Protein Boost Bars

Items within the bar- (choices are always yours, or switch them up)

Any seeds:

Hemp seeds

Flax seeds

Chia seeds

Sun seeds

Pepitas

Any nuts:

Peanuts

Cashews

Almonds

(I tend to rough chop- so size isn’t too big)

Any fruit:

Craisins

Raisins

Dates

Other fun items:

Choc chips (white, dark, carob)

Unsweetened Coconut

Protein Source: 6-8 scoops

Powder unflavored or Vanilla

(I use both collagen and pea)

Nut Butter:

Peanut Butter

Almond Butter

Sweetener: (if not already in the protein powder)- about a ¼ cup

Maple Syrup

Honey

Agave

Binding:

Coconut Oil (solid) – start with ¾ cup can add more if needed

Filler:

Oatmeal – small amount to start (rest after mixed)

Start with all your dry ingredients in a bowl- mine is usually about 4-6 cups worth- (the more the thicker the bar)

Melt the peanut butter and the coconut oil- microwave or small pot- add sweetener and pour over dry ingredients- stir well until all items are wet and sticky. (add oatmeal as u choose to make into a peanut butter cookie dough consistency)- this ratio can depend on your ingredients, you can always add either moisture or oatmeal to re-balance.

Line pan with Wax paper this is huge!- makes it way easier to cut when hard-

I like my bars thick so depending on how much mix I have: I will use 9x9 or if I have a big bowl I will use 9x13. You will get a feel for this as you press your first pan in.   (they can also be pressed into balls if you want to take the time- sticky and time consuming but pretty on presentation)- 

Bars Inspired by Kyron Christopherson. 

Posted by Tanya Rice

Why Yoga ???

“Your mobile phone is ringing; your boss wants to talk to you and your partner wants to know what's for dinner. Stress and anxiety are everywhere. If they're getting the best of you, you might want to hit the mat and give yoga a try.” 

“Classes also offer camaraderie and friendship, which are also important to overall well-being.”  

“Yoga brings together physical and mental disciplines that may help you achieve peacefulness of body and mind”  

Visit Mayo Clinics Article to read all of the details. Read Now

“Help improve general wellness by relieving stress, supporting good health habits, and improving mental/emotional health, sleep, and balance” 

“86 percent said it reduced stress" 

“Help people with chronic diseases manage their symptoms and improve their quality of life.” 

or visit Mayo Clinics Pose slide show for pictures and descriptions that might help you. View Now

Post Credits- Jessica Schermeister

Handstand  
Adho Mukha Vrksasana  

Prep poses: 

Plank (to build arm and shoulder strength)
Downdog (to open the shoulders for better stability)
Boat pose (building core)
Dolphin pose and plank (helping strengthen spine stabilizers and core)
L-shape handstand along the wall (to build arm and shoulder strength)

Modifications:  (here are other options you can try)

• Tripod headstand (with hands triangulating the head, it offers students a headstand option that feels stable, and allows them to keep their knees close to their elbows.)
• Headstand at the wall (allows for building confidence, until a student is able to hover away from the wall
• To assist in getting up on the wall Donkey kicking one leg at a time towards the wall from a headstand downdog 
• Slowly lifting one leg at a time away from the wall, until you are able to lift both legs away from the wall 

 Benefits: 

Strengthens the upper body; shoulders, arms, wrists, and abdominals 
Increases blood flow to the head 
Reverses blood flow in the legs which aids in tissue regeneration 
Increase your balance 
Instantly boosts your mood 
Full body workout 

Keep practicing, it doesn’t happen overnight! 

Blog Credits to Jessica Schermeister and Tanya Rice

Lions Breath 

Lions breath is also known as simha pranayama.  

How to do it:

Start in a seated position, start to take a few deep inhales and exhales. Once you feel ready you can take a deep inhale and open the mouth wide, make a large exhale while opening the mouth as wide as you can, and engaging the chin and neck as you also stick out the tongue.  

Benefits:  
Stretches the muscles in the face, neck, and throat 
Relieves tension and tightness 
Improves circulation 
Energetic and awakening 
Eases the mind 
Helps relieve TMJ 
Relieves headaches 
Helps open the throat chakra (Vishudha) 

Bandhas that could be used:  
Mulabanda  
Jalandhara bandha

 
Contradictions: 
Attempt this breath carefully if you have had a recent or chronic neck or face or tongue injury.

