Thursday, December 21, 2017

The 10 things that make a family Happy

This article focuses on ten things that produce happy families based on research.

We instinctively grasp the importance of making incremental progress in many areas of our life. We set goals and make an effort. We do what we need to do. Some of us, however, don’t emphasize enough the importance of working towards a happier family.
If we work together as a family, we can develop and improve the happiness and cohesion of the household. But, as with all things worthwhile, it requires effort and dedication.


Set aside some time and talk about what it truly means to be a family. What are your values? Successful philanthropic organizations have detailed well-crafted mission statements. Same goes for successful companies and other entities. Mission statements serve as the foundation for every decision. Loving families can do the same.
So start the conversation. Identify what your central values are as a family. Identify the type of family you want to be.
Scientists at the University of California discovered that parents who empowered their children to plan their own time, set weekly goals, and evaluate their progress develop the areas of the brain responsible for executive skills.
Executive skills help children avoid distractions, exert self-discipline, and evaluate the consequences of their choices.


Researchers at Emory University discovered that the more knowledge a child possessed about their family history, the higher their degree of self-confidence.
Perhaps the most surprising finding is that knowledge of family history is the number one predictor of a child’s emotional well-beingTeach your kids to remember where they came from – it’s a valuable lesson.


Bruce Ury is the co-author of the classic book Getting to Yes, the best-selling book on negotiation in the world. Ury found that implementing a three-step process can help parents and their children successfully and affectionately resolve disputes.
– Separate everybody, including yourself.
– Placing them in a visible area (e.g., the family table); involve the children by asking them to come up with three alternatives to the conflict.
– Bring everyone back into a room and discuss the situation. Ask your kids which one of the three solutions they like best.
“Don’t be a dictator unless you have to be,” Ury adds.


Research has shown that having a community of ten supportive friends make families happier.
Professors Chaeyoon Lin and Robert Putnam found that families who are involved in a religious community, in particular, score higher on overall measures of happiness and well-being.
Lin and Putnam note that religious preference didn’t matter in their 3,000 person study. What did matter is the number of friends in the religious community – and they found that 10 is the sweet spot.


Ellen Galinsky, President and Co-Founder of the Families and Work Institute (FWI), distributed a survey to over a thousand families.
In the survey, children were asked a simple question:
“If you were granted one wish about your parents, what would it be?”
The most common response was that the parents were less tired and less stressed.Here’s the thing: our emotions needn’t dictate our behaviors. Let’s show our children more positivity and less stress!


A 16-year study conducted by researchers at the University of Michigan found that the number of time children spent eating meals at home was the top predictor of improved academic achievement and fewer behavior-related problems.
The study discovered that eating together as a family was more important than:
– time spent in school
– time spent studying
– playing sports
– attending religious services
Grandparents are some of the best teachers. Among other things, grandparents teach kids social skills, compassion, and how to be considerate.
An interview-based study of over 400 adolescents at Brigham Young University found that a positive correlation between the amount of time a child spends with their grandparents – and social ability, school involvement, and acts of kindness.

Bruce Ury shares what his family does: “We basically ask three questions. What worked well this week, what didn’t work well this week, and what will we agree to work on in the week ahead?
And if the kids meet the goal, they get to help pick a reward. And if they don’t, they get to help pick a punishment. They don’t do it without us, but we all do it in consultation.”

Saturday, December 16, 2017

What are the benefits of teaching yoga for kids.

I encountered myself that teaching kids is a whole different experience than teaching adults. Why that? Read the article below!
"Our children live in a hurry-up world of busy parents, school pressures, incessant lessons, video games, malls, and competitive sports. We usually don't think of these influences as stressful for our kids, but often they are. The bustling pace of our children's lives can have a profound effect on their innate joy—and usually not for the better.

