Stillness: A Three-week Practice

Last month you were encouraged to get outside (without phone or camera) to walk, and skip, and jump through the leaves; to move your body and relish in the crispness and newness of Autumn. Now it is November, the month of "in-between"; it is the month that may one day feel like Summer and the next as if Winter has been here forever. It is a time of completing your harvest and gathering the fruit of the seeds that were sown in the Spring (new intentions, plans for growth), and it is time, once again, to prepare to move forward and inward with new tools and positive energy.

In preparation for moving inward for the Winter, November is a good time to sit in stillness and notice what is happening around you. In stillness, you have an opportunity to examine and acknowledge what you have gained through the year's work, while considering anything that feels incomplete or unfinished. Notice what comes up and how you feel; then move forward and inward to the deep work of the next part of your journey.

How to begin?
Try this three week experiment:

Week one: Each morning, sit outside in a leafy space or inside where you can see nature/leaves, and gaze gently for at least 5 minutes. Do this around the same time each day. Try to keep your body still, your eyes open, and be aware of what you notice and what you think about. Don't try to keep your mind/eyes from wandering, just notice where they go.

Week two: Repeat Week one, but in the evening. Remember: don't try to keep your mind/eyes from wandering, just notice.

Week three: Each day choose either morning or evening for the practice; see what happens, notice your feelings.

There are no incorrect responses to this practice : )
Happy November!
Namaste ♥

Autumn: Balance through change

Change equals learning and growth. Autumn is the season that moves us from Summer’s warmth to the darkness of Winter; it can be intense, and beautiful, and a bit overwhelming. And if you aren’t ready to put away your shorts and flip-flops and unpack the sweaters and warm socks, you are not alone. Many of us feel resentful that the cold months are approaching; you may experience resistance to the preparation for the holidays, and/or an overall sense of being off-balance. These are not uncommon responses to change and you can overcome them. Even if you love the cooler temperatures and fewer hours of sunlight, the seasonal transition can still be challenging to your system. So, the better you prepare, the more centered and grounded you will be.


How?
The yoga practice offers various tools that will help you maintain balance through this seasonal change. This post’s focus: Balance Poses.

Svarga dvijasana (Bird of Paradise)

Balance poses are great tools for working through transition because they are precarious and a bit wavering themselves. Balance poses not only help us develop strength and focus, they can also serve as transitional spaces as we move from standing to seated poses, from expansive opening postures to internally focused forward bends.  We need to adjust and shift while working to feel open and lengthened, while at the same time remembering to breathe, relax and “let go” of expectation. All great practices for dealing with and accepting change : )
Here are some suggestions; move the furniture and give them a try:

Vrksasana

1.       Vrksasana (tree pose), Grounding, stabilizing.
Begin in Tadasana (Mountain Pose – stand up straight and centered). Find a gazing point straight ahead for stability. Shift your weight to your left foot, finding your balance. Turn your right leg out, bend your right knee out to the side, and bring the sole of your right foot to the inseam of your left leg (this can be near the floor, or up higher on the leg, above or below the knee). Find a place where you feel steady, take a breath in, a gentle exhale, soften your jaw and face, and continue to breathe naturally. Bring your hands together in front of your heart or up overhead. Take 5 – 10 breaths, then gently lower your hands and foot and switch to the opposite side.

2.       Virabhadrasana III (warrior III), Strengthening, releasing
Begin in Tadasana. Find your gazing point on the floor in the distance in front of you, not straight down. Inhale to grow tall, exhale as you tilt forward and lift your left leg behind – do not bend at the waist. Keep hips level and soften shoulders so they do not “crunch” up around your ears and neck. The chest moves forward and you feel expansive; extend your whole body. Stay for 5 – 10 breaths then repeat on opposite side. Optional: begin with arms overhead and palms of hand together, continue as before.

Virabhadrasana III

The yoga practice offers plenty of options for exploring ways to balance ourselves in relation to the world and others around us. Try these two standing balance poses whenever you need some support through change; with consistent practice your perspective will become positive and you will enjoy a happier experience through the holiday and winter season. Namaste

Give the Gift of Well-being!

Looking for the perfect gift for your friends and family? How about an Eternal Health Yoga gift card? Gift cards can be used for everything at EHY, so your special someone can choose what best fits his/her needs – yoga classes and packages, workshops and events, Teacher Training, Retreats, and everything in the EHY retail shop such as yoga mats, yoga wear, books, CDs, incense and more!

Gift cards are available for any amount and can be purchased at Eternal Health Yoga or online here.
Please call the studio if you prefer to have a gift certificate sent through the mail: (502) 424-3164.

Open House Success / Thank you!

