“Friday Education: 5 Benefits of Partner Yoga”

partner-yoga-sunset

 

Next Friday we are excited to offer our first Partners Sharing & Caring Yoga Workshop. Today I have a link for you that outlines some of the many benefits of practicing yoga in partners. Often we think of couples yoga or intimate yoga… But partners yoga has a much broader scope. Click here to read on to learn more.   Let us know as soon as possible if you think you’d like to be part of the fantastic workshop next week by Sherry Morton-Jibb and Anny St.Jean.
I wish you a wonderful weekend,
Lisa

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Lisa Goddard is a Certified Pilates Instructor with special training in Pre and Post-Natal Pilates. She co-owns Balanced Motion Pilates and Yoga Studio in New Liskeard, ON

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“Weekly Recipe: Vegetable Pho”

Veg pho

Vegetable Pho

Hands on Time: 25 minutes

Makes 4 servings

Source: Canadian Living

Canadian Living created this yummy vegetable rendition of Pho. It was very easy and quick to make.
I substituted chicken broth for the vegetable broth (personal preference). I also would suggest adding a clove of garlic minced and possibly a sprinkling of soy sauce. The garnishes are all important parts of the Vietnamese flavors but modify to suit your taste.
Ingredients:

2 teaspoons Vegetable oil

Half onion, thinly sliced

3/4 teaspoon five spice powder

1 cup thinly sliced stemmed shitake mushrooms

2 teaspoons grated fresh ginger

¼ tsp salt

1 package (900ml) sodium reduced vegetable broth

1 carrot, cut in matchsticks

3 heads Shanghai Bok Choy (about 225g total) trimmed (root ends attached) and halved

2 teaspoon lime juice

340g Rice stick noodles (1/4 inch)

155g extra firm tofu, thinly sliced

 

Pinch hot pepper flakes (chilies)

Chopped cilantro

Chopped green onion

Bean sprouts

Lime wedges

 

Directions:

In a saucepan, heat oil over medium high heat: cook onion and five spice powder, stirring occasionally, until softened, about 3 minutes. Add mushrooms, ginger and salt. Cook for 2 minutes.

 

Add broth and 1 ½ cups water, bring to boil. Reduce heat and simmer for 5 minutes

 

Add carrot, bok choy and lime juice: cook until bok choy is slightly softened, about 1 minute.

 

Meanwhile, in saucepan of boiling water, cook noodles according to package instructions, drain and rinse under cold water. Divide among 4 large soup bowls. Top with tofu. Ladle hot broth and vegetables over top. Sprinkle with hot pepper flakes, cilantro, green onions, bean sprouts and lime wedges.

 

Nutritional Information: approx. 421 Calories, 10 g Protein, 6 g Fat, 80 g Carbs, 15 g Fiber, 4 g Sugar, 771 mg Sodium, 500 mg Potassium.

 

Enjoy!

Lisa

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Lisa Goddard is a Certified Pilates Instructor with special training in Pre and Post-Natal Pilates. She co-owns Balanced Motion Pilates and Yoga Studio in New Liskeard, ON

 

“Blog of The Week: What’s Up With Lunch?”

chickensoup

I have always wondered why lunch doesn’t receive the attention it deserves.   Breakfast has always been touted as the most important meal of the day and dinner garnering tons of attention on shelf after shelf at bookstores.  Magazines are filled with covers devoted to “Dinners with 5 ingredients or less”, “Suppertime in less than 30 minutes” etc. etc.  We just don’t see that attention showered on lunch.  Sometimes, some of us even skip lunch all together.

Now, I have nothing against breakfast or dinner, in fact two meals I love to enjoy every day, but lunch takes a lot of my attention.  From an Ayurvedic perspective (the sister science to Yoga), our overall health and wellness is intimately linked to our digestion.  According to this principle, our digestive fire is strongest between 10 a.m.and 2 p.m.  It is at this time that we should have our largest meal of the day, warm and substantial with all of the food groups and nutrients that we need to have an energized and focused afternoon.  Our brain needs these nutrients for the decisions we have to make, for our creativity and to support any and all movement we will be doing the rest of the day.  Now, I know what you are going to say, ” If I have a large meal at lunch time, I will want to have a nap” and I get that.  So, it does take a little experimenting with portion size and balance of complex carbohydrates, protein and fat to energize you, not put you to sleep.  At the various least, because it is January, we should have something warm at lunch that feeds our eyes, heart, soul and stomach (note the beautiful photo Liz chose for this blog).  So whether it is a bowl of hot chicken noodle soup, a steaming bowl of Chili or Stew, add a crusty roll (whole grain or gluten free), and you have a perfectly balanced meal.   Think about leaving the cold salads for the summer months when our body and minds can best deal with them.  You might even notice that you have less cravings in the afternoon and feel like a lighter dinner.  Perhaps you might even sleep better as your body’s systems focus on sleep, not digestion.

If you don’t do this already, give it a try and let me know what you think and keep your eyes open for my next book…………..Lunch, it is Important too!!  

