Golden Yogi Tea: Mark II

As we discussed in the last post about Golden Yogi Tea, the active ingredient in turmeric, curcumin, needs a little help to be fully bio-available. This powerhouse anti-inflammatory compound has a whole host of health benefits. In our busy, stress-filled daily lives, this tea is a good tonic to support our healthy living practices, including Yoga.

Well, I've made a simple tweak to the recipe and would like to share it with you. I was hesitant about this at first, since it is already so spicy with the ginger. But I made the jump, and it's great!

Here is how I made my Golden Yogi Tea Mark II:

1. Slice up 1-2 inches each of turmeric and ginger root, leaving the skin on.
2. Place the root in a quart saucepan filled with water.
3. Toss in a handful of whole black peppercorns.
4. Bring to a boil.
5. Simmer for 30-60 minutes.
6. Cover and set aside overnight.
7. Strain out the plant matter and store the concentrate in a glass quart jar.

When you are ready to drink your tea, dilute the concentrate to taste. I used about half concentrate and half water. You may drink it hot or cold. Sweeten with stevia or honey. 

Enjoy, and be sure to eat a food containing healthy fat, like avocado toast, eggs sautéed in coconut oil or whatever you fancy in the morning. Be well!

Energy Bites

Summer is here, and we are all rushing around from adventure to adventure. But what can we snack on that is tasty, healthy AND doesn't heat up the kitchen? Here's one of my favorites - coconut date balls.

The health benefits of coconut are by now well known. But did you know that dates are a superfood too? Dates are high in fiber and provide a sweet treat without resorting to refined sugar or artificial sweeteners.

I started by making recipes I found on the internet, and ended by making up my own. Now I share it with you! Make a big batch - they freeze well. Take these to a party and be the star of the show!


Coconut Date Balls
by Janara Nerone

Ingredients:

2c. dates, chopped
1/4c. Chia seeds
1/4 c. Flax seeds
½ c. Old fashioned rolled oats
2 c. Shredded unsweetened coconut
½ c. Almond flakes
Cocoa powder, generous shake or two (or cacao nibs)
1 c. Hot water

Method:

1. Soften the dates in hot water.
2. Process in a blender or food processor.
3. Mix in all other ingredients, reserving half the shredded coconut for coating.
4. Roll into balls.
5. Optional: roll to coat with finely processed coconut. (processing it makes it stick better)
6. Freeze to set.
7. Store refrigerated.

NOTE: You can substitute a pre-mixed Muesli (I like Bob’s Red Mill Old World Muesli) instead of the almonds/chia/flax as listed here. This would also be great with dried fruit added, like raisins, cranberries or figs. Serving size is 1-2 balls. They are surprisingly filling!

Golden Yogi Tea

Fresh turmeric root and turmeric powder.

The media is picking up on the many health benefits of curcumin, the active component of the common household spice, turmeric. Curcumin is a champion anti-inflammatory and unlike ibuprofen or other NSAIDS, it will not create digestive distress with long term usage.

The health benefits of turmeric are now being documented scientifically, but they have been known for millennia. I first learned about it when I was studying Ayurvedic medicine and Yoga therapy at the Metropolitan State University of Denver. While Ayurveda encompasses many modalities, healthy lifestyle and prevention are key to its philosophy. About halfway through our first year, I was surprised to be invited to a cooking class.

Fresh ginger root

Food as medicine? Count me in! We learned to make ghee and a variety of Indian dishes specifically formulated to different body constitutions and situations. Guess what ingredient was common to nearly every dish?

Turmeric. As it turns out, the ancients were right…turmeric is extremely beneficial and most easily absorbed by the body when heated and combined with a fat. Black pepper is another helpful addition. With this in mind, nearly all of Indian cuisine is naturally anti-inflammatory! Personally I love Indian food, so this is great news.

Recently, I decided to integrate more turmeric in my daily routine. I'm not always in the mood for Indian food, so I chose Golden Yogi Tea. This tea is recommended for daily intake by yoga practitioners by the Kundalini Yoga tradition. It combines the health benefits of curcumin with another powerhouse, ginger. Ginger is used for a whole host of digestive issues, to relieve pain and to reduce inflammation.

