Tag Archives: #yogafit

Sunburst Pasta

Tolerant Red Lentil Pasta has a bit of a peppery flavor when eaten on its own. When I use it in a recipe I look to find flavors that enhance the pasta’s natural flavors. This dish uses sundried tomatoes for a sweet flavor, chickpeas for a meaty texture, onions and garlic as aromatics, and mushrooms for a chewy texture. This creates not only a tasty and satisfying meal that can be a side dish or a main dish depending on the portion you make.

Base Ingredients (Serves 2):

1 Cup Tolerant Red Lentil Pasta (uncooked)

1 Cup Diced Sundried Tomatoes

½ Yellow Onion or Sweet Vidalia Onion

4-6 Cloves of Garlic depending on size

1 Cup Diced Mushrooms of Choice (I used button)

4 TBSP Oil – I use Olive Oil for this dish

1/3 Cup Vegetable Broth – I prefer to use low sodium

Variations:

Substitute 2 Shallots for Onion and Garlic

Instructions:

1. Dice onions and garlic and place in a pan with the oil. Satuee in oil

until translucent.

Pasta12. Add diced sundried tomatoes, mushrooms, and broth to pan and

sautee until broth is almost absorbed.

3. Bring 4 cups of water to a running boil. Add 1 cup of Tolerant Red

Lentil Pasta. Cook for 5 minutes. Stir from time to time and reduce

heat as needed so the water does not boil over.

4. Reserve 1/3 cup pasta water and add to the pan with the vegetables.

5. Drain Pasta and add to the pan with the vegetables.

6. Cook until liquid is absorbed.

Serve or place in an airtight container and pack for lunch!

Sprinkle with ground black pepper.

Option: Grate parmesan over the pasta.

Enjoy this low calorie, high fiber Yoga Lean meal; a satisfying meal to keep you fueled as you lead an active lifestyle.

Broccoli Greens Tofu Stir Fry

Not only do I love to eat light and healthy foods, but I also do not like to waste food. When I had an opportunity to try broccoli and cauliflower greens I was elated! This was an opportunity to experience two vegetables I love in an entirely new way. UntitledI have used the greens as a side dish on their own and have enjoyed using them in stir-fry dishes also. The great thing about a stir-fry is that it is a way to use of vegetables that you have in the refrigerator. You do not need to have a large portion of any one vegetable to make a successful stir-fry. Each time you make a stir-fry you can use a different sauce as well. It can be an ever-changing recipe. Of course, when you find a combination you like, you may want to make it time and time again!

1 package EXTRA FIRM TOFU (Azumaya brand is Non-GMO and Gluten Free)

1/2 a box of Thai Kitchen Stir-Fry Rice Noodles or 2 Cups cooked rice

Vegetables (aim for 4 -6 cups uncooked):

5 Large Broccoli Stems/Leaves

5 Large Cauliflower Stems/Leaves

4-6 Garlic Cloves (depending on size)

I used 1 cup Tessemae’s Lemon Chesapeake All Natural Dressing/Marinade/Dip

1/2 Cup Vegetable Broth (Unsalted is preferable).

1. Decide if you wish noodles or rice. If you wish rice, start the rice cooking as step one. If you want noodles, wait till the vegetables and tofu are done. Cooking rice is 2 cups of liquid per 1 cup of dry rice. Cook a single batch if you are not interested in leftovers, double (or more) the recipe if you wish leftovers.

2. For crispier TOFU (omit this step if you are not looking for crispy), drain the package and allow some water to be removed. I place the tofu block in a kitchen towel and place it between two dinner plates for about 1 hour. This step can be done the night before, while you are at work, or skipped entirely.

3. Wash and chop the vegetables you are using. Try to make the vegetables into even sized so they cook at the same rate. With the greens and stems, I do put thestems in the pan a few minutes before the “leafy section”.

4. In a sautee pan place 2 TBSP Toasted Sesame Oil and the vegetables. Add the marinade and broth. Cook on medium heat. Stir from time to time. If you need additional liquid to soften the vegetables, add ¼ cup of water at a time.

5. After the vegetables have started, cut the tofu and place in a second sauté pan with 2 TBSP Toasted Sesame Oil. Sprinkle pepper on the tofu if you wish the additional flavor. Cook on medium heat and rotate the tofu periodically so all sides brown and form a bit of a crust.

