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Green Smoothie

Sheffield Yoga Smoothie

 

 

Need a smoothie for POST YOGA?

This is the one! It is so fast to make and full full full to the brim with electrolytes!

 

 

 

  • 1 banana
  • cup of broccoli heads
  • cup of spinach
  • 1 x celery stalk
  • 1/2 lime
  • big spoon of almond butter
  • plant milk (i am loving brown rice milk atm!!)
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FUDGY CHOCOLATE GOO

Ingredients

  • 1 1/2 ripe avocados
  • 1 large ripe banana
  • 1/2 cup cacao powder
  • 1/2 cup salted creamy or crunchy peanut butter + more for topping
  • ~1/2 cup sweetener of choice … i used maple syrup
  • ~1/4 cup almond milk
  • Coconut Milk for whipped cream for topping – keep it in the fridge!

Let’s make it!

The Fudgy GU

  • Blend all the ingredients (apart from the coconut milk) together in a food processor.
  • Check it it well blended and smooth.
  • Divide into your favourite jars or glasses, cover and pop in the fridge to set and cool.

Whipped Coco Cream

  • Cool a bowl in the fridge
  • Scoop the cold hard set coco from the top of the tin and add to bowl
  • Add sweeter of your choice …. again I used maple syrup
  • Whisk for 30 secs
  • Add to the top of the GU jars and drizzle with some peanut butter….

SERIOUS! PUDDING RIGHT HERE!!!

Lots of Love

Amy x x x

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Chocolate Krispie Cakes

Chocolate Krispie Cakes

Ingredients

Base layer of the Cakes:

  • 1/2 cup all natural peanut butter (chunky or smooth)
  • 1/2 cup maple syrup
  • 2 tsp pure vanilla extract
  • 1/4 cup unsweetened almond milk
  • 1/2 cup sifted cocoa powder
  • 1/4-1/2 tsp sea salt, to taste
  • 3 cups crisp rice cereal
  • 1/4 cup chopped unsalted nuts I used walnuts  (optional, but adds a nice texture)
  • 1/2 cup non-dairy chocolate chips

 

Dark Chocolate Coconut Peanut Butter top layer

  • 1 cup all-natural peanut butter
  • 1/2 cup dark chocolate chips
  • 1 tsp coconut oil
  • Sea Salt
  • 1/3 cup unsweetened coconut + coconut for sprinkling (optional)

Directions

1. Line a square dish with 2 pieces of baking paper going each way.

2. In a medium sized saucepan, stir together the peanut butter, maple syrup, vanilla, and almond milk together over low-medium heat. Once combined, slowly add in the sifted cocoa power and the sea salt. Stir over low heat being careful not to burn.

3. Mix in the 3 cups of rice crispies and remove from heat. Now add I the 1/2 cup of chocolate chips and nuts. stir well. Spread this mixture into the square pan lined with baking paper. Press down firmly and evenly. Place in the freezer for at least 10 minutes to firm up.

4. Meanwhile, make the Dark Chocolate Coconut Peanut Butter by melting the 1/2 cup chocolate chips and coconut oil in a small bowl in the microwave for 30-60 seconds. Be careful not to burn. Now stir in the 1 cup peanut butter, 1/3 cup coconut (optional), and kosher salt to taste. Mix until completely combined.

5. Remove the pan from the freezer when firm to touch and spread on the dark choice peanut butter Sprinkle with coconut if desired.

6. Place in the freezer for 45-50 minutes until firm (yes it takes longer to firm up than you think!). Cut into squares and enjoy! Store in the freezer or fridge.

(This recipe was taken from oh she glows website.)

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MO FO Beets Smoothie

MO FO Beets Smoothie

Seriously this is addictive – it just tastes so DELISH!! and HEALTHY… I am going to save it for those mornings when I can’t think what else to have for breakfast and need a seriously big cheer to Mo Fo my day up! x x x

—————————————————————————-

How to MO FO it up?

You will need both a juicer and a blender.

Juice

1/2 Pineapple

2 Carrots

1 Beetroot

1/2 lemon

1 Apple

1 Celery stalk

 

Blend

The Juice

Ice

1/2 Avocado

1/2 Banana

Add hemp protein powder (optional)

 

MO FO Beets can now be poured into your favourite smoothie glass!

YUMMINESS!

Love and peace

Amy x x x

 

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Snickers Bars

Feel Fab made these crazy beautilicious chocolate bars for our Autumn Energy Yoga Day.

They were a MASSIVE hit with the yogis.

