Sprout easy - I have the key!

The Mighty Sprout!

The sprout - whichever is your favorite - alfalfa, clover, sunflower... is one of the most alkalising, nutritious and easily accessible foods know to man. Being rich in vitamins, minerals, proteins and enzymes. A sprout possesses all of the energy, vitamins and nutrients and power that enables it to be transformed from a small seed into a strong plant. At this stage its nutritional value is at its highest for instance, sprouted seeds can contain 400% more protein than lettuce and over 3900% more beta-carotine.

The nutritious value of sprouts is remarkable with sprouts containing a greater concentration of vitamins, minerals, proteins, enzymes, phytochemicals, anti-oxidants, nitrosmines, trace minerals, bioflavinoids and chemo-protectants (such as sulphoraphane and isoflavone) which work against toxins, resist cell mutation and invigorate the body’s immune system than at any other point in the plant’s life – even when the plant is fully matured. The abundant enzymes in sprouts also makes them easily digestible as their delicate cell walls easily release elemental nutrients.
Many different types of sprout are available including alfalfa, broccoli, little radish, mung bean and a range of mixes including fitness mix, etc etc...

So, The question is then - HOW DO I GET SOME and  CAN I GROW THESE LITTLE GUYS AT HOME EASILLY??  The Answer is YES YES YES...

Check out this little gem of a sprout tray and the sprouts pictured here that I grew just this week - YOU CAN TOO!

No more jars, lids, cheesecloth, clumpy half sprouted seeds... THIS TRAY ROCKS! 

Get one today and get yer sprout on!
http://beprepared.com/product.asp_Q_pn_E_FG%20S350_A_name_E_Kitchen+Sprouter+Set

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Fall Foliage at it's finest - a view from a Bikram Window..

Little Raw Chocolate to kick off the Olympics in style??

Raw Brownie

1C Raw Almonds Soaked for 12 hrs then drained

1/2C Raw sunflower seeds soaked for 6 hours then drained

1C Raw pine nuts

1C Chopped walnuts ( preferably soaked, and dried)

1/2C Honey

7T Raw cacao powder

1/4 Golden Flax meal

1/4 C Peeled and diced fuji apple

2T EVOOil

1t Nama Shoyu ( wheat free)

1t Vanilla flavor ( or vanilla bean)

1/4C Filtered water

THE PROCESS:

1. Spread the almonds and sunflower seeds onto a dehydrator sheet and dry ( temp 105*)
2. In a food processor: pulse walnuts and set aside
3. In a food processor: combine almonds, sunflower seeds, pine nuts, honey, cacao, flax, apple, olive oil, shoyu, vanillaand process slowly while adding the water
4. Continue to process until a thick but smooth ( or slighly chunky depending on how you like your brownies)batter results
5. Scoop into a bowl and stir in walnuts
6. Using a teflex sheet spread your brownie into a 1" loaf and dehydrate 5 hours.
7. Peel the teflex and flip the brownie at this time, cut into squares so that the middle of the brownie will dry a touch more but still retain it's chewyness when complete.
8. Dry for another 5 hours and enjoy! * if you have not already been nibbling it down to nothing as you check it ;)

Enjoy with some Raw Almond milk!!


Too late to do all of that - but still want a good "HEALTHY"  and quick RAW chocolate fix for a Friday night?? Try this:

Thats right ... healthy chocolate.....Dark chocolate has moved up in the world- once sinfully delicious, now a “superfood” with more antioxidants than blueberries and the highest concentration of magnesium than any other food. If eaten as part of a raw whole foods based diet, chocolate helps protect us from aging and chronic disease, calms our nerves, relaxes our muscles, helps us sleep and makes us happy - makes me happy!!