6. When vegetables and tofu are done, turn the burners off and let rest for a few minutes. If you are making noodles, bring a pot of water to a boil. Once a running boil is attained, break the noodles in half and cook for 5 minutes. Reduce heat to medium and stir once or twice. Drain noodles.

On your plate put a bed of noodles or rice then add the vegetables. The tofu can be sprinkled on top or arranged in a pattern for a finished presentation.

Enjoy and savor the flavors!

Option: Sprinkle nuts or sesame seeds over the top.

Read more Gluten Free recipes at Healthy Recipe Variations Blog. Enjoy being YogaLean as you enjoy an active lifestyle and make healthy eating choices.

Kathryn Herbert on the Miracles of Ayurvedic Healing

Recently, I sat down with Ayurvedic expert Kathryn Herbert to talk herbs, doshas, and real-life miracles. Herbert, who, was diagnosed with AS (Ankylosing Spondylitis), RS (Reiter Syndrome), FM (Fibromyalgia) and IBS (Irritable Bowel Syndrome), is a living example of the downright amazing health benefits of India’s ancient healing practice. She is excited to share her wisdom at YogaLean’s first Coaching Immersion in Austin, TX this September, where her personal history and profound education will shine brightly in her workshops and lectures. Here, she gives me a glimpse her fascinating story:

What was the state of your health before turning to Ayurvedic healing?

My good health today is completely dependent on my knowledge of Ayurveda. My numerous health conditions began to affect my life to a crippling extent. As a horse trainer and single mother, my life and my job were very physically demanding. I was extremely active, often up to 18 hours a day, and my health deteriorated to the point where I was barely able to lift a feed bucket, let alone brush my own hair. I saw countless doctors and specialists, underwent countless tests, and tried practically every medication and treatment under the sun. Nothing worked, and worse, many of the treatments I underwent caused allergic reactions that left me even weaker and endangered my life.

How did you decide to change to Ayurvedic and naturopathic treatment?

After almost two years of Western medical and pharmaceutical treatments, I decided it was the end of the line. It was a scary decision, but it was clear to me that a purely Western approach was not going to work.

What were the results?

As soon as I began following an Ayurvedic dietary and herbal regimen, my health immediately transformed. While in treatment, I began discovering all of the things I’m allergic to—not just medications, but foods that were making me sick. This was crucial. My doctors had doubts, but in the weeks and months following my transition to Ayurveda, the tests amazingly kept coming back improved. The new “miracle drugs” I was using made my doctors’ heads spin! In Ayurveda, we treat all foods and natural compounds as potential medicine or poison. With herbs and nutrition, I increased my medicine and eliminated my poison. This shift had enormous impact.

What kinds of changes did you make to your diet and herbal regimen?

I made a lot of changes. It’s important to remember is that in Ayurveda, each individual is treated uniquely. The things I need to add and take away may be different from yours. Examples can be as subtle as this: I spent most of my life drinking a glass of orange juice in the morning, but discovered that oranges create acidity and inflammation in my body because of my specific make up. Something as innocent-seeming as that was poisoning me. Lemons and limes, on the other hand, create alkalinity and put me in balance.

Which herb or supplement has made the biggest difference in your health?

So many, but tumeric was the thing I started adding that really changed everything. shutterstock_140598805 (1)It is so powerful and beneficial. I put it in everything. In the classic Bible story, the three kings bring frankincense, myrrh and gold as their gifts. I think they brought frankincense, myrrh, and turmeric! It is nature’s great gift the world. Ashwaganada is another very powerful herb for protecting the nervous system. It had very positive effects on me and has proved to have amazing benefits for Alzheimer’s—but the big drug companies don’t want us knowing that!

After getting well, why did you decide to study Ayurvedic medicine?

I realized that Ayurveda makes real transformation possible. Its benefits are clear to me, and illuminated constantly in my work with cancer patients and others suffering from chronic illness.

What was your experience like studying Ayurveda?

I feel lucky to have studied Ayurveda in its classic form. My training was based on the ancient Indian texts, originally written in Sanskrit. I have a BA in biology and psychology, and coming from a science background, Ayurveda, to me, was the complete package of common sense. I got the opportunity to expand my studies in Pune, India at DPU. It was an incredible experience to study Ayurveda in its homeland at a state of the art facility. In India, an Ayurvedic doctor is a medical doctor; there is an Ayurvedic hospital right next door to the allopathic hospital. My work today is to translate this powerful ancient knowledge into modern times and uses.