I have found that yoga can help counter these pressures. When children learn techniques for self-health, relaxation, and inner fulfillment, they can navigate life's challenges with a little more ease. Yoga at an early age encourages self-esteem and body awareness with a physical activity that's noncompetitive. Fostering cooperation and compassion—instead of opposition—is a great gift to give our children.
Children derive enormous benefits from yoga. Physically, it enhances their flexibility, strength, coordination, and body awareness. In addition, their concentration and sense of calmness and relaxation improves. Doing yoga, children exercise, play, connect more deeply with the inner self, and develop an intimate relationship with the natural world that surrounds them. Yoga brings that marvelous inner light that all children have to the surface.
When yogis developed the asanas many thousands of years ago, they still lived close to the natural world and used animals and plants for inspiration—the sting of a scorpion, the grace of a swan, the grounded stature of a tree. When children imitate the movements and sounds of nature, they have a chance to get inside another being and imagine taking on its qualities. When they assume the pose of the lion (Simhasana) for example, they experience not only the power and behavior of the lion, but also their own sense of power: when to be aggressive, when to retreat. The physical movements introduce kids to yoga's true meaning: union, expression, and honor for oneself and one's part in the delicate web of life.

Learn to Teach How Children Learn
Yoga with children offers many possibilities to exchange wisdom, share good times, and lay the foundation for a lifelong practice that will continue to deepen. All that's needed is a little flexibility on the adult's part because, as I quickly found out when I first started teaching the practice to preschoolers, yoga for children is quite different than yoga for adults.
Six years ago, I had my first experience teaching yoga to kids at a local Montessori school. I looked forward to the opportunity with confidence—after all, I'd been teaching yoga to adults for quite a while, had two young children of my own, and had taught creative writing for several years in various Los Angeles schools. But after two classes with a group of 3 to 6-year-olds, I had to seriously reevaluate my approach. I needed to learn to let go (the very practice I had been preaching for years) of my agenda and my expectations of what yoga is and is not.
When I began to honor the children's innate intelligence and tune in to how they were instructing me to instruct them, we began to co-create our classes. We used the yoga asanas as a springboard for exploration of many other areas—animal adaptations and behavior, music and playing instruments, storytelling, drawing—and our time together became a truly interdisciplinary approach to learning. Together we wove stories with our bodies and minds in a flow that could only happen in child's play.
The kids began to call me Mrs. Yoga, and I called them Yoga Kids. We continued to work and play together until our creations bloomed into a program called YogaKids. The program combines yogic techniques designed especially for children using Dr. Howard Gardner's theory of multiple intelligences. Gardner, an author and professor of education at the Harvard Graduate School of Education, describes eight intelligences innate in all of us—linguistic, logical, visual, musical, kinesthetic, naturalistic, interpersonal, and intrapersonal—and emphasizes that children should be given the opportunity to develop and embody as many of these as possible.
In keeping with this theory, YogaKids integrates storytelling, games, music, language, and other arts into a complete curriculum that engages the "whole child." We employ ecology, anatomy, nutrition, and life lessons that echo yogic principles of interdependence, oneness, and fun. Most of all, our program engages the entire mind, body, and spirit in a way that honors all the ways children learn.
How You Can Benefit from Teaching Yoga for Kids
If you're planning to teach yoga to kids, there are a few general things to know that will enhance your experience. The greatest challenge with children is to hold their attention long enough to teach them the benefits of yoga: stillness, balance, flexibility, focus, peace, grace, connection, health, and well-being. Luckily, most children love to talk, and they love to move—both of which can happen in yoga. Children will jump at the chance to assume the role of animals, trees, flowers, warriors. Your role is to step back and allow them to bark in the Dog Pose, hiss in the cobra, and meow in cat stretch. They can also recite the ABCs or 123s as they are holding poses. Sound is a great release for children and adds an auditory dimension to the physical experience of yoga.
Children need to discover the world on their own. Telling them to think harder, do it better, or be a certain way because it's good for them is not the optimal way. Instead, provide a loving, responsive, creative environment for them to uncover their own truths. As they perform the various animal and nature asanas, engage their minds to deepen their awareness. When they're snakes (Bhujangasana), invite them to really imagine that they're just a long spine with no arms and legs. Could you still run or climb a tree? In Tree Pose (Vrksasana), ask them to imagine being a giant oak, with roots growing out of the bottoms of their feet. Could you stay in the same position for 100 years? If you were to be chopped down, would that be OK? Would it hurt?
When they stretch like a dog, balance like a flamingo, breathe like a bunny, or stand strong and tall like a tree, they are making a connection between the macrocosm of their environment and the microcosm of their bodies. The importance of reverence for all life and the principle of interdependence becomes apparent. Children begin to understand that we are all made of the same "stuff." We're just in different forms.
Think of yourself as a facilitator rather than a teacher. Guide your children while simultaneously opening your heart and letting them guide you. They'll no doubt invite you into a boundless world of wonder and exploration. If you choose to join them, the teaching/learning process will be continually reciprocal and provide an opportunity for everyone to create, express themselves, and grow together."

