.

The proper alignment is crucial for our bodies, not only in a yoga class but also when we move, sit, get out of the bed. And yes, I know that it is easy to say than do. The way we keep our posture can get tricky and there are many factors that can affect that, such as: habits, stress, injures that we already have, even cold weather has impact on our bodies and tends to bring lots of tension to the shoulders.

The point is that we can teach our bodies a “new” alignment, better postures and it’s never too late.

Most important is to stay out of you pain zone. So whatever move you do and you feel that’s bringing you pain, please avoid it and respect your body. It’s telling you to something already.

By taking the action now we can learn from our current injuries and prevent future pain. Get sensitive and become an observant of our bodies. Dealing with any kind of injuries we should start with “un-tighten” things that are tight, constrict and strengthen muscles that are weak.

Summarizing: first start with engaging and strengthening your muscles (muscular energy), so you can maintain the integrity and alignment and then stretch and expend (organic). That’s yoga from the therapeutic point of view;).

Have a fabulous weekend guys,

 

Izabela