What inspired you to participate in the YogaLean Coaching Immersion in Austin this fall?

I love my work! I love to share this wisdom with others. Given the miraculous transformation that Ayurveda has made in my life and health, I feel I have to share this knowledge! I feel gratitude for my illness every day because it led me to this practice. This information is a gift, and I am so excited to share it with the enlightened individuals attending the YogaLean Coaching Immersion so that they can carry it forth and benefit. Everyone should sign up and encourage your friends and families to come with you! My lectures and workshops are designed to make using Ayurveda in your daily life simple, easy, and hugely beneficial.

Kathryn Herbert practices privately in Southern California and conducts national workshops to promote the benefits of Ayurvedic Lifestyle choices. She lives in Los Angeles with her two teenaged children, two dogs, a cat, three horses and hopes to welcome chickens to her home soon.

Chickpeas and Black Bean Pasta

Rehydrated chickpeas are great for homemade hummus, but what do we do with those left over? I put some in a salad and decided to make a pasta to use up the last few. Adding beans to pasta creates complementing textures, making our meal that much more satisfying.

Base Ingredients (recipe serves 2):

  • 1 Cup Tolerant Black Bean Rotini
  • ½ Cup Chickpeas
  • 2 Vine Ripe Tomatoes
  • 2 Small Squash or Zucchini
  • ½ Red Onion
  • ½ Cup Vegetable Broth
  • 2 TBSP Olive Oil
  • Rosemary (optional)
  • Variations:
  • Add 2-4 Cloves Garlic (depending on size)
  • Add 2-4 Button Mushrooms (diced)
  • Substitute Spaghetti Squash or diced Butternut Squash for Squash/Zucchini
  • Omit Rosemary and add 1-3 TBSP Crushed Red Pepper (depending on HEAT you desire)

Instructions:

1. Dice one tomato
2. Use a mandolin or knife to cut the onion and squash into small pieces
3. Sautee in olive oil and broth
4. While cooking, boil 3 cups of water. Add the pasta and cook for one minute.
5. Reserve ½ cup pasta water and add pasta and water to pan with vegetables.
6. Add chickpeas, rosemary (optional), and last diced tomato.
7. Cook until liquid is almost gone

Pasta

Serve or store in an airtight container. Sprinkle a little olive oil to garnish, or sprinkle Gluten Free breadcrumbs (Ian’s Panko Gluten Free variety is great), and/or sprinkle with pepper.

Be YogaLean. Enjoy healthy food that not only satiates you but also gives you the energy you need to accomplish your mental and physical goals each day!

You can find other Gluten Free recipes on Healthy Recipe Variations.

Shilajit, the Rock-Invincible

Author Kathryn Herbert; Ayu Ct P, RYT 250 with
Dr Sachin Kotalganor; MD (India) Ayu Physician DPU, IAA Secretary

SHILAJIT, or Silajatu as it translates from Sanskrit to mean “rock invincible”, is Mineral Pitch collected from the mountainous ores found in the Himalayan region and is known also as Moomie (Russian). The ancient science of Ayurveda has valued this substance for thousands upon thousands of years.

It has gained much recent attention on the modern nutraceutical market with the health and fitness crowd- and with good reason. The ancient Physician of Ayurved states in the Charaka Samhita states “a person who is correctly using Shilajit with Sattvic diet for 3 months of Rasayana will be free of disease and ailments, and shall live long life of 100 years..” The ancient Yogi Sherpas of the Golden Age have gone down in history of having strength, virility, and longevity. TCM (Traditional Chinese Medicine) explains mountainous ore Mineral Pitch as “Fat for the 5 Spirits” noting that it serves all of the elemental humors. A long time tradition exists in both cultures is to supplement the adult and children diet alike.
shilajit
So, what is it exactly??

As the Latin Botanical name Asphaltum Punjabianum suggests, it is the tar-like substance of the Punjabi region of the world that oozes out of the mountainous ore rocks when they heat up. It then cools and hardens to a crystalline rock. This process is not unique to the Himalayas, it happens in the mountainous regions all over the world. If you have ever seen the summer sun heat up asphalt pavement until it sweats out sticky icky tar- you have witnessed the process. So of course, please don’t go out and scrape some of this stuff off of the road and consume it, that is poison! But do understand that Nature creates this process on her own, taking centuries to nurture biologic and geologic compounds to produce mineral rich pitches full of microelements in a bioactive substance that is water soluble and absorbed by the bodily tissues when consumed.

