Asana of the Week: Easy Bow

Easy Bow

This backbending pose strengthens the lower back. Its powerful effect on the abdominal organs helps alleviate abdominal disorders. It also tones the liver and kidneys and helps purify the blood.

1. Lie on your stomach with your chin on the floor.

2. Bring your right hand in front of your shoulder, fingers pointing forward.

3. Bend your left knee and hold your foot with your left hand.

4. Inhale and press your hand into the floor as you lift your head, shoulders, and chest. Simultaneously lift your left knee and thigh. Breathe softly as you hold.

5. Inhale fully, then slowly exhale as you come down.

6. Release your left foot. Turn your head to one side and rest.

7. Repeat on the other side.

Focus in the Pose...
Move the foot you are holding back and up to increase the lift in both your thigh and your chest. One side of your body forms the shape of a bow. Imagine it is being pulled taut with an arrow, stretching the entire abdominal region.

Hints...
First use your lower back muscles to lift your torso as high as possible. Then press your right hand into the floor to increase the lift. You can either hold the pose for 5 to 10 seconds and do repetitions, or do the pose once on each side, holding it for 10 to 30 seconds.

Here's an Easier Way...
If you have a hard time lifting your thigh, you can leave it on the floor. Pressing your foot back will help you to eventually get your thigh off the ground a little.

Click here to watch the video

Eat Right and Do Yoga to Fight Colds and Flu

Fight Colds and Flu Naturally with Garlic
People who take daily garlic supplements will catch fewer common colds than people who do not supplement with garlic. Studies have determined that taking a daily garlic supplement that contains allicin will reduce one's risk of contracting a cold by approximately 50 percent. Allicin is a purified component of garlic that is the active ingredient produced by the garlic plant. Garlic supplements that contain allicin have also been shown to be effective for fighting methicillin-resistant staphylococcus aureus (MRSA) infections.

Everyone suffers from the common cold from time to time. In fact, the common cold is the most prevalent viral infection in the world with more than 200 known variations of the viruses that cause the common cold. On average, people can expect to suffer between two and five colds every year. Recent research is now revealing that not only can garlic help prevent many colds but taking daily garlic supplements can also help to reduce the duration and severity of colds when they are contracted.

Allison has also been proven to be effective in fighting MRSA superbug infections. MRSA is a dermatological staph infection that occurs among patients in health care settings. MRSA can be widespread, is becoming resistant to many antibiotics, and can be a very serious and debilitating condition.

How to Use Garlic for Cold Prevention:

1.Use garlic as soon as the initial symptoms of a cold are felt. Garlic consumption is effective for strengthening the immune system and will even help prevent many colds. When symptoms first appear take a garlic supplement or drink garlic tea to boost the body's disease-fighting strength. Garlic tea will also soothe a sore throat and cough.

2.Try to consume between 1 and 2 whole cloves of garlic each day. Consuming more than this is fine but this amount of garlic will provide all the immune system benefits needed to fight a cold.

3.Taking a large dose of garlic supplements when cold symptoms are initially noticed may be effective for preventing, or at least reducing, a cold. Experts believe that a mega dose of garlic at the first sign of colds or the flu can reduce the severity and duration of the symptoms.

How to Prepare Garlic Tea:

1.Chop one clove of garlic finely. Fine chopping activates the allicin in garlic that is effective for fighting cold and flu viruses.

2.Add the chopped garlic to boiling water and allow to steep for several minutes.

3.Cool the tea before drinking. For best taste allow the tea to cool somewhat but don't drink it cold. The taste is best when slightly warm.

4.Drink one cup each day during the winter months or when cold and flu symptoms begin.

Source

And of course, learn Wai Lana's Lion- it's a great exercise to do to keep away colds and flu. Keep warm and cozy, do your hatha yoga and keep your immune system in tip top shape!

Channel yoga

Channel yoga

The Arizona Republic
January 2009

If the idea of doing yoga in front of others has you quaking in your stretchy pants, try it in the privacy of your living room with Wai Lana, host of the long-running PBS series Wai Lana Yoga. Turn to Channel 8 (KAET) at 6 a.m. every weekday to learn how to do a sun salutation without anyone watching.

Wai Lana News

Keep the colds at bay with yoga

Recently this article about daily exercise reduces your chances of getting colds or any other sickness. Well, I'd say, do your yoga everyday with Wai Lana!. You'll definitely prevent getting sick! It's worked for me, who used to be extremely overweight and unfit. I'm sure it'll work for anyone else who tries.

Healthy Food—Fast

Healthy Food—Fast
Anna Montage, Health and Wellness Editor

One of the biggest obstacles to making the transition to a healthier, tastier daily menu can simply be the perceived need for a lot of time to prepare balanced, nutritious meals. However, in this month’s article we’re going to show you just how quick preparing satisfying, tasty meals can be. After all, for most of us almost every day is busy and hectic, so you need plenty of creative ways to handle those last-minute meal preparations—without sacrificing your health in the process.