Thursday, December 7, 2017

How was your day today questions!

ed up with the same question everyday “how was your day today?”... 22 other ways to connect with your child on a daily basis!
#howwasyourday #littletalks #edutopia#huffingtonpost #breatheandsmile#soyoga

Thursday, November 30, 2017

Deepen your home practice

What's your hardest yoga pose? If you and your yoga friends were to compare notes, you'd likely come up with a wide variety of answers. But virtually all practitioners will tell you that a greater challenge lies in developing and maintaining a home practice. 

Beginners face the task of remembering poses to practice; more experienced students face the dilemma of deciding what emphasis to choose during any particular session. Even teachers and students with decades on the mat can be daunted by the difficulties of maintaining and renewing a home practice. Illness, family obligations, boredom, travel, and that universal bugaboo, a perceived lack of time: All these obstacles, and more, will inevitably appear.
Even if you've established a strong desire and commitment to practice regularly, knowing which poses to do right now, for today's session, is one of the most concrete challenges of a home practice.
This challenge can be met by choosing a specific sequence of poses that will meet your needs, in this moment, for health and wholeness. Some systems of asana practice, like the Ashtanga Vinyasa of Pattabhi Jois, use set groupings or series of poses, so sequencing is not an issue. But many systems do not designate the order of poses; within limits, choosing the sequence is left to the student. And even students who practice set sequences like the Ashtanga series can benefit by working especially diligently on different poses on different days.
Even with years of regular class attendance under your belt, if you don't have the technical knowledge to create a well-rounded and well-organized home practice, that practice may very well remain spotty. It probably won't sustain itself-and you-over the long haul.
Planning Your Practice Sessions
To create a satisfying practice that you approach with enthusiasm, at least on most days, requires two basic kinds of knowledge. The first kind is gained by answering this next question for yourself: What do you really need from your practice today? If you are very tired from a long airplane trip, for example, you might choose a restorative practice to replenish your energy. At the least, you might start with resting poses and then see where the practice leads you; if you find your energy is increasing, you can always move into more dynamic asanas. On the other hand, if you feel energetic at the beginning of your practice, you might use a more vigorous session to channel that energy. For example, you could choose to emphasize standing poses or arm balances, making challenge and strength your focus.
Regardless of what you actually do, if your practice is an expression of what is alive in you now, that practice will help you stay present during your time on the mat. That experience can serve as a model for practicing presence all day long. It will also satisfy you and thus help give you the impetus to practice again tomorrow. If you force yourself to practice because you think you should, because you didn't yesterday, or for any other more external reason, even the most technically polished poses will not answer your inner need for ease and wholeness.
The second kind of knowledge necessary for creating a home practice is an understanding of the principles behind sequencing yoga poses. Once you know what type of practice you want for today, you need to decide the order in which you'll do those asanas. But before you can understand the effect a pose has in relationship to others, you must first become aware of the effects of the individual poses on your body and mind. Then you will better understand where exactly to place each asana in your sequence.
Another way to observe the effect that a pose has on you is to practice it and then lie quietly for a moment, eyes closed, paying attention to all the sensations that arise in your body. The more clear you are about the effects of a pose, the more understanding you will have about exactly where to include it in your practice, as well as what might beneficially follow it.