Our Open House on October 12 was a super-fun success! Thank you to our new friends for coming out; it was great to meet you and we look forward to seeing you again soon! Thank you to our loyal, committed students; we are so glad to know you and so happy that you are part of our EHY family! Thank you, awesome EHY teachers; your knowledge, skills, and friendly welcoming ways are very much appreciated! Congratulations to those who won fabulous prizes (FREE month of yoga, Jade mats, Indu products!). Our next Open House is coming up in January; watch the web site for details!

Now that you have found your yoga practice don’t let the upcoming blustery winter months keep you away! We are here for you as a community, and we are all here to support one another! Keep watching for our newsletter and e-mailings for important information on new things happening at the studio; specials and limited-time offerings will be in those mailings as well. Take care everyone and have a great day/week! Namaste : )

"Sausage" & Potato Bites Appetizer, by Amy Gillis Carlson

 

A fantastic appetizer for any season and (relatively) easy to make.  I discovered this recipe shortly before considering trying to cut meat out.  The appetizer was a hit, so I quickly worked towards making a vegetarian version.  I have served this vegetarian style at several parties without people even realizing that it wasn't meat.  Enjoy!

Ingredients
Approx. 32 bites

6 red potatoes, skin on
3 tbs. olive oil
1 tsp. oregano
2.5 Field Roast Sausages, Italian or Chorizo Style (1 package contains 4 sausages)
1 lime

Directions

Bring a pot of water to boil. Carefully drop potatoes into water and boil for15 minutes.  While potatoes are boiling unwrap 2 to 2.5 sausages and slice at about 1/4" thick. 

Remove potatoes from boiling water and set aside to cool (be careful not to boil the potatoes too long! You want them soft, but not mushy).  Pre-heat oven to 425.  Once cool enough to handle, slice the potatoes into circles at about 1/4" thick and then cut in half again to make half-moons. 

Place potatoes into a large mixing bowl with 2 tbs. olive oil, 1 tsp. oregano, salt & pepper to taste; mix to thoroughly coat potatoes with seasoning.  Spray a cookie sheet with oil and spread potato slices out across the pan.  Place in oven for 15 min. While potatoes are baking, heat 1 tbs. olive oil on medium-high heat in a pan and begin sauteing sausage slices until browned (3-5 min. per side).

Once potatoes are out of the oven & sausage is brown you can begin assembling the bites by placing 1 piece sausage atop 1 potato. Arrange on a platter with optional toothpick skewering.  Squeeze fresh lime juice across the top and serve!

1 Enchilada; 2 Ways!

By Amy Gillis Carlson
During my college days a group of my friends and I would gather each Sunday for what we called "family dinner."  We would rotate who would cook and gather together to eat, relax, and watch our weekly show.  One of my favorites in the rotation were my friend's chicken enchiladas verdes.  Cheesy, creamy, spicy, and oh-so-good.  When I first started cutting meat out I used quite a bit of meat replacers but have, over time, gotten to a point where I started substituting veggies for the meat substitutes.  So here it is, my version of the enchiladas made over, twice.

'Cause it just has to have the "chicken" Enchilada

Ingredients1 package frozen Gardein Chick'n Scallopini
1 container Tofutti Cream Cheese
1 small can chopped green chilis
1 can green salsa verde
1 package Daiya Cheese Shreds (optional)
1 package flour tortillas
Directions

Pre-Heat oven to 375.  In a pan, prepare Gardein Chick'n Scallopini according to package directions.  Once heated through  
 
remove the scallopini from the pan and chop into small chunks.  Return chopped scallopini to the pan. Add the entire container of Tofutti Cream Cheese and can of chopped green chilis.  On medium-low heat, melt the cream cheese and stir to combine with the chopped chick'n and chilis.  Spray a large glass baking dish and begin filling the tortillas chick'n and cream cheese mixture.  Roll the tortillas and place into the greased baking dish.  Once all tortillas are into the dish, pour the entire can of salsa verde across the top and the Daiya Cheese Shreds if using them.  Bake for 35 minutes or until cheese has melted and salsa is bubbling. 

Let's go all-the-way with it veggie style Enchilada

Ingredients2 tbs. olive oil
3 medium zucchini, or a mix of zucchini and yellow squash, diced
1 can black beans, drained & rinsed
1 container Tofutti Cream Cheese
1 small can chopped green chilis
1 can green salsa verde
1 package Daiya Cheese Shreds (optional)
1 package flour tortillas
Directions

Pre-Heat oven to 375.  Add olive oil to pan and over medium-high heat sautee the chopped zucchini or zucchini & yellow squash until soft and slightly browned (about 10 minutes).  Reduce heat to medium-low to add the entire container of Tofutti Cream Cheese, can of black beans, and can of chopped green chilis.  Melt the cream cheese and stir to combine with the zucchini, black beans, and chilis.  Spray a large glass baking dish and begin filling the tortillas with zucchini and cream cheese mixture.  Roll the tortillas and place into the greased baking dish.  Once all tortillas are into the dish, pour the entire can of salsa verde across the top and the Daiya Cheese Shreds if using them.  Bake for 35 minutes or until cheese has melted and salsa is bubbling. 