In this Chocolate Sauce recipe, use either raw cacao or natural cocoa powder- the only difference is that the cocoa powder is made from roasted seeds of the cacao tree, while the raw cacao is cold-pressed from fermented beans. So cocoa powder is not raw but raw cacao, if not properly fermented, can be bitter and acidic. It is a personal choice and for many, taste trumps purity. Another consideration is raw cacao product quality and integrity since the raw food market is relatively unregulated. Safety and sustainability are an important part of any raw, vegan or gluten-free diet. If you feel deprived or the food doesn’t deliver, the diet is not sustainable. Remember- the goal is to eat more raw food to live a healthy and happy life. This chocolate sauce can be a friend along the way.

Raw Chocolate Sauce
Makes 1 cup

1 cup agave nectar
1 cup cacao powder (or natural cocoa powder)
1/4 cup coconut oil, melted
1 teaspoon salt
2 teaspoons vanilla extract

For Chocolate Mint Glaze:
½ teaspoon peppermint extract

For Chocolate Mocha Glaze:
½ teaspoon coffee extract

Throw a litte of that on some sliced bananas or berries - BOOM! you are set for the opening ceremonies and a GREAT FRIDAY in my book!



Yoga Poses as an Olympic Sport - is that a stretch?

Click here for more on this topic: http://www.cbsnews.com/8301-400_162-57386907/yoga-poses-as-olympic-sport-is-that-a-stretch/

Yoga teacher Kyoko Katsura demonstrates standing bow puilling, one of the poses that could be seen during the National Yoga Asana Championships in New York.

Well, Looks like we didn't make it this year, but that does not mean yoga in the Olympics is not just right around the corner... Keep strechin and your eye on the gold. I bet yoga will be part of the team before you know it!

Olympic Team Great Bikram: The sweaty hot box yoga is Team GB’s secret to gold success

Andy Murray (who was inspired by Serena Williams), basketball players Luol Deng and Eric Boateng as well as top sprinter Christian Malcolm are all fans!

Murray says the Bikram classes help with his physical and mental strength and improve his flexibility...

Read More: http://www.dailymail.co.uk/femail/article-2179783/Team-Great-Bikram-The-sweaty-hot-box-yoga-Team-GB-s-secret-gold-success.html

The hardest part of class is just showing up.

Once you are there... the magic always happens

Bikram Retreat, Bikram Yoga - "You are never too old, too bad, never too late, and never too sick to start from scratch once again". Bikram Choudhury

Chris Davis, yoga retreat participant, normal guy just like you and me. He one day decided to get up, get going, and change his life for the better one step at a time. He believed he could. Chris Davis arrived in Pittsfield on a mission. A mission to heal himself step by step and he is doing it - through diet, exercise and positive thinking. Nearly or more than 400 lbs lost since that day he woke up and decided he was ready to get gettin on with life.....he is doing it!  

At the time of our yoga retreat Chris had taken 1 Bikram Class in his life - but he jumped in, took it one day at a time - always smiling and continued to show up and JUST DO THE BEST HE COULD every day.

What a reminder - the hardest part of class is ALWAYS showing up - the yoga always does what it needs to, for you, once you are there. GO CHRIS! Since June Chris is down below 290, kept steady with cross training and Bikram. We are excited to have him back for his 2nd Bikram Retreat experience  this September!

Whole fruit VS Fruit Salad - what the dilly, squngilli... why does one make my tummy hurt?

Awesome

Not so awesome for your belly...

AH.....fruit salad - so tempting and so pretty. Not so fast lady - check out the food combining chart and understand that pretty little package is a time bomb waiting to go off in your belly. If you want to go for a fruit salad -  instead of a whole fruit option - combine fruits that work well togehter

1. all berries

2. All citrus fruits

3. All acidic fruits

4. MELON  - always eat it alone or leave it alone!

And your belly will be much happier!

Once you have the right fruit combo....then take a look at what you just ate, what you plan to eat after and allow your body the propper digestion time..... more rules for propper food combinging tomorrow. Stay tuned! Excellent digestion is where your health begins!

Fix that funky spine!