The ancient texts refer to Shilajit as coming in four varieties per the ore type. Gold, resulting in a deep red/pink color , “color of the hibiscus flower”, Silver, resulting in a whitish hue, Copper, is blueish green, resembling “color of the peacock’s nape” and Iron Ore, resulting in black tar-like substance that hardens to shiny black crystalline rock.
It is this black mineral pitch that comes from Iron ore that Ayurved uses as a “Rasayana” or a “rejuvenating” substance. It has been used classically for thousands of years in conjunction with other herbs with the ancient understanding that it is a “yogavahi” therefore a “carrier” of substances into the deep tissues by permeating the “prana” or “life force” enhancing the effects of everything we take in.

Noting that mountainous ore mineral pitch components will vary pursuant to the region of collection, modern day laboratory science has recorded composition of over 85 minerals and microelements, most notably Humic and Fulvic Acids. Modern science postulates that “Fulvic Acid is a biologically active compound with dibenzo-a-pyrones and acts as a carrier of other substances”. Yogavahi. The ancients knew that already.

Shilajit has been long used for its positive effects on the urinary-genital system and muscular stature, therefore it is prized to build male virility and potency. It’s anti-lipidemic action has been used to balance high blood sugar levels and remove fat. Circulation through the blood stream enkindles bile secretion from the liver; a function of Pitta, the doshic element of Fire responsible for transformation.

Clinical studies throughout the world today are being conducted regarding the use therapeutic use of Shilajit for a variety of research projects of condition treatment including Alzheimer’s disease. Most notably, the modern day scientific community has regards for the antioxidant effects upon free radicals. Recent studies on composition of Andean Shilajit collected in Chile show an ORAC index between 50 and 500 Trolax units/g of material which is substantially higher than Blueberries or Noni fruit, concluding that it is a powerful antioxidant phytocomplex (per NCBI; National Center for Biotechnology Information).

I know it sounds great so far, but before you run out and get some then start downing like potato chips, understand that everything (including potato chips) comes with it’s risks.

Do you remember that this substance is a “yogavahi”? In Sanskrit, “vahi” means carrier and “yog” means that there is union. Simply put, yogavahis carry other substances to the deep tissues. This means ALL substances (including potato chips). Do you remember that Charaka states “taken correctly with a Sattwic diet..” ? This means that the user will experience an increased effect in ALL of the “prana” or life force taken in from substances, good or bad. There is a fine line between enhancement vs aggravation in the delicate balance of our Doshic nature. A sattvic diet is tri-doshic and leads to blissful balance of mind and body. Everything else is a possible perceived invitation of chaos.

The perforation of the prana allows all of the body’s 40 types of “Agni”, or “fire” kindle throughout the system. This can either build tissue or burn tissue. For this reason, it is strictly recommended that the user follow a diet that does not provoke the Pitta dosha as it is governed by the element of fire. Applied to lifestyle, this means that substances that are Pungent, Sour (acidic) and Salty are to be avoided or strictly moderated to avoid systematic imbalance. Food examples, to name just a few, include chili peppers, grapefruit/oranges, pickled things, dark leafy greens and nightshades such as bell peppers, tomatoes, and eggplant. The ancient texts notably mention that Madras Gram (aka horse gram or moth bean) should be avoided- in the modern day West, we could use this theory to include all of those legume type beans that tend to be dark in color and rich sources iron. Modern science supports this as these high in iron pulses are deficient in methionine and tryptophan leading to hyperacidity. (Just as the ancient Charaka Samhita so states..)

The ancient texts teach us to take Shilajit with warmed milk; the most sattvic and life giving substance of the Universe. Our modern day factory farmed milk is grossly lacking the sattvic qualities of the sacred fluid, so please use Cow’s or Goat’s milk that is Organic and NOT homogenized from a BPA free container. If those choices are not ok for you, you may use Almond or Rice milk prepared using only almonds or rice with clean water not containing any additives, gums, fillers, flavorings or preservatives, etc. Avoid Soy and Cashew milk as these things can potentially raise Pitta. Milk is indicated as the best way to administer Shilajit as it carries the resinous substance passed the acidic condition of the stomach fluid onto deeper digestion to be utilized by the tissues.