Everyone wanted the recipe so here it is :)

Ingredients:

Crust:

3/4 cup ground almond
2 tablespoons cocoa powder
2 tablespoons maple syrup
1 tablespoon melted coconut oil
Pinch of sea salt

Almond Butter Filling:

1/2 cup almond butter
3 tablespoons maple syrup
1 tablespoon melted coconut oil
Pinch of sea salt

Chocolate Topping:

1/4 cup cocoa powder
1/4 cup melted coconut oil
3 tablespoons maple syrup

Directions:

Crust:

Line a standard loaf pan with parchment paper and set it aside. In a medium bowl, stir together all of the chocolate crust ingredients until a moist dough is formed. Press the dough evenly into the bottom of the lined loaf pan, and place it in the freezer to set.

Almond Butter Filling:

To prepare the filling, you can use the same bowl to stir together the peanut butter, maple syrup, coconut oil and salt.  Remove the crust from the freezer and pour the peanut butter filling over the top, using a spatula to spread it out evenly. Return the pan to the freezer to set.

Chocolate Topping:

Rinse the mixing bowl, and use it again, if you like, to make the final layer. Combine the cocoa powder, melted coconut oil, and maple syrup, whisking well to break up any clumps. Once the mixture has become a smooth chocolate sauce, pour it over the peanut butter layer, and return the pan to the freezer to set until firm, about an hour or two.

Once the bars are firm, grab the edges of parchment paper to easily lift the solid bar from the pan, and use a sharp knife to slice the bars up. Store them in an air-tight container in the fridge for up to two weeks, or in the freezer for up to a month.

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I am mucho.

I am mucho.

This is going to keep you cosy all season long!!  There seems to be quite a few bits to assemble for the end result but after you have done it once it will be imprinted on your gorgeous yoga brain 4EVER!!

I AM MUCHO RECIPE 

  • 2 handfuls of shredded kale
  • 100g cooked quinoa
  • 1/2 cup I am generous guacamole
  • 1/2 cup I am fiery salsa
  • 2 tablespoons of I am focused brazil nut parmesan cheese

Put the kale in the bowl and then arrange the other ingredients on top.

How to make the GUACAMOLE… SALSA & PARMESAN

I am generous guacamole

  • 3 avacardos mashed
  • 2 tablespoons finely chopped corriander
  • 1/2 teaspoon of jalapeños
  • 1/2 teaspoon salt
  • 1 1/2 teaspoon lime or lemon juice

Fold all the ingredients into the mashed avocados.

I am fiery salsa

  • 2 large tomatoes
  • 3 tablespoons of lime or lemon
  • 1/2 teaspoon of garlic
  • 1/2 cup of chopped red onion
  • 1 jalapeno pepper
  • 1/2 bunch of coriander chopped
  • Salt
  • 1 teaspoon of agave nectar

Chop all the ingredients by hand into small diced pieces. Season to taste.

I am focused

  • 1 cup Brazil nuts
  • 1 teaspoon chopped garlic
  • 1/2 teaspoon salt

pop in your food processor/blender and whizz until fluffy

 

This recipe is from the recipe book Cafe Gratitude.

Massive smoochy kisses & thanks to the creators of Cafe Gratitude!

L O V E   &    P E A C E

xxxxxxxxxxxxxxxxxxxxx

 

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Salt Bath.

Dear lovely yogi’s

I wanted to share the hot yoga lowdown in regards to sweat, electrolytes and how to get

the most out of a practise session. This is a brief overview and there is more detailed info

out there, also if anyone ever has any questions big or small during a class, we are always

here to answer any wonderings and ponderings when it comes to the understanding of the

intricate workings of your hot yoga praccy.

 

Some sessions are hotter than others. You know those ones where you sweat so much

that you seem to wring out your elbows in Garudasana! Well there are a couple of really

important do’s and don’ts to bare in mind when it comes to dealing with this slippy, drippy

residue.

hot-yoga-poses-2

DON’T wipe away your sweat. Leave it. You are sweating for a reason.

Think beach holidays. When you are in hot, high temperatures and you’re so hot that you

need to jump into the sea to cool off…When you get out of the sea, despite the high

temperatures in the air you can still feel a chill and might reach for a towel to wrap around

yourself.

 

This is because the water from the sea/pool on top of the skin interacts with the air and

cools, thus cooling the skin.

 

The cooler skin then cools the blood directly underneath the skin which in turn is pumped

back round the body and eventually to the heart. This cooling process is set into motion by

the water on the the skin and has a cooling effect on the whole body.

The same theory applies to sweat. And so as you can imagine, if the sweat can sit on top

of the skin, then it can interact with the air, thus cooling the skin, circulatory system and as

a result calming the heart rate.

010312_SWEAT

In hot yoga the heat and the challenging asanas raise the heart rate (hence the great

workout). As a result of the increase in heart rate, the body produces sweat in order for

the sweat to interact with the air and cool the blood (the body’s natural cooling process).

Hopefully this is making sense… if you wipe away your sweat you are taking away your

body’s ability to cool. Therefore impeding the process of calming your heart.

Food for thought :)

So;

  • DO notice when you wipe away your sweat.
  • DO notice when you leave your sweat alone, suddenly you don’t sweat so much…?