Golden Yogi Tea

Guess what? Inflammation is a major risk and causative factor for most disease! From cardiovascular issues to autoimmune conditions, it all starts with inflammation in the body. Inflammation comes in with injury, inactivity, poor diet, and unmanaged stress.

But back to Golden Yogi Tea - this is a great tool to combat inflammation as well as promoting healthy digestion. As it turns out, it's quite easily made. The medical study referenced above was performed using "powdered curcumin", but I don't know if they produced a powder from the extracted curcumin itself, or whether they used the commonly available powdered turmeric. Fresh is always best, so if you can find it, use fresh turmeric root.

Tip: Look for fresh turmeric and ginger root at your local international grocery store or Indian market. Triangle folks, Around the World Market has both fresh turmeric and ginger root for a reasonable price.  The ginger root (and most culinary spices) are much cheaper there than at your local supermarket!

Here is how I made my Golden Yogi Tea:

1. Slice up 1-2 inches each of turmeric and ginger root, leaving the skin on.
2. Place the root in a quart saucepan filled with water.
3. Bring to a boil.
4. Simmer for 30-60 minutes.
5. Cover and set aside overnight.
6. Strain out the root and store the concentrate in a glass quart jar.

When you are ready to drink your tea, dilute the concentrate to taste. I used about half concentrate and half water. You may drink it hot or cold. Sweeten with stevia or honey. 

Tip: If you use honey, be sure that you have purchased it from a reputable source. Some grocery stores stock honey from China, which can be contaminated with pesticides. Some honey on the market is also adulterated with corn syrup. The safest route is to buy it from a farmer's market or a beekeeper. 

Enjoy your Golden Yogi Tea in good health!

Breakfast Secrets

Complete breakfast - Savory Green Oats, topped with an egg!

Ever wondered what a Yoga teacher eats for breakfast? And how does one find time for a good breakfast? If you're anything like me, your week is a whirlwind. It's hard to fit everything in, from work to family to self-care…and then there's Yoga practice to squeeze in! I'm here to tell you that it can be done. Read on for my secrets to starting the day off on a healthy foot!

Secret #1: Cook in advance. I like to cook on Sundays for the week. I don't make every meal in advance, but making at least a breakfast dish keeps my week running far more smoothly.

Secret #2: Make it healthy. Choose something with whole grains, greens and protein. Skip the sugary pastries! This way, you'll have plenty of energy to power through the morning, plus you're ahead of the game with one serving of green vegetables in you before 9am!

Secret #3: Schedule breakfast in to your week. This sounds obvious, but I mean it. Sit down, take a look at your calendar and make what changes are necessary to be able to eat breakfast every day. I don't see a single client or teach any classes until I get a good night's sleep, do my morning practice and eat a good breakfast.

Back to the fun part…what does the Renegade Yogini eat for breakfast? When I don't cook in advance or in the summertime, I will often eat an egg with some avocado slices. This makes a dynamite sandwich if you eat bread! My favorite grab-and-go option is this recipe for Flourless Breakfast Muffins. It is easy to adapt to fit your taste and budget, and can be modified endlessly to avoid boredom. I also like this Kale, Mozzarella and Egg Bake. It's similar to a frittata, and you can certainly add greens to a frittata as well.

Savory Oatmeal with Greens

In the winter, I get really into savory oatmeal. Oh, did you not know that oatmeal can be eaten without sugar? IT IS SO GOOD! Seriously, try it. Oats are just another grain, so why not eat them with veggies and spices?

Important note: Don't buy the instant, pre-flavored oatmeal packets. The processing of the grain makes it a high glycemic index food, plus the packets are loaded with sugar, salt and artificial flavors. What that means is that your body will burn the instant oatmeal really quickly. This can bring on a sugar crash mid-morning, which can lead to increased caffeine intake. But that's a topic for another post!