Shilajit is contraindicated when combined with alcoholic substances. In as much that it is water soluble, it is insoluble in alcohol, chloroform and ether. Alcohol is extremely Pitta provoking and highly rajasic in nature. Do not consume alcoholic beverages if you are taking Shilajit.

Shilajit-1_(1)If you do decide to implement use of Shilajit as a part of your wellness regime, let the buyer beware and choose your product from a reputable source. Use this and all other Ayurvedic remedies under the guidance of a dually qualified Ayurvedic Practitioner and follow the recommendations.

The ancient texts place intricate emphasis on the “Rasashastra” or the correct preparation of substances through proper training of specialized chemistry. This continues to be of great importance today as there is an ever present inherent risk of contamination by poisonous heavy metals such as lead, mercury and arsenic. Remember the tar from the road? Know what you are buying and consuming.

Wu-ling-zhi (latin botanical: feces trogopterori seu pteromi) sourced from China is illegal for US trade at the time of this writing. Information is not clear as to whether this is due to its bio-scarcity or its potential risks.

Always choose your products from a provider that has a solid reputation of bio-sustainability, can prove its source and can substantiate claims of contents by purity reports.

Wishing you harmony, happiness and health,

Kathryn Herbert; Ayu Ct P, RYT 250

With Dr Sachin Kotalgaonkar, MD (India) Ayurvedic Physician
AyurWay..your way of life

Green Tea vs. Green Beer: A YogaLean St. Patrick’s Day!

In the adult world we learn quickly that ‘St. Patrick’s Day’ is essentially polite shorthand for ‘National Binge Drinking Day.’ The shamrock paraphernalia and silly outfits we see all over the place are mere accessories to the core tradition of this holiday, drinking to excess, which is big problem for those of us trying to stay lean.

Picturing the masses of people who will be celebrating the holiday tomorrow with “festive” pints of green beer, I began thinking of lean beverage alternatives that could help spark your St. Patty’s cheer while promoting as opposed to derailing your health.

How can we celebrate the holiday tomorrow by supporting our wellness? Are there any lucky, green drinks we can sip that won’t leave us with a headache and bloated gut?

The first thing that comes to mind is matcha, a highly potent form of green tea with a vibrant color and a bold, energizing flavor. Matcha possesses astounding health benefits and anti-aging properties, containing nearly 137 times as many antioxidants as common green tea.   It also provides an exhilarating yet balanced caffeine boost that can energize and improve your mood without causing a crash. I love to drink matcha with hot water, or to blend it with warm almond milk. Taken either way, matcha is a perfect way to warm up your St. Patrick’s Day, (and an excellent alternative to beer that looks and tastes like toxic waste!)

Here is my favorite recipe for matcha lattes. This drink is a really delicious treat– nutritious, uplifting, and lucky-shamrock-hued to boot!

Lucky Matcha Green Tea Latte

What you’ll need:

2/3 cup hot water
2 tablespoons matcha powder
1 teaspoon agave syrup
1/3 cup soy or almond milk, steamed

Make it lean:

1. Bring water to a boil. Remove from heat and stir in matcha powder and agave until combined

2. Pour into your favorite mug and top with steamed soy or almond milk.

3. For extra zing, add a bag of green tea!

So, let’s (literally) weigh our St. Patty’s Day options: one green beer, packing approximately 200 calories, assaulting your liver, adding bulk to your midsection and deleting your energy. One Lucky Matcha Green Tea Latte: approximately 60 calories, packing antioxidants galore, making your skin glow and your energy and mood soar. In terms of our YogaLean objectives, the choice couldn’t be clearer!

I realize it can feel very tempting, even compulsory, to indulge in a few drinks, especially when your friends and co-workers are making plans to go out drinking, and egging you on to take part. But, I’m stepping in to recommend we all take a deep breath, and remember our options!

Just because your friends are planning on spending their St. Patty’s Day drinking heavily doesn’t mean you have to! And just because society says ‘it’s ok’ for a day doesn’t mean you won’t have to deal with the very unpleasant consequences of overdoing it.

I recommend we steer ourselves toward the path of moderation and mindfulness and remind you not to ignore your health and your needs on a day when it’s easy to get swept up in the party hubbub.

Be merry and celebrate your lean vitality tomorrow with a Lucky Matcha Green Tea Latte and a friend! For more festive, lean, green holiday recipes, check out YogaFit.com for 7 Lucky Recipes to Help You Get Your Green On!

Have a happy St. Patrick’s Day!