A Pasta Called Home

By Amy GIllis Carlson

My brother in law is a hilarious man; he can make me laugh until I think my sides will break. I still remember the first time I tasted it. Curled up on the couch with my sister in their tiny apartment as he served his signature dish, spicy sausage and Alfredo sauce with angel hair pasta. It was so bad for me I could imagine arteries clogging with each bite, but oh was it good!  Through the years he and my sister have made this time and time again.The thought of it takes me to warm summer nights during college break or cozy winter evenings waiting for arrival of family to start the holidays. I can think about it and smell the smells of their house and hear him in the kitchen telling us more jokes. 

The thought of cutting meat from my diet made me want to cry for the fact that I couldn't have this meal again, much less cutting out dairy too!  And so, one of my first endeavors for vegan
cooking was re-creating this dish (quite the undertaking since it was laden with animal products).  I discovered cashew cream one day and the rest is history.  Join me for this stroll down memory lane, a glimpse into my family, and a meal that stays a favorite.
Home (Eric's Pasta)

The Sauce - Ingredients2/3 cup raw cashews
1/2 cup boiling water
1 tsp. lemon juice
1 tbsp. nutritional yeast
1/4 tsp. paprika
1/2 tsp. Zatarain's Original Creole Seasoning
Cracked black pepper
2 garlic cloves, roughly chopped

DirectionsCombine all ingredients in a blender.  Let sit for 1 hour and then blend 3-5 minutes or until smooth.
The Rest - Ingredients
2 tbsp. olive oil
1 package Field Roast Italian Sausage, diced
8 oz. angel hair pasta (or spaghetti, or any pasta you have on hand)
1/2 cup water reserved from boiling pasta water
OPTIONAL: 1 head broccoli chopped into bite size florets ... the broccoli is great to mix in or serve on the side.  The broccoli was not part of the original recipe, but something I took creative liberties on.  If you aren't a fan of meat replacer just ditch the sausage (it doesn't really need it) and instead mix in the broccoli and maybe some mushrooms, too!

Directions Turn your pasta water on to boil.  Once water is boiling simply follow directions for preparation.  Before draining the pasta you will want to reserve 1/2 cup of the liquid and set aside. In a large pan add olive oil and heat on medium-high.  Add in sausage and cook until browning, stirring occasionally to brown the sausage evenly on all sides.  I tend to like the sausage dark brown, but you can heat to your desired crispy-ness.  While the sausage is browning you will want to start steaming your broccoli.  Once broccoli is steamed and sausage browned, you will combine the broccoli, sauce from blender, reserved 1/2 cup pasta water, and drained pasta into the pan with the sausage; stir to combine and serve.

*NOTE: This is a spicy dish.  If you aren't a fan of spicy foods simply eliminate the Zatarain's seasoning and replace with salt to taste.  It still makes for a great creamy pasta!

The Dumpling and the Chickpea by Amy Gillis Carlson

The month of March can be confusing for the palette. Our bodies and minds begin to crave spring and start thinking of those lighter summer foods to come, but the weather is often still cold leaving us wanting comfort food as well. So, for this month I bring you my version of chicken and dumplings, only it's minus the chicken, add the chickpea and bring in the veggies! This dish is still warming to the body without the heaviness of a stew or chili. 

The Dumpling and the Chickpea

When developing this recipe, I first addressed adding depth of flavor in the broth. I discovered that without browning chicken and having that flavor plus some of the fat from the meat, the broth lacked layering. Well, I have worked that out and present you with an oh-so-fantastic vegan version! Next, if you are worried about dumplings because they disintegrated on you in the past, don't be. This dumpling is easy to make and yummy to eat.

 

Suggestion: Double this recipe and freeze half. It defrosts beautifully for a quick meal down the road!