Next up…

  • DO pay attention to your electrolytes…

Understanding that when we sweat, we don’t just lose fluid. We lose vital minerals called

electrolytes. You may have noticed that some days it really doesn’t seem to matter how

much fluid you consume after and before a hot yoga class, you can still feel tired,lethargic,

perhaps have a headache, maybe feel slow on the uptake or forget what you were saying,

thirsty for something, hungry for something?

DON’T worry – you are not going as crazy as a thirsty goldfish! Any of these could be signs

that you are lacking in some vital minerals. And what your body really needs is some

things more specific.

 

Researching into electrolytes can help. It really isn’t just about eating a banana and

drinking a vita coco carton post praccy. Of course this can help, certainly with potassium

intake, but it’s highly likely that it could not be enough of what you need.

Mineral deficiencies and consumptions are complex. Levels and required intake isn’t

necessarily dependent on your physical activities (deficiencies can be caused by many

things, we are all so very different!).

Also practising hot yoga once a week say, would not necessarily call for a mammoth

electrolyte restoration. Mindfulness and personal assesment is required. And like most

practises, listening in to the signs and signals from your own body will tell you what you

need to know.

Personally I practise and teach in a hot yoga environment up to 10 times a week, and I try

to balance out using electrolyte tabs with natural juicing and mineral consumption from

foods – trying to tune in daily to what may be needed.

 

It does depend on your amount of weekly practise – one session a week combined with a

healthy plant heavy based diet should be fine. However practising more frequently or

combined with an active, athletic lifestyle could benefit from a raised awareness regarding

your bodies upkeep and balance of minerals, and therefore a consumption of all the

electrolytes and not just one.

 

Which Electrolytes do we need to balance from all this SWEATING?

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The most common known electrolytes are Sodium, Potassium, Chloride, Magnesium

and Calcium.

 

Many different foods give us each of these. Even balancing such combinations can enrich

or deplete an intake (see particularly info on magnesium).

 

Below I have given a basic list of each. This is a simple introduction and I must stress that

it isn’t just a case of sticking to these things. The variety and beautifully colorful multitude

of foods that can give us so much of what is good for us is endless.

Let this just be the beginning of your electrolyte awareness :)

Sodium:

  • modest amounts (& not overused) of (Himalayan Pink) Rock Salt (is the best)
  • nuts and seeds
  • fruits
  • grains
  • meats and dairy

*It is said healthy adults should consume no more than 2,300 mg of sodium per day.

Potassium:

  • spinach
  • greens (kale, sprouts, asparagus…etc)
  • fish
  • tomatoes!
  • apricots, bananas, strawberries, lime, melon, orange, lemon, grapefruit, dates…

Chloride:

  • lettuce!
  • celery!!
  • rye! !
  • Himalayan rock salt
  • Magnesium:
  • greens!
  • peas! !
  • whole unrefined grains: quinoa, bulgar wheat, buckwheat, spelt, rye, brown/red rice
  • Calcium
  • broccoli
  • fish

http://www.livestrong.com/article/113242-foods-containing-electrolytes/

618_348_10-essential-products-for-runners-nuun-electrolyte-drink-tabs

Electrolytes On the GO

There are also tablets and liquid forms of electrolyte supplements that are available on the

market that have all the essential electrolytes you may lose through your training.

This can be another option, especially if you are practising regularly or more than twice a

day (I would not recommend back to back classes but that is another topic for another

day! :))

 

 Extra Reading

Please see the web link below for further guidance on electrolyte additives.

Always use caution when using additives, check labels and of course contact your GP if you have any

concerns. What works for my body may not for yours.

 

http://www.amazon.co.uk/Nuun-Electrolyte-Enhanced-Drink-Tablets/dp/B00UZ5OMUY/

ref=sr_1_5?ie=UTF8&qid=1431447184&sr=8-5&keywords=electrolytes+nuun

http://eletewater.co.uk/

 

See you on the mat! :)

Love Rachel x

Rachel’s Yogi Breakfast Ideas!

Rachel’s breakfast fav’s …

These are some of the recipes Rachel has brought home from Goa.  Her trick to a good practice, balanced energy and a super digestive system is eating well after yoga or slurping on a juice before class.  Make sure you eat a couple of hours before and re-fuel post yoga.

Amaranth Porridge

Amy's Ashram

Made with coconut milk topped with strawberries is awesome – I sprinkle salt AND local honey (Indian/New Zealand honey amazing! ☀️) or MAnUKa for healing purposes!

Yogi Super Smoothie

Amy's Ashram

SUPER BLEND: Matcha green tea powder, fennel, spinach, banana, cucumber, blueberry  with coconut water

Yummy Pre Yoga Juice

Amy's Ashram

JUICE: Carrot, ginger & Granny Smith

NAMASTE! x x