The Basic Pose Groups

To begin to create effective asana sequences you enjoy, keep in mind that yoga poses fall into several groups. These groups are analogous to food groups. Most nutritionists will agree that health comes from balancing our intake of protein, carbohydrates, and fats. And any particular person's needs for one of these groups may be different at different times. Pregnant women, for example, have an increased need for protein; other people may do well limiting certain forms of carbohydrates. But to be healthy, we all need some of all these kinds of nutrients.
A similar balance is necessary in asana practice as well. On a certain day you may need more of one particular type of pose, but generally you need some of all of the basic types of poses.
Here are the basic groupings of asanas. The first group is called standing poses and includes many poses, like Trikonasana (Triangle Pose), Parsvakonasana (Side Angle Pose), the various Virabhadrasanas (Warrior Poses), and Vrksasana (Tree Pose), as well as other one-legged balancing poses. I also place Surya Namaskar (Sun Salutation) in this group.One way to increase your understanding of a pose's effects is to hold it longer than you usually would-say by counting breaths and gradually, over a period of days, increasing the number of breaths as you hold the pose. If you do this, it may become more clear to you, for example, that backbends tire your arms quickly. Thus, you may decide to focus more on arm strengthening in your practice sessions and remember to follow backbends with poses that do not additionally challenge your already tired arms.
The arm balances are a relatively small group of poses that require both balance and strength. They include such poses as Bakasana (Crane Pose), Tittibhasana (Firefly Pose), and Vasisthasana (Pose Dedicated to the Sage Vasistha). I also include in this group other poses that require arm strength, like Plank Pose and Chaturanga Dandasana (Four-Limbed Staff Pose).
The next group of poses is inversions, which draw on the vertical power associated with standing poses as well as the upper body strength needed for arm balances. Inversions
include Sarvangasana (Shoulderstand), Sirsasana (Headstand), and Halasana (Plow Pose), of course, but also Adho Mukha Vrksasana(Handstand), Pincha Mayurasana (Forearm Balance), and others. Inversions are considered by many yogis to be at the core of asana practice. However as these powerful, satisfying poses can cause injury if performed incorrectly or when you have contraindicative health conditions (including menstruation, pregnancy, high blood pressure, and glaucoma), I strongly advise you to learn them directly from a qualified teacher who is able to guide you personally.

There is disagreement in the yoga world as to whether Adho Mukha Svanasana (Downward-Facing Dog Pose) is an inversion. I prefer not to include it in this group; even though your head is lower than your heart (one technical definition of inversion) in Downward Dog, the inversion effect is muted by the fact that your legs are semi-vertical and by the fact that you cannot hold the pose very long compared to Headstand and Shoulderstand.
A fourth asana group consists of backbends, like Bhujangasana (Cobra Pose), Salabhasana (Locust Pose), and other basic spinal extension movements; this group also includes Urdhva Mukha Svanasana (Upward-Facing Dog Pose), Urdhva Dhanurasana (Upward-Facing Bow Pose), and more advanced poses like the Kapotasana (Pigeon Pose) variations.
Twists are exactly what the name says. They are usually done sitting, but some can be done lying down as well. Always remember that it is not a good idea to end your practice with a twist, as these poses are so one-sided in their effect on the spine. Instead, after twists practice at least one symmetrical forward bend, like Uttanasana (Standing Forward Bend) or Paschimottanasana (Seated Forward Bend), before Savasana (Corpse Pose).
Forward bends along with various miscellaneous seated poses other than twists form the next group. All are done while sitting or reclining on the floor. While there are forward-bending movements done from standing, like Uttanasana and Prasarita Padottanasana (Wide-Legged Standing Forward Bend), I would group these with the standing poses.
I also group the other seated or floor poses in the forward-bending category, even though they are not actually forward bends. Such poses include the various meditation poses, including Padmasana (Lotus Pose); hip and groin openers, like Baddha Konasana (Bound Angle Pose), Hanumanasana (Monkey Pose), and Gomukhasana (Cow Face Pose); reclining poses such as Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose) and Supta Virasana (Reclining Hero Pose); and a number of others.
Restorative poses are the final group. These include Savasana, the basic relaxation pose that should be done at the end of every session, as well as other supported relaxing poses like Supta Baddha Konasana(Supported Bound Angle Pose).