Bikram Yoga will correct  that funky spine if you come to class regularly. Moving soft tissue repeatedly ends up moving the structure of the bone and changing it entirely. Show up, stand up, keep coming back!

Not sure what is going on with your posture, your practice?? Need some extra attention? Receive one on one attention with your yoga practice and  funky posture w/ Lynn Whitlow this September in Vermont 19-23 2012! more info: lizcotterevents@gmail.com

GOOD MORNING HEALTHY GRAINS!

GOOD MORNING (HEALTHY ) GRAINS.....

  

5 Health Benefits  to this wonderful breakfast (or anytime) grain 

 So, my morning routine always starts with warm lemon water to reset my digestion, cleanse the pallet - get the juices flowing. #2, I reach for greens and get that juicer rolling! #3 mid morning, not quite lunch but post yoga class I am looking for something a bit more -  a shake, a raw power bar, what is the next step?? 

Well, if you are used to eating a hearty breakfast and tired of feeling sluggish after - or like me - some days just looking for the next step in what will keep you powered up for the day..... I was home for the 4th and here comes my mom with just the trick. And to top it off she gave me 5 reasons to take a second bowl!  Read on, dig in and get yer HEALTHY grain on!! GOOD MORNING EVERYONE ;) THANKS MOM!


Warm Red Quinoa w/ Fresh Berries & Toasted Pecans

1. 1C      Red Quinoa
2. 1C      Rice Milk
3. 1C      H20
4. 1t       Ground cinnamon
5. 1/3C   Raisins or cranberries (optional)
6. 11/2T Agave
7. 1C      Blueberries
8. 1C      Mixed berries
9. 1/3C   Chopped pecans or sliced almonds

*Combine the quinoa, milk, water, cinnamon and dried fruit into a large sauce pan over medium heat. Cook, stirring until the mixture comes to a simmer. Cover, reduce the heat to low and cok the quinoa until the liquid has been absorbed (10-15 min). Stir in the remaining ingredients and let the cereal rest for 5 minutes. Top with berries, and nuts - serve warm!

1. Protein Powerhouse

Proteins are essential to the building and repair of the body’s tissues and to basic functions like growth, digestion and excretion. Quinoa has a higher protein content than wheat, barley or other major grains. One cup of quinoa has 9 grams, which trumps the protein-rich egg (6 grams). Quinoa, which contains all 8 of the essential amino acids, is a complete protein. It has become a favorite dish among vegans and vegetarians, but the pleasures and benefits of it are available to anyone seeking an alternative to meat, eggs and dairy products as a protein source.

2. Dieter’s Dream

Quinoa is a satisfying, low-cholesterol source of complex carbohydrates. Rich in fiber, it’s digested slowly and has a low glycemic index, helping you steer clear of the blood-sugar roller coaster. With its chewy texture, quinoa can be eaten at a leisurely pace. Its heart-healthy polyunsaturated fats will leave you feeling full while providing more nutritional content than breads or cereals made of refined grains. Quinoa can be eaten as a breakfast food to provide long-lasting energy and help you breeze through your morning workout. A meal of vegetables and quinoa, or quinoa and beans, is a dieter’s dream: high in vitamins, minerals and protein, while low in fat and calories.

3. Internal Cleanser/Detoxifier

As a complex carbohydrate, quinoa acts an internal cleanser, easing the progress of food through the digestive tract. Used regularly in your diet, quinoa can help keep you free of constipation and bloating. Unlike more common grains such as wheat, quinoa is gluten-free and can be enjoyed by people with digestive disorders, like celiac disease. This versatile seed can be used in breads, soups or other foods where grains are a primary ingredient, offering a steady source of colon-cleansing fiber. The vitamin B and folate in quinoa also help the liver in its role of eliminating wastes from the body, adding to quinoa’s detoxifying properties.