Last-Minute Pasta Dinner
Last-Minute Pasta Dinner

Ingredients:
Whole wheat pasta (or your favorite pasta)
Veggie ground round (usually available in either the produce or frozen foods section of your grocery store)
Olive oil
Garlic, onion and/or mushrooms (optional)
Meatless pasta sauce (try organic!)
Salad veggies (such as baby greens, baby carrots, cucumber, etc.)
Your favorite salad dressing
Wholegrain or Italian bread (optional)

You arrive home starving—and possibly to greet starving family members as well. What to do? Here’s a quick, easy dinner sure to satisfy the palate:

First, turn a burner on high and get a pot of water going for your pasta. For the nutritional boost of whole grains, try some of the new whole wheat pastas available in most grocery stores and all health food stores.

Sauté the veggie ground round in a little olive oil and, if you like, add some garlic and onion or mushrooms. Once it’s lightly browned, add a jar of your favorite meatless pasta sauce (preferably organic) and simmer for a few minutes.

In the meantime, throw together a quick tossed salad. Prewashed baby spinach and salad greens make salad easier than ever. (It’s always a good idea to give these an extra rinse.) Throw some baby carrots on top and garnish with whatever other salad veggies you have on hand. A little cheese always adds extra zest to a simple salad. Top with your favorite dressing. A little garlic bread (optional) adds a traditional complement to this tasty meal. (Try wholegrain bread!)



The Easiest Cheese Lasagna Ever!
The Easiest Cheese Lasagna Ever!

This recipe is perfect for whenever you and your family and friends want a delicious, gourmet meal but you don’t have hours to spend in the kitchen. This lasagna takes only about 20 minutes to prepare but about 1½ to 2 hours to cook. (If needed, you can assemble it several hours ahead of baking time.)

Ingredients:
1 package lasagna noodles
3 jars marinara pasta sauce
16 oz ricotta cheese
1 lb tofu (optional)
16 oz shredded mozzarella cheese
½ tsp dried basil for garnishing (optional)
½ tsp dried oregano for garnishing (optional)

Preheat the oven to 375ºF. This recipe doesn’t require pre-boiling the lasagna noodles (it’s not necessary to buy the no-bake kind) but you use plenty of sauce to compensate. It’s important to use marinara style sauce because the higher water content helps cook the noodles.

First, pour a good bit of sauce on the bottom of the pan and spread it out. Use enough sauce so that you can’t see the bottom of the pan at all (this usually amounts to about ¾ of a jar of sauce.) Then put your first layer of dry lasagna noodles down. Spread on the ricotta cheese (about half the container) and sprinkle with a little pepper.

Tofu/ricotta option: If you like, before you put the ricotta in the lasagna, mix some ricotta and tofu together in a 50:50 mixture, crumbling the tofu with your fingers. You (or your guests) will never know the tofu’s there, but it makes the lasagna come out nice and firm and it also provides all the nutritional benefits of soy.

After you spread the first layer of ricotta or ricotta/tofu mixture over the dry lasagna noodles, sprinkle on some shredded mozzarella cheese. Add another generous layer of pasta sauce, then lay down another layer of dry lasagna noodles and repeat with more ricotta or ricotta/tofu and mozzarella and sauce. Add one more layer of dry noodles and add some extra sauce over these noodles. Cover with a layer of ricotta.

Wrap the whole casserole tightly in aluminum foil (this is a crucial step because the sauce will steam the noodles, but the casserole needs to be tightly wrapped). Bake for 1½ to 2 hours. In the last 5 or 10 minutes, remove the foil and add a final layer of mozzarella cheese for an attractive presentation. (The mozzarella will stick to the foil, so don’t put the foil back on for this step.) If you like, sprinkle a little basil and oregano on for an added garnish.

There will usually be a little sauce left that you can warm up for those who like extra sauce with their lasagna. Served with a light salad and bread, this meal is both simple and delicious.

Tip:
To make it easy, here’s a little summary of how to layer your lasagna:

1st and 2nd layers:

Sauce
Noodles
Ricotta/tofu
Mozzarella

3rd layer:

Sauce
Noodles
Sauce
Ricotta/tofu
Mozzarella (added in last 10 minutes—remove foil)



Quick and Easy Salad Meal—Not Your Ordinary Salad
Quick and Easy Salad Meal—Not Your Ordinary Salad

A hearty salad can make a delicious and satisfying meal—it’s all about including the right ingredients. There are no hard and fast rules for making a salad, but here are some suggestions. (By the way, wholegrain bread topped with a little butter makes a nice accompaniment to this nutrient-packed meal.)