Wednesday, November 22, 2017

Kids Yoga at Yoga Inc

Why not cycling onto a yoga mat? Good way for the kids to strengthen their whole body and keep their balance at the same time! We had so much fun at the Kids Yoga Class at Yoga Inc yesterday!

#kidsyoga #yogainc #breatheandsmile

Thursday, November 16, 2017

You’ll Never Miss Yoga In The Morning After Reading These Scientific Benefits That…

So True!!!

"Do you wake up groggy? Is It hard to get a move on, and start your to-do list? Then you might benefit from practicing Yoga in the morning. Here’s why an early morning sweat session will greatly benefit your entire day.

Starting your day off with Yoga in the morning will truly set you up for success. Many people wake up groggy, with mental fog and lacking motivation to seize the day. A short session on your mat will snap you into gear. You’ll feel energized, and ready to go.
Morning exercise of all types can increase your energy. There’s an after-glow post Yoga that just can’t be beat. Exercising produces endorphins. Those are feel good chemicals in the body that leave you feeling energized and ready to take down anything. Why get an endorphin boost right before bed? You’re better off starting your day feeling all that sweaty goodness.
Secondly, when you exercise in the morning you eliminate the temptation to skip a session. When our yoga practice becomes a part of our morning routine we are less likely to skip out. Regular practice leads to better results, and more consistent training. As the day goes on we get more tired, and things like meetings, meals, and chores get in the way of our exercise.
Plus, being able to check off one thing from your to-do list motivates you to keep going and get the rest of your tasks done. A “Key stone” habit is something that kickstarts other good behaviors. Basically when you get into a routine the first step towards success catalyzes the rest. Starting each day with Yoga in the morning will motivate you to keep going, and accomplish the rest of your desired tasks.
Set an Intention for the day

Finally, practicing Yoga in the morning allows you to set an intention for the day. We know that Yoga benefits the body physically in a multitude of ways. However, it can also benefit us all mentally. Taking time in the morning to focus on mindfullness will put you in the mindset you want to be in for the rest of the day. 
Do you have a big meeting in the afternoon? Use your yoga practice to get focused and release stress. Will you be with the kids all day? Use your yoga as me-time, fueling you to be present for the rest of your day.
Yoga in the morning can do wonders for productivity, and overall well being. Of course, any exercise is better than no exerice, but getting it done first thing is a great way to make a positive change in your life."



Tuesday, November 14, 2017

As the two of us practice together...

Quick & easy practice at home with my baby girl! Soooo slow that I had to speed up x2 when uppoading 😂

Wednesday, November 8, 2017

Kids Yoga classes at Yoga Inc.

I'm excited to start a new Kids Yoga class at Yoga Inc - East Coast / Guillemard Road - for a few weeks. Can't wait to see lots of little yogis on their mat again!!!

Wednesdays with So Yoga, 5.00 PM -5.45 PM
22 Nov 
29 Nov 
06 Dec 
13 Dec
Booking upon payment online or at the studio.
Min 3 to start


Sunday, November 5, 2017


It’s a cliché for a reason: A healthy breakfast really can set the tone for your entire day. Starting your day with a better breakfast helps ground and stabilize you as you face the day and whatever crazy lies ahead. As a registered dietitian and health coach, I help busy people find drama-free ways to fit healthy eating into their routine. Food should fuel and energize you and help you feel great—not stress you out or make you feel like you’re struggling to stay on track.
Work-life balance may not be a real thing, but when your blood sugar is balanced and you feel focused and energized, you’re better able to be present in each realm. Don’t get caught in the mindset that you’re too busy to have a good breakfast. Whether you’re a mom juggling your family’s needs, schedules, and preferences with your own, or you’re still in a "building my empire" phase and navigating a lot of work and life stuff for the first time, you deserve to eat well—it improves your performance and relationships in all aspects of your life.
Or maybe you’re hung up on the myth that success means rushing from pre-dawn spin class to shower to desk, chugging an eight-dollar bottle of green juice on the subway or distractedly sipping a protein drink at your desk. You’re way too productive and powerful (or stressed) to even notice hunger! It doesn’t help that many work cultures treat meal-skipping like a badge of honor. Yeah, no. Whether you’re a solo-preneur or part of a big team, when you fuel yourself to show up as your best self, everybody benefits.
Ideally, a well-balanced breakfast will provide protein, complex carbs, and healthy fats. This helps ensure slow, stable breakdown of that morning meal so you can keep going until lunch. Incorporating nutrient-dense foods provides the vitamins and minerals you need, plus powerful phytochemicals, antioxidants, and other important compounds.
Need ideas on how to make a better breakfast? I'm all about working superfoods into your everyday eats. Rather than stress about restructuring your whole morning, build on the good habits they already have in place. Here are the best ideas on how to make a better breakfast.

