Yoga Pose of the Day: For Dancers

Dancers spend all day on their feet. Viparita Karani (Legs-Up-The-Wall Pose) is a great pose for them to take all of that tension off their legs and feet. It also reduces tension in your back and neck (so for those of you with back pain, this is a great go-to pose that you can do anywhere).

• Lay down on the floor so that you are facing the wall. 
• Bring your butt all the way up against the wall. 
• Let your feet go straight up. 
• Relax and breathe. 

Hold this pose 5-15 minutes. 

You always have the option of placing a blanket or bolster underneath you as well for support. 

Yoga Pose of the Day: For Runners

I've decided as a way to get people more involved with yoga, I am going to start posting a different pose every day for different kinds of active people; from runners, dancers, football players to busy stay-at-home mothers. Everyone can benefit from yoga, whether it be mentally or physically.

Today's pose I chose is called "Crooked Monkey" and it is an AMAZING pose for all of you runners (and sprinters)! 

• Start by stepping your right foot forward, your left leg is back and your left knee is on the ground. Your are in a deep lunge.
• Keep your left palm on the ground and grab the outside of your left foot with your right hand. 
• You can either kick your left foot into your right hand OR pull your left foot in close to your butt. 
• There are many variations and levels of this pose. Keep trying to bow the right knee out, do not let it cave in.
• If you are feeling more open, you can come down to your left forearm. Hold this pose for at least five breaths and then switch sides. 

This pose works your Psoas Muscle. This is located on the side of your vertebral column of the lumbar spine meeting the rim of the lesser pelvis. This muscle is usually responsible for hip soreness in runners because it flexes and extends the hip while running. Increasing your core strength and flexibility will help to decrease this soreness. 

Vanilla Chai Tea Latte Goodness

It is getting to that time of year where I crave hot drinks all the time. It just brings on that Christmas-y feeling (even in the hot desert of Arizona). I am a huge fan of chai, so I decided to experiment with my own recipe instead of spending money at a coffee shop. This recipe turned out AMAZING. I have to say, I really did impress myself. All you need is a blender and five simple ingredients: 

❤ Vanilla Chai Tea bag (I use the brand, Bigelow)
❤ 2/3 cup almond milk
❤ 1 tbs cinnamon
❤ 1/2 tbs ground ginger
❤ 1-2 tbs agave (depending on how sweet you like it)

Step 1: Heat up water.
Step 2: Put your Vanilla Chai Tea bag in your water.
Step 3: Pour your tea into the blender.
Step 4: Add the rest of your ingredients into the blender.
Step 5: Mix ingredients.
Step 6: Pour into a mug and garnish with some cinnamon.
Step 7: Enjoy this delicious Christmas in a cup! 

Optional: Pour over ice if you want it cold.

A cup full of benefits:
-Ginger is really good for nausea
-Cinnamon helps to regulate blood sugar
-Agave is a natural sweetener
-Almond milk is a low calorie, dairy free milk alternative
-Vanilla Chai Tea is full of antioxidants plus it's an anti-inflammatory

Creamy Cashew Berry Bowl!

This was a delicious and filling smoothie bowl filled with all sorts of nutrients. Seriously, it was too good. 

Smoothie:

-2/3 cup cashews

-1/2 cup blueberries

-1/2 cup blackberries

-1/2 cup strawberries 

-Coconut water (or you could use a nut milk)

-1 cup ice 

Blend all ingredients together in a high power blender. Then pour into a bowl and use whatever toppings you want! I used coconut flakes, chia seeds, and cocao nibs. You could also use fruit!

Enjoy!

Sweet 'n' Sour Smoothie!

This smoothie reminded me of Sour Patch Kids. The green layer was sweet and refreshing. The pink layer was sour and awakening!

Green Layer:

2-3 cups of kale (depending on how green you like it)

2 bananas 

A splash of coconut water (I use Harmless Harvest)

Pink Layer:

1 cup homemade cashew milk (click here for recipe)

1 cup blueberries

1 cup raspberries 

1/2 cup strawberries

Step 1: Blend the green layer ingredients in a blender

Step 2: Pour your green layer in a glass, cup, mason jar or whatever you are drinking out of

Step 3: Blend the pink layer ingredients together

Step 4: Pour pink layer on top of the green

Step 5: ENJOY! 

This smoothie is raw, vegan, gluten free, dairy free, and soy free!

Dairy Free Milk!

This delicious and healthy milk alternative is super easy to make.

Ingredients: 

-1 cup of cashews or almonds 

-4 cups of water 

Step 1: Soak your cashews or almonds in water for a couple of hours.

Step 2: Drain your nuts.

Step 3: Combine your soaked nuts and 4 cups of water in a blender (I use a Vitamix) and blend until it is smooth and creamy. 

Step 4: Pour the blend into a mesh nut milk bag over a bowl and squeeze so all of the milk is in the bowl and the nut pulp stays in the bag. 

Step 5: Pour your delicious milk into a pitcher and enjoy! (You can dispose of the pulp or use it for something else!)

Nut Milk vs. Dairy:

-Dairy is bad for your skin and can cause breakouts 

-Nut milk is only 40 calories per serving opposed to regular milk which contains 146 calories per serving 

-Nut milk is also lower in fat (3 grams per serving unlike regular milk which contains 8 grams per serving)

Vegan Mexican Night!

This raw vegan dish was AMAZING. If you are craving Mexican food or just a filling and delicious salad, you need to try this. It was super easy.

Raw Vegan Taco "Meat":

1 cup walnuts

1/2 cup sun-dried tomatoes

1/2 tsp cumin

1/2 tsp garlic powder

1/8 tsp salt

A dash of cayenne pepper

Red pepper flakes (if you like it spicy)

Raw Vegan "Cheese":

1 cup cashews (soaked for an hour)

1/4 cup lemon juice

1/4 tsp salt

1/2 cup water

2/3 cup ice

Salad:

3 cups baby arugula

Taco "Meat"

Avocado

Medium Tomato (I used an heirloom) 

Raw Vegan "Cheese"

Step 1: While cashews are soaking, blend all of the Taco "Meat" ingredients in a high power blender (I use a Vitamix).

Step 2: Once your "Meat" is ready, place it in a bowl and put aside. 

Step 3: Blend all of the "Cheese" ingredients together in the high power blender.

Step 4: When the cheese is finished, put your arugula, "Meat", tomatoes, avocado, and "cheese" on a platter so you can dig in!

Enjoy! 

For all of you calorie counters out there, this delicious vegan dish is 478 calories.