Pre-washed salad greens, such as baby spinach, baby romaine, etc., make the base of your salad—these are generally easy to find organic. Throw in lots of your favorite veggies: cherry tomatoes, cucumbers, carrots, bell peppers, etc. For that hearty salad meal taste, add black or green olives, avocado, and/or crumbled or grated cheese. Balsamic vinegar splashed on your salad with a dash of olive oil and salt and pepper makes a great simple dressing, or choose your own favorite dressing. (Try to avoid creamy dressings or those with a lot of additives and preservatives. The idea is to get plenty of healthy fats from the salad ingredients themselves, such as the olives and avocado.)



Veggie Burgers and Fries: A Healthy Version of the American Favorite
Veggie Burgers and Fries: A Healthy Version of the American Favorite

It’s fun to serve this healthy, delicious version of an American favorite.

Ingredients:
Veggie burgers (virtually every grocery store now has these in the frozen food section)
Olive oil or butter for pan-frying
Wholegrain hamburger buns (available at your local health food store and some grocery stores)
Lettuce
Sliced tomato
Ketchup, mustard, eggless mayonnaise (available in health food stores), etc.
Deli pickles
Baby carrots
Potato options: organic frozen french fries or baked potatoes

This meal is so easy to make! Just put a little olive oil or butter in a large skillet over medium heat. Use enough oil to coat the pan. Sauté the veggie burgers on each side until they are lightly browned. Serve on wholegrain hamburger buns with lettuce, tomato, and all your favorite condiments. (You can also make this same meal with “veggie dogs” in place of veggie burgers.) Baby carrots make a quick and healthy side dish.

For a potato side dish, try the healthy organic versions of frozen french fries available in health food stores. Potatoes are naturally nutritious, and these healthy fries use only high-quality oils—no hydrogenated fats. They’re an easy solution for a busy or tired cook.

Baked potatoes are also easy, but they take longer to cook. (Bake at 375ºF for 45 minutes or longer, depending on the size of the potatoes. Poke with a fork to determine when they are done.) This is a pretty light meal, so topping your potato with some butter and/or a little grated cheese is fine. If you’re trying to eat very light, try plain low-fat yogurt on your baked potato in place of sour cream. It’s surprisingly tasty!

These meals are so easy to make and so delicious that you’ll soon find healthy cooking a breeze. Bon appetit from your friends at Wai Lana Yoga!

Wai Lana's Weekly Message

Getting Vegetarian Protein Is Easy

Getting Vegetarian Protein Is EasyWhen shifting to a vegetarian diet, one of the biggest concerns for some people is protein. They may worry when concerned friends ask, “Where are you going to get your protein?” But rest assured, you can always answer, “From everything I eat.” After all, when nearly all plant foods contain some protein, it’s quite simple to go vegetarian with little to no protein planning at all. I have been vegetarian since my teens. My children, now grown and lifelong athletes, have been vegetarian their entire lives, as are their children. All of us are busy, active, and energetic, and none of us has ever been protein-deficient. In fact, a well-rounded plant-based diet gives you not only ample protein, but also superior protein to animal sources.

How Much Protein Do We Eat?

Most North Americans consume more protein than they need. The US Food and Drug Administration recommends about 50 to 60 grams per day for the average adult, yet many people are consuming close to 100 grams a day—nearly double. The reason for this is overconsumption of animal foods—mainly meat, poultry, fish, and eggs—which typically contain 20% to 50% protein. The FDA recommends that only 10% of our calories come from protein.

Studies have linked prolonged protein overconsumption to common modern-day health issues such as arthritis, osteoporosis, and liver and kidney problems—to name a few. These conditions may also be the result of nutritional deficiencies since many high-protein animal foods come in poor nutritional “packages.” In other words, these foods often come hand in hand with unhealthy saturated fats and cholesterol. They also commonly lack fiber and many vitamins, minerals, and other key nutrients. So when we choose such “poor packages” to increase our protein intake, we may inadvertently contribute to a range of health problems, including an increased risk of colon cancer.

How Much Do We Really Need?

Protein is necessary for tissue growth, repair, and maintenance, but how much of it do we really need? Perhaps the greatest indicator of the human body’s protein requirements is human breast milk. Breast milk nurtures the body throughout its most concentrated stage of growth and development—for which protein is essential. Breast milk, however, is only about 7% protein—much less than the 30% comprising many Western diets. As fully grown adults, it’s unlikely that our protein needs would exceed that of an infant who more than doubles his or her body weight in one year.

The US FDA’s recommendation for protein has been cut in half over the past twenty years as scientists continue to debate how much we need. Right now, North American experts recommend 0.8 grams per 1 kilogram of body weight (1 kilogram equals approximately 2.2 pounds). For the average adult, this would translate to about 50 to 60 grams a day, or 10% of our daily caloric intake.