Ingredients for the Broth

2 tbsp. olive oil

2 tbsp. flour 

1 cup chopped carrots (~ 3 carrots)

1 cup chopped celery (~ 4 celery stalks)

1 cup chopped onion (~ 1/2 large onion)

1/2 tsp. basil

1/2 tsp. oregano

1/2 tsp. rosemary

1/2 cup white wine (doesn't have to be fancy wine ... can be simple cooking wine)

8 cups water

4 X vegetable bullion cube 

2 X bay leaf

1 can chickpeas, drained & rinsed

Salt & Pepper 

 

Preparing the Broth

Pour 2 tbsp. olive oil in a large pot.  Add chopped vegetables, 2 tbsp. flour, basil, oregano, & rosemary; stir to coat. Sautee veggies on medium-high heat until onion is translucent and flour begins to brown (look for browning on the bottom of the pot; approx. 10 minutes).  Pour in white wine and de-glaze the pan (rub up the brown bits off the bottom of the pot letting it mix into the white wine); let simmer for a minute.  Add in water, bullion cubes, & bay leaves. Season to taste with salt & pepper.  Bring to a boil.  While waiting on it to boil begin preparing the dumplings.

Ingredients for the Dumpling

2 cups flour, plus a bit more for surface

1/2 tsp. baking powder

1 pinch salt

2 tbsp. Earth Balance Butter

1 cup soy milk

 

Preparing the Dumpling

In a large bowl, mix together 2 cups flour, baking powder and salt. Add in the earth balance butter. Use your fingers to mix and break the butter into the flour until it becomes like cornmeal with a soft consistency. Slowly pour in the soy milk and stir using a fork until it forms a dough ball (you want all of the flour sticking together, but at the same time you don't want to the dough to be too wet/sticky).  If it is too dry and not sticking together then just add a (small) bit more milk.  If it gets too sticky/wet then just add a bit more flour.

 

Spread out the dough with a rolling pin on a heavily floured surface until dough is about 1/4 inch thick. Cut the dough into roughly shaped squares & rectangles (I use a pizza cutter but a sharp knife works too).  Start picking up your dumplings and drop them into the pot of boiling water.  Occasionally stir the dumplings in a swirling motion.  If your dumplings are not pulling up easily from the surface then just sprinkle a bit more flour (the extra flour helps the dumplings peel up easier and thickens the broth a bit).  Once all the dumplings are in the pot, let simmer for 20 minutes and then serve!

Party-Perfect Pizza Dip (psst ... it's vegan!)

Hello Eternal Health Yogis!
By Amy Carlson Gillis, RYT

Welcome to 2013 and the start of this food series of blog entries.  Each month I will bring you favorite recipes of mine that were once completely un-vegan.  When I first considered transitioning to a plant based diet I felt that I needed to ditch all of my previous ways of eating, buy all new cookbooks and dive into a new world of food.  So I did just that, and failed miserably.  I found I didn't know how to cook completely plant based meals.  My food lacked flavor, I was always hungry, and I craved my old ways of eating.  Hanging my head I went back to cooking and eating as I always had.  It then occurred to me that maybe I didn't have to make such drastic changes starting off.  Maybe I could begin by simply substituting items in my current cooking repertoire until I had a vegetarian dish. 

And so it began.  I still pour over my Bon Appetit magazines.  I still watch the Food Channel and I still pin some of those meat laden recipes.  One by one, I re-work these recipes substituting and changing the dish until it is my veggie friendly version. For the next several months I will bring you a recipe that I have re-worked.  Enjoy!

Party-Perfect Pizza Dip

This pizza dip was an easy favorite from days past of meat eating.  Crazy easy to make and crazy good to stuff my face with!  This was also one of my first recipes to convert to vegan and shockingly one of the recipes most laden with animal products.  Since converting this to a vegan recipe I have taken it to many parties without announcing the lack of meat or dairy.  People shovel it in and talk about how good it is.  When it is gone and someone asks for the recipe is finally when I let them all know, "Ohhh yeah, that was vegan." :)

Ingredients

1 cup Vegannaise
1 cup Mozzarella Daiya Cheese Shreds
1 8 oz. container Tofutti Cream Cheese
1 small can black olives
1/2 package of Yve's Veggie Pepperoni Slices*, slices quartered
1 tomato, diced
1 loaf bakery bread, cut into cubes (double check that your bread ingredients are all vegan!)

Directions

Pre-heat oven to 350 degrees. Combine all ingredients, excluding bread cubes, in an oven safe bowl and mix well.  Place in the oven and cook for 30 min.  While the dip is in the oven cut the bread into cubes.  Once heated through, I transfer the dip into another bowl that isn't so hot. Place on a platter and surround with bread cubes for dipping.

*NOTE: The Yve's Veggie Pepperoni Slices I use to find at Whole Foods.  Lately, I have only seen them at Kroger.  To speed up the prep process, I slice the row of pepperonis into quarters still stuck together and then peel the slices apart (versus cutting each pepperoni slice individually).  Also, the slices are not gluten free.  To make this a gluten free dish, ditch the pepperoni and sub in something else!  You could add mushrooms, onions, bell pepper, etc.  Diced them, sautee them a bit and throw them in the dip!