Foodie Friday

Happy April Fools Friends!

imageI can’t remember the last time it was a true 1st Friday and April Fools, so my lame attempt at a prank was posting now! I  wish Phil and I were in the city so we could see the opening of the different art exhibitions. I used to love the Old City 1st Friday art openings while Phil and I were in Philadelphia but it all got very crowded and crazy so we couldn’t enjoy it. Even though we’ve been here a year we still haven’t done a 1st Friday in SF…I think May might have to be the month. We’re in  Tahoe for some spring skiing and a break from the city. The ski season is coming to a close for us, only a few weeks left, and we’re both looking towards bikini season, haha!imageSince it is officially the first Friday of this month, its a plated Foodie Friday and this week its fish, veggies, and a delicious range of flavors: on the menu is a thai curry tilapia, cheesy vegetable linguine, and gruyere grilled cheese. image.jpegComment below with your email address for a chance to receive a free box!

 

’til next time, keep smiling! 🙂

 

 

Advertisements

Wellness Wednesday

Smile Friends! 🙂

We’re half way though another week!

As some of you may or may not be aware, this month is National Cancer Prevention Month. I’m teaming up with the M.A.A. center to bring you some tips and simple steps you can take this month and every month to help prevent cancer in your life! Before we dive in, I wanted to share a little about the Mesothelioma + Asbestos Awareness Center. The M.A.A. center is a place for victims and their families to find more information about Mesothelioma, get help understanding their care options, learn about their rights, and gain insight into careers and communities at higher risk for this type of cancer. Mesothelioma is a rare of cancer that forms on the lining of the lungs, heart and abdomen.MAA_cancer_prevention_month_v02

As you can see from the info graphic  above, cancer is something we can absolutely take steps to prevent. Just like we talk about each week, it’s simple changes, healthy choices, and small steps in the right direction to create change for your overall well being! In addition to 30 minutes of daily activity, eating vegetables, and spending at least 15 minutes in the sun, here are three tips of my very own to help prevent incidence of cancer in your life.

  1. Practice a positive attitude: Have you heard the expression ‘a smile is contagious’ ? It couldn’t be more true – countless studies show smiling and maintaining a positive attitude is proven to help lower blood pressure and boost your mood! Take that, cancer! ;-D
  2. Sleep: Yes, Yes, I know, there is a lot of awesomeness to be packed into every day, but in order to make the most of it, your body needs time to recharge. Research shows that regularly allowing 6-8 hrs of sleep daily can help prevent cancer, elevate energy levels, and improve cognitive function.
  3. Crowd Out: Add two new healthy snacks or choices to your diet so you don’t have room for the other options you were choosing before. For example, try swapping your pizza dough for a cauliflower crust or trading your afternoon diet soda for some green tea.

Remember friends, it’s the little things that make all the difference down the line. Let’s be honest, there is a lot to see in this big beautiful world and we all want to be around long enough to enjoy as much of it as possible!!

 

’til next time, keep smiling! 🙂

 

Motivation Monday #7

Happy President’s Day Friends!!FullSizeRender (21).jpgThe fun of the weekend spills over into today for Phil and I since he has off from work and I have a few more weeks until I start teaching regularly Monday mornings! We’re starting the morning with protein shakes and a jog, followed by some rooftop yoga, and some spring cleaning! With the weather improving day by day we’re taking this time to do a little head to toe cleaning of our mini home.IMG_0707The indulgence from this weekend definitely takes the cake! Phil and I shared an amazing brunch at Top of the Mark around the corner Sunday, we ate an amazing dinner Saturday night (prepared by yours truly), and indulged in lots of bubbles! It was GLORIOUS…but after I finished teaching my yoga class last night I felt like a big tub of lard, hahaha! I am fairly confident I put back on 2 of the 5+ pounds but I’m not worried: I am taking probiotics for the next couple of days, drinking apple cider vinegar & lemon tea, and being more conscious of my dairy intake (cheese is my weakness :-/ )! yoga-photography workshop-8.jpgWe’re in week 7 which means we’re almost half way through and it hasn’t really felt like a struggle to be honest…maybe at the half way mark we need to kick it up a notch!

Week 7

“Two steps forward, one step back, still gets you ahead…don’t stop trying!”

Exercise

  • 45-55 min. of jogging in the sunshine 3x/wk
  • 55-90 min. yoga (7x=me / 2x=Phil)
  • 35-45 min. weights (2x=me / 3x=Phil)

Dietary Routine

Breakfast

  • Zucchini muffin w/orange juice
  • Sprouted wheat toast w/peanut butter and greens powder water
  • Protein Shake

Lunch

  • Teriyaki Chicken or Tofu w/mixed vegetables and brown rice
  • Tuna Salad w/pita and mixed green salad
  • Whole Wheat pasta w/tofu bolognese and carrots

Dinner

  • Mushroom Lentil Burger w/sweet potato chips
  • Fish Po-Boys w/spicy coleslaw
  • Super salad w/pumpkin seeds, nuts, cranberries, feta cheese, veggies, & quinoa

Snacks

  • Apple w/peanut butter
  • Fresh salsa w/multi-grain tortilla chips
  • Homemade chia bars

 

 

’til next time, keep smiling! 😉

Motivation Monday #3

Hello Friends!