Protein requirements can vary somewhat according to body type, age, level of activity, stress, pregnancy or lactation, injury, or illness, but it is still very easy to meet these requirements with a well-balanced plant-based diet. In fact, it is very difficult to eat well and be deficient in protein. To be deficient in protein, you’d have to be deficient in many, many other nutrients as well.

Which Plant Foods Contain Protein?

All of them. Some plant foods contain just a trace amount while others have an abundance. Protein is comprised of amino acids, eight of which are not created by the human body. These eight “essential” amino acids, therefore, must come from our food, and they can easily be obtained from a wholesome, varied vegetarian diet. Examples include dhal with rice and veggies, nut butter on whole grain bread, muesli or cereal with milk or yogurt, cheese with healthy crackers, and black beans with tortilla and salad. Tempeh, tofu, sprouts, amaranth, quinoa, broccoli, collard greens, and shiitake and oyster mushrooms are also excellent sources, with a range of 10% to 50% protein—well over the 10% recommended by the FDA.

Variety and Nutrition

So now that your protein concerns are gone, focus on choosing foods that offer a good nutritional “package.” Protein is important, but no more important than other key nutrients. Plants are by far the most nutrient-rich foods on earth. In fact, the American Cancer Society’s top 30 foods for cancer prevention are all plants. So take advantage of the wide variety of plant foods available to you and eat different beans, whole grains, nuts and seeds, and fresh fruits and vegetables.

Some easy ways to get extra nutrition (and protein) to your diet are to add chickpeas and toasted pumpkin seeds to salads, soy veggie “ground beef” to pasta sauce, tofu or shiitakes to stir-fries, or lentils to hearty vegetable soup. Lightly steamed or sautéed dark leafy greens like collards, chard, spinach, and kale make a great side dish, packed with nutrition and protein, or add them at the last minute to stir-fries or soups. Make barbecue tofu sandwiches, portobello mushroom burgers, or TLTs (tempeh, lettuce, and tomato). Opt for whole grain bread and pasta, which contain about 50% more protein (and other nutrients) than their refined counterparts.

Remember, if you’re eating enough healthy food, you’re eating enough protein. So relax and enjoy your veggies, including this delicious, nutritious soup.

Recipe

Wasabi Green Pea Soup

The peppery flavor of wasabi, or Japanese horseradish, subtly permeates this flavorful pea soup, gently stimulating your metabolism and invigorating your lungs. Light yet sustaining, this protein-rich soup will energize you without making you feel heavy. It’s perfect for weight-watchers—though you wouldn’t know it upon tasting.


Ingredients

Tips/Variations

6 cups water

2 cups chopped parsnip (3-4 parsnips)

Oil spray

1 cup firm tofu, cut into 1/2-inch cubes

4 Tbsp Bragg Liquid Aminos or tamari

4-1/2 cups frozen peas (defrosted, 20 ounces)*

2 tsp wasabi powder or paste or to taste

1 tsp salt or to taste

*If using frozen fresh peas (not pre-cooked), add them in step 1 along with the parsnip.

Procedure

1. Place the water and parsnip in a 4-quart pot over high heat and bring to a boil. Reduce the heat to medium-low, cover, and cook for about 10 minutes or until tender.

2. Meanwhile, heat a medium skillet over medium heat, spray with cooking oil, and add the tofu cubes. Pan-fry for 5 to 7 minutes, stirring occasionally, until most sides are golden. Spray more cooking oil when necessary. Add 2 tablespoons of the Braggs or tamari, stir, and cook for another minute or so until dry. Remove from heat.

3. Remove the soup from the heat and add the remaining 2 tablespoons Braggs or tamari along with the peas, wasabi, and salt. Allow the peas to blanch until tender.

4. In batches, place the soup in a blender and blend until smooth. Return to the pot, add the tofu, and stir through. Ladle into bowls and serve.

Hands-on prep time: 5-10 minutes

Cook time: 10-15 minutes

Total time: About 25 minutes

Makes about 8 cups
Source

Feeling stressed? Do yoga!

Ever feel so stressed you're not quite sure what to do? Or .. are you experiencing menopause or know anyone else who is? Menopause doesn't always have to be a very unpleasant time in your life. Recently that article on how hormonal balance is key to menopause came out. Yoga does just that- so .. I'd say, do join Wai lana's relaxation club or let someone else join it. It's done wonders for me and my menopausal mother.

Relaxation Club
As the epidemic of modern society, stress takes a heavy toll on our bodies, minds, and relationships. Wai Lana's Relaxation Club provides a welcome sanctuary of relief and relaxation.