Lorrie

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Lorrie Mickelson  Registered Yoga Teacher, Certified Pilates Instructor, Certified Personal Trainer, M.A., B.A/BPHE

“Weekly Recipe: Hearty Chicken Stew with Butternut Squash and Quinoa”

Hearty Chicken Stew with Butternut Squash & QuinoaHearty Chicken Stew

Prep Time: 20 mins

Cook Time: 55 mins

Total Time: 1 hour and 15 mins

Author: Dara Michalski / Canuck Cooking

Serves: 6

 

Ingredients:

1 ½ lb. butternut squash, peel, seeded and chopped into ½ inch pieces

3 ½ cups chicken broth

1 ½ lb. boneless, skinless chicken thighs

1 tablespoon olive oil

1 medium yellow onion, finely chopped

4 cloves garlic, minced

1 ½ tsp dried oregano

1 can (14 oz.) petite diced tomatoes

2/3 cup uncooked quinoa

¾ cup pitted and quartered kalamata olives

Freshly ground black pepper to taste

¼ cup minced fresh flat leaf parsley

Instructions:

  1. Steam the butternut squash until barely tender, about 10 minutes. Remove half of the squash pieces and set aside.
  2. Steam the remaining squash until very tender, an additional 4 to 6 minutes. Mash this squash with the back of a fork. Set aside.
  3. In a large saucepan set over medium-high heat, bring the chicken broth to a simmer.
  4. Add chicken thighs, cover, and cook until chicken is cooked through, about 15 minutes.
  5. Transfer the chicken thighs to a plate and allow to cool. Pour broth into a medium sized bowl.
  6. Return the saucepan to the stovetop and lower heat to medium. Add olive oil.
  7. Add onion and cook, stirring occasionally, until onion is starting to turn brown, 8 to 10 minutes.
  8. Add the salt, minced garlic, and oregano. Cook, stirring, for 1 additional minute.
  9. To the saucepan, add tomatoes, butternut squash pieces, mashed butternut squash. Stir to combine.
  10. Stir in reserved chicken broth and quinoa. Bring to a simmer, cover and cook until the quinoa turns translucent, about 15 minutes.
  11. Shred the chicken with your fingers or a fork.
  12. Stir in the chicken, olives and pepper into the stew and simmer, uncovered, to heat, about 5 minutes.
  13. Stir in parsley and serve.

Nutritional Information per serving: (About 1 2/3 cups) Calories: 329, Fat: 14.1 g, Saturated fat: 1.0 g, Carbohydrates: 32.8 g, Sugar: 3.0 g, Sodium: 1009 mg, Fiber: 5.5 g, Protein: 19.4 g, Cholesterol: 15.2 g.

To further reduce sodium, decrease or eliminate the Kalamata Olives.

Thanks to Maddy Goetz who passed on this wonderful gem of a stew!

Enjoy!

Lorrie

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Lorrie Mickelson Registered Yoga Teacher, Certified Pilates Instructor, Certified Personal Trainer, M.A., B.A/BPHE

“Friday Education: Health and Fitness Benefits of Snowshoeing”

snowy snowshoe.jpgHappy snowy Friday everyone!

Today’s education piece is on Snowshoeing. Click here to read. One of my favourite winter activities is snowshoeing. Not only is it a great workout but I can really enjoy the bush in all its winter splendour. Their is nothing like a Northern Ontario winter, so bring on the snow:) Have an incredible weekend playing outside!

 

Sherry

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Sherry Morton-Jibb PTS. RYT. FIS. NWS, Certified Pilates Mat & Reformer Instructor Registered Yoga Teacher. She co-owns Balanced Motion Pilates and Yoga Studio in New Liskeard, ON.

“Recipe of the Week: Creamy Peanut Butter Dip”

 

dip
Happy Monday everyone:)
This week’s recipe is a quick and easy healthy dip for fruit. The recipe makes 4 servings so you have 4 days of snacks, sweet! I used the exact recipe but you could change the nut butter and substitute the yogurt for goat or soy yogurt if you have a dairy issue.  Snacks help maintain blood sugar and keep energy levels consistent.
Enjoy:)

 

½ Tablespoon Maple Syrup

1 Tablespoon Peanut Butter

1/8 Teaspoon Cinnamon

6 oz Plain Greek Yoghurt – Non Fat

Nutritional Information:  Calories: 56, Fat:  2.0g, Carbs:  4.5g, Protein:  5.3g,  Sodium:  38.2mg, Cholesterol:  0mg.

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Sherry Morton Jibb PTS. RYT. FIS. NWS, Certified Pilates Mat & Reformer Instructor Registered Yoga Teacher, Owner

“Friday Education: Rise Up Against Sitting Disease”

rise-up-against-sitting-disease-pa
Hi everyone,
Whether you like to work out or not there are lots of little ways you can add movement to your day in practical, everyday situations.  Every bit of movement counts to burn energy (and calories). I hope you get some tips from this link.
Happy Friday to all 😊
Lisa
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Lisa Goddard BA, BScOT, Certified Pilates Mat & Reformer Instructor, Owner