4. Bone Builder

For vegans, people with lactose intolerance or those who are simply looking for non-dairy sources of this vital mineral, quinoa is a flavorful source of plant-derived calcium. Calcium builds and maintains bones and teeth, helps regulate the contraction of the heart, and facilitates nerve and muscle function. One cup of cooked quinoa contains 30 milligrams of calcium. Quinoa also contains impressive quantities of potassium, magnesium and zinc, minerals that are crucial for heart, nerve and muscle function.

5. Brain Food

A cup of cooked quinoa offers 15 percent of the U.S. Recommended Daily Allowance of iron, which helps to deliver oxygen to the blood, boosting energy and brain power. Quinoa’s vitamin B content can help keep the mind sharp, maintain brain volume

Bikram Retreat - its not just for professionals!

Hey did you guys know that Bikram Rereat (next location on tap: PUERTO RICO!)  are a ton of fun? and for every age group and yoga ability level!!

(first timers to teachers & seasoned practitioners we all have something to learn - we all just want to feel great and have fun doing it right?!)

Thats right! You are on vacation - and bonus!! you get to do and learn about Bikram yoga from one of the best - Lynn Whitlow AND dine on the most mouthwatering food with raw/vegan chef Liz Cotter!!!  I always go crazy when I go on vacation or have to travel. The first thing I do is look for the nearest Bikram Yoga studio, where is the healthfood store  & plan how I can fit it into my trip so that when I come home I feel as good or BETTER than when I left. With Bikram Rereat we do that for you! Come for a yoga immersion ( 2 classes offered daily plus posture clinics & valuable practice insight through q&a session) , come to meet new friends, come to simply escape the city and relax in an over stuffed couch or to get a tan while we feed you great farm to table foods. No rules except you just need to show up. Once you get here, getting you to go home may be a different story ;).

Sign up today or e-mail us for more info.lizcotterevents@gmail.com One day, two days or the whole retreat we can not wait to have you!

February 9-16 2013 & the best time ever - is right around the corner so contact us today! Do not delay and soon you will be saying what so many have said before you...
 "That was THE perfect vacation!"

Get yer hump on and stay healthy!

HAPPY HUMP DAY EVERYONE

Celebrate Hump day with:

Camel pose (Ustrasana)

Isn't it great that one posture can just make everything in the world seem just ok again! Feeling blue, down on your energy, sluggish - get down and do one in your office cubicle today - promise you will feel better!

We hold a lot of tension in our hips. We sit at work, we sit in cars, we sit on couches and this all adds up to tight hip flexors and hamstrings. We have become a very sedentary society, and the effects are discouraging and critically affecting our health in more ways than we realize.

Sitting for hours on end encourages muscle tension, lack of mobility of the spinal muscles and fluids, and an endless list of health risks. The spine is the most precious skeletal structure in your body. The health of your spine determines so much of your overall level of health - TG that Bikram yoga is created around the health of just that part of our body!! :). The spine is the primary structure that keeps your whole body connected. It is not only composed of bones, but connects numerous nerves, blood vessels and holds spinal fluid which is one of the most precious fluids in your body. You gotta work that spine!

The longer you stay seated, hunched, lying on your sofa the more you encourage the decompression of the disks in your spine. (UGH!) This over time causes degeneration of the whole skeleton, compressed nerves, and osteoporosis. (Who wants that?)

(Bikram) Yoga Keeps You Young!

Keep your spine healthy with Yoga and you will also slow down the aging process. Exercise brings more oxygen to your whole system, and improves bodily processes such as growth

Healthy spine = healthy mind = healthy all the time!  

• Compresses spine, relieving back problems
• Opens rib cage, lungs and digestive system
• Stimulates nervous system
• Great for lungs and many bronchial problems
• Strengthens back and shoulder muscles
• Improves flexion of neck
• Stretches throat
• Flushes fresh blood through kidneys
• Helps eliminate toxins YEA!!!!

Backbending is the new BLACK - everyone is doing it!

BACK BENDING

IS

THE NEW

BLACK

EVERYONE IS DOING IT...