Optimize your oats.

Oats are a bona fide superfood. Packed with filling fiber and nourishing B-vitamins, they’re super-versatile and pair well with sweet and savory flavors. Add a protein boost by cooking in an egg or egg whites. A tablespoon of chia seeds or ground flax adds fiber and heart-healthy omega-3 fatty acids. Top your bowl with nuts or nut butter for extra protein and healthy fats. For a savory twist, add cooked veggies and garnish with tahini or goat cheese. Play around with your favorite spices. For sweet, try cinnamon, cloves, and ginger. For savory, turmeric, black pepper, and paprika are delicious and nourishing.

Overnight Oats Recipe for 1
If you haven’t tried overnight oats, you’re in for a treat. This make-ahead breakfast is customizable and makes a great portable option. Here’s my go-to basic recipe.
⅓ cup rolled oats
1 tablespoon chia seeds
1 tablespoon ground flax
¼ teaspoon vanilla extract
⅔ to 1 cup milk of choice
Optional mix-ins: ½ a banana, ½ cup berries, or ½ cup pumpkin, 1 tablespoon cocoa powder, 1 scoop protein powder (optional but good if you’re using a low-protein milk like almond, rice, or coconut)
Optional toppings: Fruit, nuts, nut butter, shredded coconut, etc

Combine oats, chia seeds, flax, cinnamon, vanilla, and milk. If using fruit, cocoa, or protein powder, add now.
Stir to mix well and cover. Store in the fridge at least 4 hours or overnight.
When you’re ready to eat, remove lid, stir, and top with desired toppings.
Enjoy hot or cold. To heat, uncover and pop in the microwave for a minute or until warm. Give it a good stir and add your favorite toppings.

My absolute favorite way to do overnight oats, though, is to use plain Greek or Icelandic yogurt. You end up with a creamy, rich texture that’s more like cookie dough. A tablespoon of coconut flour lends an extra 4 grams of fiber and a texture that will make you think you’re eating cheesecake for breakfast.

Top-notch toast
Swapping out white bread for sprouted-grain or whole-grain bread is an easy way to pack more nutrients into each slice. Looking for a grain-free option? Try sweet potato toast.
Avocado is one of my favorite everyday superfoods that’s perfect on toast in place of butter. The smooth, creamy texture and mild flavor is the perfect complement to so many types of flavors, and the nutrition stats are pretty impressive too. One-third of a medium avocado has about 80 calories and 3 grams of fiber.
Avocado is often mislabeled as a source of protein. While they do have some (about 1 gram per serving), in the context of a meal, you want to have closer to 20 grams, so 1 gram is hardly anything. Avocados get their staying power from the combo of filling fiber and heart-healthy monounsaturated fat, both of which slow digestion.
A dash of Himalayan sea salt adds a delicious boost as well. This pink salt has been touted for its high mineral content—it has 84 trace minerals in total, such as iodine, iron, magnesium, phosphorus, calcium, potassium, and chloride, which lend that rosy hue. While a lot of the claims related to its health benefits have yet to be scientifically proven, it’s a less processed alternative to iodize table salt. Just be mindful that it still contributes a significant amount of sodium, so a little goes a long way.
If you’re totally over avocado toast, try topping your slice with tahini or nut butter and fresh fruit or ricotta cheese with cinnamon and a drizzle of local honey. Don’t underestimate the power of an egg-on-toast breakfast either! Great combo of protein, carbs, and fats right there.