IMG_4750.JPGI am filled with love and excitement from such an incredible weekend at Yoga Journal Live San Francisco and I can’t wait share everything I absorbed with my students! This week is going to be a little crazy with Phil traveling AGAIN  and family visiting but we’re both doing our best to stick with regular exercise and smart dietary choices. img_00342
Our routine for the week is going to be a little harder to follow but we’re happy with how things have been going and excited for the weeks to come as well! Yoga is obviously at the center of all I do, but I’m doing some cycling to supplement this week and emphasizing simple foods to see how that feels.

“If it’s important to you, you’ll find a way. If it’s not, you’ll find an excuse.”

Week 3

Exercise:

  • Yoga everyday
    & Cycling 4x/wk

Diet

  • Breakfast: sprouted toast w/pb and greens powder
  • Lunch: Salad w/pumpkin seeds, feta cheese, and balsamic dressing
  • Dinner: Salmon burger, carrot sticks & sweet potato fries
  • Snacks: Popcorn, Protein Shake, Apple, or
    Walnuts
  • Dessert: 4-6 oz red wine, dark chocolate

 

’til next time, keep smiling! 🙂

 

 

 

Wellness Wednesday

Happy Hump Day Friends!

I have had a great couple of classes this week and am really looking forward to the ones to come. This week, my focus is on Warrior II, Virabhadrasana B, with all of my classes.

warrior22

Over the few weeks leading up to the holidays I started to notice my students anxiousness in Warrior II…everyone wanted to move just as soon as they arrived in the pose. “Where are we going next?!?!” seemed to be the thought on every mind in the room, instead of focusing on the nuances of the posture at hand. So in an effort to bring more awareness to their Warriors, I have been holding my students in Warrior II for 7-10 breaths (which in a 55min class is significant).

Warrior II has always been up there as one of my favorites because it’s always a little different…there are so many different components at play. Starting from the base of the feet and working all the up to the head, there are endless things to think about.virabhadrasana-ii

Basic Alignment:

  • Separate feet almost twice hip width apart and raise arms straight up from sides reaching left to right
  • Turn right toes to the right and bend right knee so its directly over the ankle and the right thigh is parallel with the mat
  • Gaze over right figure tips, relax shoulders, and engage the lower abdominals to the spine

From there you can check a number of things but most important (I think) is making sure your knee cap is tracking directly over your fourth and big toes. If your knee looks like its rolling inward, press into the pinkie toe side of your foot. In contrast, if your knee cap is turning out, press the big toe mound into the floor.

Benefits:

  • stretch hips, groin, and shoulders
  • strengthen legs, ankles, feet, and core
  • increased focus, balance and concentration
  • improved circulation, respiration
  • lower back pain relief

My hope is you’ll find these and the coming weekly tips helpful in your own practice and daily life. If you’re in SF and want to come flow with me, check out the yoga page for classes and how to sign up!

 

’til next time, keep smiling! 🙂

 

 

Thursday Thoughts

Hello Friends! I hope everyone is having a wonderful Thursday!! You’d think on the heels of such an awesome weekend this week would have been great BUT its been a struggle.

I feel as though I’ve been going through the motions without any passion – I have a hard time getting up, I haven’t been practicing as long as I should each day, I have been skipping meditation entirely, and while I am looking for work, I am still not actively putting myself out there…photo-8to put it as eloquently as I can, I’ve just been feeling BLAH!!! 😉 However, last night when I was going to bed I reminded myself of something my father has always told me. It used to annoy me to no end in my teens and early twenties, but now I’m comforted when I play back his words: “You don’t always have a choice in what happens but you can always choose how you react – you can let IT control YOU, or You can control IT.” Now of course my father isn’t the only person to have delivered this sort of message throughout my lifetime but its always his voice I hear when I remember, I have a choice. I can choose to take steps to feeling happier or I can wallow – its my choice. photo-7

So today, or maybe someday down the line when you’re feeling defeated, or you’re in a rut, or something driving you up a wall, remember, you always have a choice – you can always choose your reaction & how you allow situations to effect you.

’til next time, keep smiling! 🙂

Don’t Worry, Be Happy

Happy Thursday WordPress Family!

I saw this article yesterday and just had to share! I often blog about tips to help improve your mood & overall sense of being which is exactly what this article is all about!

Just click the photo & you’ll be taken to Greatist‘s fabulous article…

25WaysToBeHappy_V3

Stay Happy Friends!

Pose-A-Day: yesterday was Virabhadrasana (Warrior 1) & today is Titthibasana (Firefly) which you can check out through my new handy-dandy instagram link!

Daily Eats

  • Breakfast: Morning Muffin
  • Snack: Cottage Cheese & Apple
  • Lunch: Mixed Green Salad w/Tuna & Lemon
  • Snack: Protein Shake
  • Dinner: Brown Rice Sushi w/edamame & seaweed salad
  • Dessert: Chia pudding w/Walnuts & Unsweetened Coconut