_Jessica Schermeister

Ujjayi Breath 

 
Ujjayi breath is also known as “Victorious breath” or “Oceanic breath”. 
To do: Start by just doing some normal breathing, long inhales and long exhales. After focusing on the breath for a few minutes, take a long inhale, and on the exhale almost imagine fogging up a mirror by making a “haaaa” sound. After a few breaths like this close the mouth, ad exhale through the nose making sure to keep the mouth closed and a slight constriction in the throat. This should be an audible breath.  

Benefits:  

Builds internal heat 
Effective in calming the nervous system almost immediately 
Improves Concentration 
Gives relief to sinus pressure 
Increases amount of oxygen in blood 
Detoxifies the mind and body 
Encourages free flow of prana 
Energizing and relaxing 
When to use: You can use this breath at the beginning of the practice to build heat or during any posture to center and focus yourself. 

Blog Credits to Jessica Schermeister

Viparita Karani (AKA Legs up the wall):

One of the most restoring poses for the body. It also is one of the main poses in most restorative classes. To do this pose all you need to do is place the body near a wall and slowly start to place the legs up the wall as straight as the body allows. No doubt this pose will always make the body feel wonderful.

Benefits:

·      One of the biggest benefits is that lymph and other fluids flow into the lower stomach and refreshes the legs and the reproductive area.

·       Other benefits include; relieving headaches, boosting energy, soothing menstrual pain, and relieving lower back pain.

Modifications: 

·      Placing a block or pillow under the lower back for a slight inversion. 

·      Bring the legs closer or further from the wall for different or more intense stretch.

·      Placing a block on the soles of the feet to help from legs swaying off to one side.

Mudra: Surya Mudra

·      To do: Bend the ring finger and place thumb on top, while keeping the index and middle finger together and straight as well as the pinky.

Contradictions:

·      Glaucoma or Hypertension patients should be careful when using this pose.

Blog Credits to Jessica Schermeister

Check out this fantastic article by Jenn Miller from www.jenreviews.com about the 18 Amazing Benefits of Yoga, According to Science!

Push Here to Read Now

One of them from the Mayo Clinic- in regards to the medical benefits of yoga for stress relief

http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/yoga/art-20044733/


The second is from the Huffington Post, about how more and more Chemotherapy facilities are encouraging yoga during oncological treatments. 

http://www.huffingtonpost.com/lorna-borenstein-/4-ways-cancer-patients-ca_b_6094964.html

Actual physiological benefits of Head stand are innumerable:

• increase lymph flow/cleansing
• decrease heart rate/gravity to the heart
• decrease blood pressure/again gravity
• decrease inflammation in the feet/legs/lower body
• strengthens core
• strengthens shoulders/arms/chest
• increases digestion
• increases blood flow to the upper body

BUT: what's more interesting is the emotional/non-physical benefits of headstand:

• decreases stress
• improves outlook
• builds confidence
• encourages fearlessness
• improves focus
• sharpens concentration
• improves mood
• mental revitalization

This is a big question and not one easily answered quickly. But, to simplify: 1) We hold emotions and stress bound into our body, quite literally in knots sometimes 2) We have energy centers (meridians) along the Central Nervous system where when we have things going on, or had items happen to us, that we ignore or shut down these areas to avoid dealing with the emotions 3) In addition toxins build up in the body when we hold stress our cortisol levels rise, and perhaps we take on synthetic toxins, via poor food choices, etc.

Yoga helps us get at all three of these items: the postures are specifically designed to get deep into the physical locations that we tend to hold emotions and stress: hips/ back/ neck/ heart

Yoga helps us move energy along, as we move through postures encouraging students to breath and to press into finding a peaceful balance on the mat- seeking the mind body connection that will help unblock these energy channels and get "stuff" moving

Yoga, especially in a hot room, helps us rid the body of toxins, this is why we sweat as we do, and often times you will hear the belly start to rumble as digestive enzymes start moving, and perhaps even your nose starts to run.   

And of course the eyes, Leak: voila Release

It should never be an embarrassment, it happens to most of us, at times we'd least expect.

If you would like to learn more 

Visit this article here:
YOGA SEQUENCES
Emotions in Motion
DONNA RASKIN
AUG 28, 2007
 
https://www.yogajournal.com/practice/emotions-in-motion