Poached Easy eggs
If you love fresh-cooked eggs but feel like it takes way too long to make them, did you know that you can poach and scramble eggs in the microwave? Here’s how I do it:

1 egg
1 teaspoon white vinegar
2 to 3 ounces water
Crack egg into a ramekin.
Add vinegar and water. Stir vigorously.

Place ramekin in microwave. Microwave on 80-percent power for 30 seconds. Check egg and then microwave an additional 30 seconds on 80 percent.
If egg white is set, remove egg with a spoon. If it needs more time, microwave in 5-second intervals until set.
To make scrambled eggs or egg whites, grease a mug or glass bowl and then add the eggs. I like to cover with a plate and microwave in 30-second intervals until the eggs are set. Pink Himalayan salt in the egg whites is a delicious, nourishing upgrade that doesn’t take any more time than regular table salt.

Smart smoothie hacks
If you need a healthy breakfast in liquid form, a smoothie is a no-brainer. They’re a great way to pack a lot of nutrients in. Smoothies sound like a quick-and-easy breakfast, but sometimes lugging out the blender and all the ingredients you want to throw in there can take freaking forever. Streamline your smoothie routine and stock your freezer with DIY smoothie packs.

In a resealable bag or freezer-safe container, combine ½ cup frozen berries, ½ a frozen banana, and 2 cups of fresh or 1 cup frozen greens. Frozen cauliflower and frozen squash also make great additions. Avocado, believe it or not, also freezes well for use in smoothies. Just be mindful to keep portions realistic (about ⅓ of a medium avocado).

When you’re ready to blend it up, open the smoothie pack and pour the bag’s contents over your liquid base. Using protein-rich plain Greek yogurt or kefir means you can skip the protein powder, but otherwise, water or coconut water and pea protein powder is a great nondairy alternative. Blend in some ice if desired.
Pour your prepared smoothie into a portable cup and sip it on the go or make it into a smoothie bowl and top with a tablespoon of chia seeds and a pinch of coconut flakes. If I have an extra few seconds, I love to melt a teaspoon of coconut oil and drizzle on top—it hardens into a Magic Shell-like topping that’s a fun way to add healthy fat. Just be mindful with portions on those add-ins. It’s easy to get overly enthusiastic and take in more calories than you realize, so pick one or two to prioritize.
Try aloe vera juice for a simple smoothie upgrade.
This member of the succulent plant family has been used for thousands of years to treat many ailments. An aloe plant is great to have in your kitchen, for example, so you can break off a piece of the plant and apply the gel directly on a burn to soothe it.
Aloe vera juice, which has about 40 calories per cup, has been touted for a whole range of health benefits, such as boosting hydration, digestive regularity, heartburn relief, and clearer skin, among other things like supporting liver and kidney health. Many of these claims are related to its high water content.

Make friends with matcha tea
Swap your usual green tea for a cup of matcha or a matcha latte. Because it’s the whole ground-up green tea leaves, matcha green tea packs an even more powerful punch. Compounds called catechins in matcha and other green tea have been studied for their potential to boost brain function, reduce cancer risk, and enhance metabolism.
Add matcha powder to hot or cold water, or try it in a latte. It’s also delicious blended into a smoothie or baked into a healthy whole-grain muffin. If you’ve never tried matcha in your chia pudding, you’re in for a real treat. You’ll love this colorful green body-and-mind booster as an easy upgrade.


Monday, October 23, 2017

Reasons to do Kids Yoga

In case you're still not convinced!

"If you are wondering what to do this weekend together with your little one, yoga might just be the perfect activity. In a world of busy parents, study pressures, tight schedules, unending tuition lessons and competitive sports, the bustling pace of life can take a toll on your child’s emotional and mental health. Yoga counters these pressures by teaching your child techniques for self-health, relaxation and inner fulfilment.
Here are four reasons why yoga should be the family’s brand new weekend routine:

Yoga teaches us about our body

Yoga stretches your body out, and strengthens it at the same time. Different muscle groups are targeted in different poses and this helps to build strength. Bodies that are strong digest food better and can maintain a healthy weight more easily. Additionally, balancing poses force you to focus your mind, helping to deal with attention struggles as well as increasing body awareness and coordination.

