Steamed vegetables keep their nutritional value which can easily be baked and boiled away. Vitamins C, B, D, E are all needed during the winter when our immune systems become more compromised and not necessarily because of the weather but because we do tend to eat less fresh fruits and vegetables. It’s cold but our bodies still need a wide variety of sustenance to stay healthy. Plus, warm, bright, crisp and tasty vegetables can help pick up your mood on a dark and dreary day.

Steamed vegetables can be easily made after a long day and can accompany any meal you cook; pasta,  chicken, fish or even just on their own.

Some vegetables that are especially tasty when steamed: broccoli, cauliflower, peas, spinach, brussel sprouts, carrot slices, shallots, tomatoes, potato slices, asparagus, onions, courgette, etc. Virtually any vegetable can be steamed.

Try these recipes and enjoy! Do you have a recipe or tip you’d like to share? Please do.

4 med. carrots
3 med. zucchini squash
1 lg. Vidalia onion
12 oz. fresh mushrooms
2 tbsp. butter
Cut peeled carrots in 1/2 diagonal slices. Cut onion in 8 sections. Place in steamer basket. Steam 10 minutes. Add zucchini. Cut in 1/2 inch slices. Salt lightly and steam 8 minutes more. In skillet cook mushrooms in butter 4 to 5 minutes. Cut mushrooms if too large. Combine with other vegetables. Can be cooked ahead and microwave to warm. Pretty for company meal.

1 c. raw vegetables
2 tbsp. water
Place raw vegetables and water in Ziplock bag. Put in microwave for 2 1/2 minutes on high. Remove and drain water. Serve

The class in Shoreditch never worked out. The studio for some reason fell through. I never got a proper explanation for it. It’s really too bad as the space was just right.

I am happy to say my home studio is ready – photos to come- and I’ll begin my teaching as I left my teaching in LA- privately. It seems this is how the universe consistently calls me to teach others. One by one and in their own unique way, they learn yoga. They learn the universal truths of life and their relationship to those truths, whether easy or heard to bear through their practice.

Are you interested in starting a practice but just don’t know where to start or maybe just a bit nervous to take a class. I’d be happy to assist in the beginning, middle or whatever stage you are at in your yoga voyage.

My classes could include music therapy, aromatherapy, alignment, along with a easy moving Hatha yoga flow, set to your level. I combine this with an  intuitive teaching method that will help you relieve tension, release fear, enjoy life, find happiness in all that you do, and feel and look younger!

Check out the schedule page for class details.

I look forward to meeting you soon.

I found an amazing studio in the Shoreditch area of London to continue my journey in the world of teaching yoga. It started 7 years ago in Los Angeles, CA where I learned from some of the best instructors in the world. I would be happy to have you as a participant. Your first class is on me. I will be providing mat rentals for £1 or you can buy a mat for £10 (new). The room can fit 25 people so bring a friend or two. There is plenty of room and you won’t need to book prior to the class.

I will take you on a journey starting with easy breath exercises and moving our way through traditional asanas (standing poses, balancing poses, simple back bends, and sitting poses and meditation). This will all be done to modern yoga music to take you easily from start to finish where you’ll feel a release of stress and overall ease throughout your body and mind. Each class with vary in what we do, but alignment, breath and traditional asanas will keep the class cohesive and injury free.

The class is for all levels. A beginner and an advanced student will benefit from the class. Experience level and understanding my vary amongst students but everyone is heading in the same direction, towards a higher more fulfilled and whole self. I will provide options for all levels so everyone can flow through the asanas with ease and grace.

Have a look at the schedule page for the class details. Let me know if you have any questions.

I look forward to seeing you at class.

namaste~ Beth

The best way to provide the diet with complex carbohydrates is to consume foods in their most natural state such as oatmeal, bran and brown rice. (more examples…wheatgerm, barley, maize, buckwheat, cornmeal) Whole grains are believed to be nutritionally superior to refined grains, richer in dietary fiber, antioxidants, protein (and in particular the amino acid lysine), dietary minerals (including magnesium, manganese, phosphorus, and selenium), and vitamins (including niacin, vitamin B6, and vitamin E). Manufacturers are sometimes required by law to fortify refined grain products to make up for the loss of vitamins and minerals.

