Heat Yoga Blog
Heat Yoga Blog
This is the Blog for Heat Yoga Studios.
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Monica
11:36 pm

Motivational Monday

drowned

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Monica
10:51 pm

Yoga is.....

clear
“Yoga is about clearing away whatever is in us that prevents our living in the most full and whole way. With yoga, we become aware of how and where we are restricted — in body, mind, and heart — and how gradually to open and release these blockages. As these blockages are cleared, our energy is freed. We start to feel more harmonious, more at one with ourselves. Our lives begin to flow — or we begin to flow more in our lives.” - Cybele Tomlinson

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Monica
11:46 pm

Motivational Monday

powerful

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Monica
9:53 pm

Wellness Friday with MAKwellness

Good Luck Runners! Endurance Banana Bread Recipe.

By Maria Kasdagly IN MAKwellness

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Grandma’s Marathon Weekend starts today!  It is an annual road race held each June in Duluth, Minnesota, in the United States. The course runs point-to-point from the town of Two Harbors on Scenic Route 61 and continues along Lake Superior into the city of Duluth.  Grandma’s Marathon weekend features the 16th largest Full Marathon, the GarryRunning Quote Bjorklund Half Marathon, and the William A. Irvin 5K.

In honor of all those running the Grandma’s Marathon this weekend in Duluth, MN, I whipped up a healthy batch of Banana Bread that has a great combination of carbohydrates and protein sure to keep your feet movin’.  Marathon runners and athletes in general should eat a diet high in carbohydrates, moderate in protein, and low in fat.

 
Importance of Carbohydrates:

The body’s preferred fuel for running (or any endurance sport) is muscle glycogen.  Glycogen is excess carbohydrates that our body stores in tissues like muscle.  When muscle glycogen catabolism exceeds its replacement, glycogen stores become depleted.  This can lead to fatigue and the inability to maintain the endurance event.  To keep energy high and maintain an adequate endurance level, runners must have a diet that is carbohydrate rich.   Carbohydrates should provide 60-70% of total daily calories.

Importance of Protein:

In order to maintain regular physical performance protein is needed for muscle growth and repair.  During any type of training our body will breakdown muscle, so that is why it is crucial to have protein in the diet to help rebuild and repair our tissues.  However, when muscle glycogen stores become depleted due to inadequate calories from carbohydrate intake, protein can be used for energy instead of muscle repair.  Using protein as energy is very expensive and inefficient to the body, so that is why appropriate amount of carbohydrate intake is crucial for an endurance athlete.  Protein should contribute 12-15% of total calories/day (or multiply your weight in pounds by 0.6 to calculate the number of grams of protein you should consume per day).

Endurance Banana Bread

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Serves 10 slices

Ingredients:

Bread:

  • 2 scoops vanilla protein powder (I used Trader Joe’s Whey Protein Powder)
  • 1 scoop of Mila® Chia Seeds (see below for more information on Mila®)
  • ½ cup whole wheat flour
  • 1 teaspoon baking soda
  • ½ teaspoon cinnamon (My favorite brand is Savory from Fort Collins!!!  My old stomping ground)
  • 2 ripe bananas, mashed
  • 2 egg whites
  • 2 tbsp vanilla greek yogurt (I like Chiobani or Fage)
  • ⅓ cup oats
  • Optional: ⅓ cup chocolate chips (I didn’t use them in this recipe, but if you wanted a little something special add them in!)

For Topping (optional)

  • ⅓ cup oats
  • 2 tablespoon brown sugar
  • 1 teaspoon of honey
  • 1/4 teaspoon of cinnamon

 

Directions:

  1. Preheat oven to 350.photo (6)
  2. Mix dry bread ingredients in a medium size bowl.
  3. Add bananas, egg whites, and Greek yogurt, and mix well.  I always feel bad wasting the yoke of an egg, so I got creative…
  4. Spray a bread pan with nonstick spray, then pour mixed ingredients into the pan.
  5. In a small bowl, mix topping ingredients with clean hands. Sprinkle topping over the bread mix.
  6. Put in the oven for 30-40 minutes, or until a toothpick comes out mostly clean.  Note: time varies each time for myself…typically it is around 39-42 minutes.

Presentation1

Mila® by Lifemax ®

My friend Sarah introduced me to Mila® by Lifemax®.  Mila® is an exclusive proprietary blend of the world’s finest variants of the most potent grains of chia.  It is naturally gluten-free, trans-fat free, sugar-free, non-GMO and is a superior plant-based source of protein and fiber.  It is a whole, raw food that contains the highest and safest plant-based combination of antioxidants, protein, fiber, phytonutrients, and omega-3s.  It is odorless and will conform to the flavor of any meal.  It is by far my favorite brand of chia and I completely feel revitalized and sustained for longer periods of time than my grocery store bought brands.  Please visit TheBlissfulSeed.com for more information.


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Monica
1:42 pm

Jennifer Lee teaching at Heat this Saturday, June 21st!

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The beautiful and talented, Jennifer Lee, will be back in Minnesota for a few weeks and you can find her teaching at Heat in Maple Grove on this Saturday, June 21st at 8 and 9:30 am. Then later that same day, she will be at our Blaine Studio teaching warm 75 at 1:30 pm. She'll be bringing what she's learned from teaching in California for the last couple of months to her classes so reserve your spot now! Look for more guest appearances from her on the schedule over the next few weeks before she returns to California. Jennifer, we're so happy to have you back, even for a short time!