Yoga teaches us to quieten our mind
People often talk about the Zen yoga brings. Balancing a pose, or learning how to breathe helps reduce stress levels and release healthy hormones. This is because yoga often requires us to be still, and this in return gives us an intrinsic meditative strength that is innate – one that quietens our mind. When the world outside is a whirlwind, inner peace can help your child regulate his/her temper, as well as promote clarity of the mind for better absorption of information. This is good for both parent and child because it helps the both of you to relax your minds.

Yoga teaches us about taking care of ourselves

Practicing yoga is a form of workout albeit it being a light one. This is one of the methods that indicates self-care. Taking care of yourself by calming the mind and learning more about your body shows your child that it is a form of self-love. After all, the greatest form of love is self-love, right?

oga teaches us to be in control of our bodies

When a certain pose hurts or it is beyond our limits, we learn that we can modify it to fit our bodies’ strength and flexibility. This teaches us to be in control of our body. We get to recognize the body’s weaknesses and strengths, and this knowledge helps us work on what we are weaker in whilst boosting self-confidence. We then learn that we are the managers of our own bodies, and hence we have to manage it well.
The benefits of yoga for both adults and children are endless and it is a great routine to stick to. Remember to keep it fun!

Thursday, October 19, 2017


I got across a catchy headline: "Yes, You Can Get A Massage Every Day Without Breaking The Bank"... Of course it caught my attention!
"As a health coach, there's no recovery method I rely on more than massage. Additionally, it's the number one thing I recommend to my clients. Unfortunately, massages can get expensive—but that hasn't stopped me.
In fact, I've found several cost-effective, time-efficient ways to hack my own self-massage. I've relayed these methods to my clients, and they love having these tools at their disposal and often report how much better they feel in their bodies. They're recovering faster, breathing easier, sleeping better, and rocking their workouts.
If you're ready to incorporate self-massage into your routine—or want a few tips for a less expensive massage—here are a few foolproof ideas for you:

Roll out your feet and glutes with massage balls. 
Roll out your feet and glutes with massage balls. Runners and sprinters, listen up: I swear by this specific mini green ball ($6) for rolling out achy feet and a standard lacrosse ball ($6.99) for digging in to tight glute muscles. If you're lifting heavy weights, wearing heels, or sitting a ton, you'll also want to pay specific attention to these areas before you develop inflammation issues like plantar fasciitis, tight calves, or chronic pinching in your lower back from overactive glute muscles.
Buy a foam roller and keep it in front of the TV
If your legs, butt, or back feel stiff, spending 10 minutes on your foam roller melts away tension, stretches out your muscles and fascia, and promotes circulation of fresh blood for true healing and regeneration. Foam rolling can feel awkward at first, but I promise, after just a few times, you'll build up a rhythm and spot the tight spots right away. Try to roll 10 times over each sore muscle and pause over the tightest areas, breathing through the tension. I recommend this standard one from Amazon for just $18.99. Split the cost with your roommate, and remind each other to roll when you're home watching TV.
Go to the nail salon
Here's a cost-effective idea: Got to a nail salon and ask for the 10-minute massage. Be specific with what you want: Request attention to a tight neck muscle, and ask for deep pressure. I like paying in cash and tipping $3 or $4 for good service. Bonus points if you play hooky from work and sneak in this 10-minute massage for an energy-boosting, stress-relieving midday reboot for your brain and body.
Take a salt bath
Next time you swing by the pharmacy, pick up a 3-pound bag of Epsom salts. Pour the entire bag into a hot bath and soak for 10 to 20 minutes. You'll melt your muscles and sleep like a baby because of the mineral magnesium in the Epsom salts. Don't have a nice bathroom? Buy yourself a foot-soaking tub instead, pour in the Epsom salts, and enjoy some magical self-care for your feet.
Trade foot massages
Here's a completely free idea: Sync up with your partner and exchange foot massages while watching a movie or enjoying the early fall sunset. Promise each other you'll give it your best efforts, and if one of you is slacking, give each other a nudge! Set up a timer if you'd like, or just massage until you lose steam. Five to 10 minutes a foot seems to work best."