Without further ado, I give you:

Jan's Savory Green Oats

Servings: 4-5

Ingredients:


• 2.5 cups water
• 1 cup steel-cut oats

• 1 onion
• 1 pound mushrooms
• 3 cloves garlic, chopped
•  A big pile of greens (collards or kale are my favorites), thoroughly washed, stems removed and chopped
• 1 tablespoon nutritional yeast
(liberal)
• Salt and pepper to taste
• 1 teaspoon coconut oil
• 1 cup Coconut milk – optional
• Splash of cooking wine
• Liberal shake of Bragg’s Sprinkle
• Liberal splash of Bragg’s Liquid Aminos

Directions:
Boil water and stir in oats, reducing heat to medium. Cook for about 40 minutes. Add more water if needed and stir regularly – they have a tendency to stick. Remove from heat.

Meanwhile, sautée onion in coconut oil, add garlic and then mushrooms. Add greens and stir. Add coconut milk, wine and nutritional yeast. Then season with salt and pepper, Bragg’s Sprinkle and Bragg’s Liquid Aminos. Add more than usual to offset the blandness of the oats.

Serve with an egg on top. Sriracha sauce or Korean go chee jang sauce is great with this if you like spicy food!

Buon appetito!

10 Ways to Make Good Hydration Part of Your Life

This is my water bottle, complete with carrying handle!

Good hydration is important after a massage session, but it's also a key foundation for good health. I'm sure everyone has heard this by now, but these are some great tips that can help you make it an integral part of your daily life. Making it easy, convenient and tasty is how you can ensure that you will follow through, cut out the unhealthy sugary drinks and stay hydrated!

1. EAT WATER BASED FOODS

Apart from including eight to ten glasses of water in your daily diet, try including some water based foods. Celery, cucumber, melons, and leafy greens are great sources of water to your body. Don't forget soup!


2. USE A STRAW

Using a straw will help you to drink more water. Always, use a sipper glass with straw or a bottle with a straw. Eventually, you will see that you are drinking more water when you use a straw.


3. SET A DAILY GOAL

Don’t jump into the routine of including ten glasses of water in your everyday diet. In fact, start with a daily goal. Set a number and follow it. If you already drink two to three glasses of water daily, start by increasing the number by one or two. Eventually, you will reach the magic number of eight to ten glasses.


4. WATER APP TO TRACK PROGRESS

Smartphones really have everything readily available for you. If you love apps, then download Waterlogged for iPhone or Water-your-body for Android. These specialty apps are designed to help you in maintaining your daily water intake. These apps do send you notifications at regular intervals.


5. EAT SPICY FOOD

Eating spicy food will make you to reach your water pitcher multiple times a day. Add crushed pepper or chili pepper to your plate and enjoy drinking more water throughout the day.

6. ALWAYS HAVE YOUR WATER BOTTLE

This may sound funny to many of you, but keeping a cute bottle helps an individual to drink more water. When you have a bottle with you, you will continue drinking water at regular intervals. Klean Kanteen makes some wonderful stainless steel water bottles that last well, are easy to clean and reduce your exposure to plastic. Plus they make an insulated version, for those of us who live in hot climates or prefer our water cold!


7. MAKE YOUR OWN CUTE WATER BOTTLE

If you're a fan of adding some personal flair, then opt for making your own cute bottle. Buy a BPA free sipper or bottle and paint your name on it. If not, just stick your name or initials. This will surely motivate you to include a few more glasses of water in your daily diet. Stickers are also a great option. Besides making it personal and attractive, you'll always know which water bottle is yours in a crowd.


8. MAKE WATER YUMMY

Add in some slices of lemon, orange and a few mint leaves to your water. These refreshing fruits will make your water taste even better. Tru-Lemon is also a good option - it's an all-natural brand of drink flavoring available in unsweetened lemon. Remember - avoiding sugar in our fluids is an incredibly easy way to drop weight and reduce inflammation in our bodies!


9. WAKE UP TO WATER

Begin your day with a glass of water. Hydrating your body in the morning is as important as eating your breakfast. Also, this habit will allow you to keep the flow of drinking water all through the day. BONUS: it helps your digestion!


10. DITCH THE CAFFEINE

If you are used to taking more than a cup of coffee or tea a day, then replace it with a glass of water. By ditching caffeine and including more water, you will improve your metabolism.