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Monica
11:42 pm

Yoga helps calm the mind and heart.

peace

Monica
1:16 pm

Motivational Monday

roosevelt

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Monica
8:00 am

Wellness Friday with MAKwellness

Have you fed your microflora today?

By Maria Kasdagly IN MAKwellness

Those that know me know that I am oddly fascinated by the colon.  An organ often ignored by many individuals and so under appreciated, and I think it is mainly because it is associated with “poop”.  Yep…I said it “poop” and once you say it a few times it doesn’t sound too bad.  Many people hate to talk about or even think about their routinely domestics, but everybody poops and it’s vital for our health and survival.  So now that we got that out of the way, let’s discuss our extraordinary colon!

The large intestine (colon) is comprised of the ascending colon, transverse colon, descending colon, and sigmoid colon. Its primary function includes the absorption and secretion of electrolytes and water, as well as the storage and excretion of waste materials. The human large intestine can be described as a complex microbial ecosystem. It is thought that at least 50 genera of bacteria reside in the colon, and is comprised of several hundred species. The large intestine is by far the most heavily colonized region of the digestive tract, with trillions of bacteria often referred to as probiotics (Pro= encouraging, Biotic=life). There is a whole other universe in all our colons!

Did you know that 60-70% of their immune system is located in the gut? A vast network of lymph tissue referred to as GALT (gut associated lymphatic tissue) and the probiotics in our gut are constantly interfacing with the GALT and essentially priming the immune system for contact with other bacteria. They serve as a way for the body to learn how to respond to bacteria without actually having to suffer an infection.  I know, the colon is so cool!  

Most people have heard of probiotics and how important they are to incorporate in our diets to maintain optimum health, however, few know that we need to consume prebiotics too!  Think about your good bacteria as a pet and you must feed your pet, that is exactly what prebiotcs do; essentially prebiotics are food for your probiotics.  Prebiotics are non-digestible food ingredients that stimulate the growth and/or activity of bacteria in the digestive system to benefit health.  Most prebiotics are found in foods rich in oligosaccharides or fructo-oligosaccharides, i.e. plant foods (fiber).  They are naturally sweet and often are added to other foods as the sweetener.  So what foods are rich in prebiotics, you ask?  

Here are a few prebiotic rich foods easily found in our grocery stores:

  • Chicory root
  • Jerusalem artichoke
  • Sorghum (my grandma put this into her meatballs…and only had 1 bathroom)
  • Asparagus
  • Leeks
  • All onions
  • Endives
  • Dandelion Root
  • Bananas (the inside of the peel [stringy pieces] are given to children with diarrhea in third world countries to help stop the diarrhea and rejuvenate their small & mighty colons)

So take care of your colon and your health by providing a healthy, thriving, and nurturing environment for your probiotics!  The more you love them the more they will love you back!

Here is a great recipe combine probiotics and prebiotics!  Enjoy!

Pesto Quinoa with Apple, English Peas, and Endives 

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Ingredients:

  • 1 cup quinoa
  • 2 cups water or vegetable broth
  • 1 cup fresh basil leaves, packed
  • 2 cups of fresh spinach OR arugula leaves, packed
  • 1 tbsp cup of extra virgin olive oil
  • ¼ cup pine nuts OR almonds
  • 1 cup of plain fat-free Greek yogurt (probiotic)
  • 2 garlic cloves, peeled
  • Juice of ½ a lemon
  • Salt and ground black pepper, to taste
  • Special equipment needed: food processor
  • 1 red apple, diced
  • ½ red onion, diced (prebiotic)
  • 1 cup lightly steamed English peas (or just regular frozen peas)
  • ½ cup slivered almonds
  • 10-15 endive leaves (prebiotic)
  • Sundried tomatoes, diced (optional)

 

Directions:

  1. Boil water (or broth), add quinoa, lower heat, and let quinoa simmer until fully cooked.  Set aside to cool.
  2. Combine basil, spinach, oil, nuts, yogurt, garlic, lemon, salt, and pepper into your food processor or blender.  Puree until smooth and set aside.
  3. Add apple, onion, English peas, and almonds to cooled quinoa.  Toss pesto into quinoa mix until thoroughly combined!
  4. Spoon green-wah into endive leaves and top with sundried tomatoes!

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Monica
10:55 pm

Thursdays Pose to Try

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Adho Mukha Svanasana (Downward Facing Dog Pose) increases the range of motion in the shoulders and strengthens the upper body. It also stretches the hamstrings and calves. Following are some common misalignments to make sure you are doing the pose properly: 1) Arms are too internally rotated 2) Legs are relaxed and heels are jamming into the floor 3) Thoracic spine is rounded or over-extended 4) Too much weight is in the arms and not enough in the legs 5) Scapulae is elevated or squeezed together Check your Adho Mukha Svanasana or ask your Heat Yoga Teacher for help in order to make sure you are getting all of the benefits of this great pose!

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Monica
10:58 pm

What is yoga all about?

calm
Whether you are taking your first yoga class or have been practicing for years, it's easy to get discouraged when you compare yourself to others. The key is staying in your own practice and focusing on what brought you to yoga in the first place. The physical practice of yoga is only part of the yoga lifestyle. Breath, behavior and attitudes towards yourself and others, being present and focused, and meditation are also part of the yoga lifestyle. So go back to the reason you come to your mat each day and you'll find what yoga is really all about.

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