It has been proven that whole grain -opposed to refined grain- helps maintain a healthy heart. The greater amount of dietary fiber, as much as four times that found in refined grains (white rice and flour), is likely the most important benefit, as it has been shown to reduce the incidence of some forms of cancer, digestive system diseases, gum disease, coronary heart disease, diabetes, and obesity. Some of these protective effects occur because carbohydrates from whole grains are digested and enter the bloodstream more slowly.

Good Sources of Complex Carbs
Starchy vegetables, such as potatoes, butter beans, corn, potatoes, sweet peas, lima beans, and navy beans
Whole-grain breads, other grain bakery products
Whole-grain cereals, cooked and ready-to-eat
Legumes – kidney beans, lima beans, navy beans, and split peas
Fruits, especially the skins and edible seeds
Nuts and seeds
Legumes – dried peas, beans and lentils
Bran

1. Lie flat on your back with your legs together but not touching, and your arms close to the body with the palms facing up.
2. Keep your eyes gently closed with the facial muscles relaxed. Breath deeply and slowly through the nostrils.
3. Starting at the top of the head and working your way down to the feet, bring your attention to each part of your body, consciously letting go of tension in it before proceeding on to the next.
4. Remain in the shava-asana for between 3 and 5 minutes or longer. If you become sleepy while in the shava-asana you probably need the sleep. Allow yourself to relax and sleep. This then may be a good exercise for you to do before going to bed if you tend to have insomnia.

Suggestions:
While many consider this a simple posture at first, its simplicity eventually proves to be deceiving. Your intension during Shava-is for your body and mind to be perfectly still and relaxed. Allow the body to be motionless and at ease and the mind to be quiet with little or no thought. Like the surface of a still lake when you through a rock into it (a thought or movement) the lake ripples. You will find yourself in a deep and stable tension free state that will extend into your meditation or be felt through the activities of your daily life.

There are two common obstacles that can prevent you from fully benefiting from this posture: sleepiness and a restless mind. If your mind is restless or wondering focus your attention on all of the bodily sensations you’re experiencing. Bring your mind to the sensation of the floor beneath you or on the rhythm of your breath.

Duration/Repititions:
We recommend that you begin your period of yoga-asana practice with at least 3-5 minutes of shava-asana. Return to it periodically throughout your posture session to relax and rejuvenate the body/mind and then conclude your session with at least 3-5 minutes more.

Often one may feel frustrated, upset, sad, confused, exasperated,  or even just plain tired. Why? It can be scary to time outs during the day to listen to what our bodies and minds are telling us. That is why most people avoid listening and keep going. This can causes everything around them and within them to be manic and possibly resulting in negative emotions.

Think about a time where you actually felt (not wishing you felt but actually felt) happy, calm, balanced, enthusiastic, excited, warm, and/or loved. Try to recreate this situation by closing your eyes and imagine feeling that way even if you don’t or picture yourself in the the actual place or situation where you had those positive feelings.

That is a great way to start your tuning out ritual. There will be further posts about mediation and how to start and continue with a meditation practice. If you have never mediated try tuning out first and see how you feel afterward.

Practicing non-judgement can be difficult at times, especially non-judgement of the self. During a group yoga practice it can be hard sometimes not to look around and feel as if your practice isn’t as good or as stable or as graceful as the next student’s practice. Self-judgement can stop us from reaching our fullest potential in a yoga class and more importantly in life. Fear could be a a result of harsh self-judgement. It may even prevent one from starting a yoga practice as one may have pre-judged their ability to do yoga. Once one has learned to judge the self in a negative manner one can only outwardly project that in certain situations in life. The result could be judgement of groups of people, a person, or anything that is unfamiliar or not easily understood.

I have found non-judgement comes with practice. Not just a yoga practice but practicing giving oneself a break when you feel challenged or overwhelmed by tasks, or by being patient with one’s own physical or mental ability to understand or complete something. Also, learning about new places, cultures, taking up a new hobby or sport can help to broaden your mind and create a new boundary in one’s comfort zone. One may even meet new people that you would have never met before. What are you waiting for? Try it

A yoga practice can melt away these types of judgemental reactions traps we have all fallen into at one time or another. It is a process like anything but making the decision to be non-judgemental is an action one can take to start the process. Turn the key and watch the door open to your life’s potential.

I have had this quote on my fridge for over a year now. I thought today it was fitting as I encountered a curious and aware individual at the fish stand on the Wallington High Street. I had just bought all the ingredients for a yummy scallop fetucinni dish but Sainsbury didn’t carry fresh or frozen scallops. I had been meaning to go to the fish market a block or two down the street since I’ve moved here and well here was my chance. I purchased the few items I needed and started down the high street towards the fish shop. Just 100 meters outside of Sainsbury there was a guy selling fish from a white van.  He sets up every Wednesday and Friday in the same place from 8AM-1PM. This is the earliest I’ve been to the market, hence the first time I ran into him. I checked out his spread of fish and didn’t see any scallops. Dissapointed but still curious enough to ask.  Ask and you shall receive… sure enough he did. He had 11 scallops left. Just one less than I was planning to buy. The women ahead of me was very intently listening to my accent. She asked “Where are you from?” curiously. I said “America.” She said. “Do you like it here?” I said, “I do like it for what it is. I like the weather better in LA but they don’t have fresh fish carts like this!” She and the fish guy laughed. I found her curiosity inviting. Her genuine interest as to where I was from and if I liked it here was kind and sweet. I feel she is a great example of how curiosity can to lead to the spread of good natured awareness. Or awareness can lead to curiosity. I don’t know which one comes first but they are both good for the soul.

1. Apple cider vinegar is a powerful purifying and detoxifying agent. Soaking for 20 minutes in a warm bath infused with two cups of apple cider vinegar. It pulls toxins from the body and can clear blocked energy.

2. Pour 2 cups of Epsom salts into your bath for a sea soak away from the sea. The salt helps to soften and rejuvenate the skin. You can add three drops of lavender oil essence as well. This is an anti-inflammatory herb, which will assist the warm water in soothing achy muscles. Great for headache pain as well!

1. Sit on your knees with your feet together and buttocks resting on your heels. Separate your knees about the width of your hips. Place your hands on your thighs, palms down. (This is the vajra-asana or Thunderbolt Pose).

2. Inhale deeply, then exhale as you bring your chest between your knees while swinging your arms forward.

3. Rest your forehead on the floor, if possible (if not place a block or a bok under your forehead to bring the floor closer to your forehead.), and then bring your arms around to your sides until the hands on resting on either side of your feet, palms up. If it is difficult to rest your buttocks on your heels place a pillow or a rolled blanket under the backs of your thighs to release the pressure you may feel in your knees and hamstrings.

4. Breath gently through your nostrils as you hold the posture. Hold for about one to two minutes. Then return to an upright kneeling position with your back straight and your hands on your thighs.

5. Repeat the posture at least one more time.

Comments:
Bala-asana is one of the more relaxing Yoga postures and can easily be done by beginners. As part of your Yoga routine it is best used as a counter-pose to any posture that stretch the spine backward (such as the naga-asana, the dhanura-asana, the chakra-asana, the ushtra-asana, etc.)

Bala-asana gently stretches and relaxes the shoulders, neck, back muscles and thighs and can be done right be fore going to bed as a way to calm the mind and body before a full night of sleep.

Durations/Repetitions:
Bala-asana can be held for as long as is comfortable. Repeat at least twice if it is held for less than a minute.