Running. Cooking. Yoga. Life

I found another mouth-watering vegetarian Christmas recipe that I’m sure would be a hit at any Christmas dinner table.  Lasagna is definitely one of my favorite foods to indulge in every once in a while, and it goes great with some toasted garlic bread and a nice, big salad.  Here it is:

Ingredients

For the tomato sauce

• 1  onion, chopped
• 2 sticks celery, finely chopped
• 2 small carrots, finely chopped
• 1 large clove garlic, chopped
• 1 tbsp olive oil
• 1 tbsp tomato purée
• 2 x 400 g cans chopped plum tomatoes
• 1 pinches sugar, optional

For the filling

• 1 kg frozen spinach
• 300 g cream cheese
• 3 tbsp grated Parmesan
• 2 tbsp mint leaves, chopped
• 8-10  lasagne sheets

Method

1. For the tomato sauce: soften the onion, celery, carrot and garlic in the olive oil. It’s best to do this over a really low heat – try not to let them colour. Stir in the tomato purée and continue cooking for another 5 minutes before adding the tomatoes. Simmer uncovered for about 20 minutes.

2. Using a liquidiser or hand held blender, purée the tomato mixture – it should be pretty thick and well reduced. Add a pinch of sugar if the tomatoes taste acidic.

3. For the filling: while the sauce is cooking, put the frozen spinach in a saucepan and heat gently until it has defrosted. Drain off any excess liquid. Set aside to cool.

4. Heat the oven to 180C/gas 4.

5. Put the cream cheese in a mixing bowl and stir until smooth. Add the spinach, half the Parmesan and the chopped mint and mix well.

6. Spread a thin layer of tomato sauce in an ovenproof dish. Follow with a layer of the spinach mixture and top with half the lasagne sheets. Repeat the process, ending with a layer of tomato sauce.

7. Sprinkle the top with the remaining Parmesan and bake the lasagne for about 30 minutes, until bubbling and golden on top. Serve with salad and crusty bread.

Yummm!  Enjoy and Namaste,Lyla

Spices are a gift.  They are tasty and great for you, and can be used for so many different things.  They are little things that add a lot to the food we eat, and that also add to our well-being.  Here are some benefits of a few of my personal favorites.

Cayenne

Other than it’s amazing taste, cayenne eliminates gas from the stomach and intestines, soothes sore throat and helps relieve cold and flu symptoms.  It also aids in weight lose by increasing metabolism.  It helps clean arteries and keep blood pressure levels normal.  Cayenne also prevents cancer, and it’s great for your digestive and intestinal tract, and can help heal ulcers.  Cayenne is a truly amazing spice.

Cinnamon

Cinnamon tames nausea and stomach ulcers and functions as a mild anti-inflammatory.  It can lower LDL levels, and in some studies, cinnamon has shown an amazing ability to stop medication-resistant yeast infections.  Mixed with honey, cinnamon has been known to alleviate arthritis.  It is a natural food preservative, and smelling cinnamon can boost cognitive function and memory.  Cinnamon also relieves menstrual discomfort.  It is a great source of manganese, fiber, iron, and calcium.

Oregano

Oregano helps loosen mucus, treat respiratory illnesses, and help relieve indigestion.  It has antiviral and antifungal properties and can help kill organisms that contribute to skin infections.  It has antioxidant and antiparasitic qualities, and it helps strengthen the immune system.  It improves respiratory health and is rich in fiber, iron and manganese as well as calcium, vitamin C, and vitamin A. It also has omega-3 fatty acids.

Tumeric

Tumeric is a natural antiseptic and antibacterial agent and is thus useful in disinfecting cuts and burns.  It may prevent melanoma and cause existing melanoma cells to commit suicide, and it reduces the risk of childhood leukimia.  It is a natural liver detoxifier, is anti-inflammatory, and can aid in weight management.  Tumeric has also been used for a long time in Chinese medicine as a treatment for depression.  It is a treatment for rheumatoid arthritis and is a natural painkiller.

So go on, add in those extra spices!  They will do wonders for your health and will make your food much more enjoyable. Here I leave you with a recipe that uses two of the above mentioned spices, Fragrant Pilaf.  Enjoy!

Until next time, Namaste!

Lyla

I always wanted to know how to make bread.  One of those skills that seemed would be very, very nice to possess.  So here’s a simple bread recipe I found:

Ingredients

• 2 (.25 ounce) packages active dry yeast
• 2 1/2 cups warm water (110 degrees F/45 degrees C)
• 1/2 cup nonfat dry milk powder
• 1/2 cup vegetable oil
• 2 tablespoons white sugar
• 1 tablespoon salt
• 8 1/2 cups all-purpose flour
• 1 tablespoon butter, melted

Directions

1. In a large mixing bowl, dissolve yeast in 1/2 cup warm water. Add remaining water, dry milk, oil, sugar, salt, and 3 cups of flour; beat with an electric mixer on medium speed for 3 minutes, or until smooth. Stir in enough remaining flour to form a soft dough.
2. Turn dough onto a lightly floured surface. Knead until smooth and elastic, about 6 to 8 minutes. Place in a greased bowl, turning once to grease surface. Cover the bowl with a damp cloth. Let rise in a warm place until doubled in size, about 1 hour.
3. Punch the dough down, and divide in half. Shape into loaves. Place in two greased 9 X 5 x 3 inch loaf pans. Grease the tops of the loaves, and cover with a damp cloth. Let rise until doubled, about 1 hour.
4. Bake at 375 degrees F (190 degrees C) for 35 minutes, or until golden brown. Remove bread from pans to cool on wire racks. Brush with melted butter or margarine.

Yum! Enjoy and Namaste!

Lyla

(Source: allrecipes.com)

Namaste!

Today’s yoga pose is Kati Chakrasana.  This pose was taught to me in my very first yoga class, and it’s been one of my favorites since then.  It’s simple yet feels great and has many benefits.

Kati Chakrasana massages the abdominal organs.  It helps cure stiff back, and it tones the lower back, shoulders, and neck.  This pose strengthens the nervous system and endocrine glands.  It is also good for those suffering from diabetes, asthma, constipation and obesity. Also, performing this pose 10 times a day for 6 months helps you achieve a flat stomach.  This pose also strengthens the muscles near your spinal cord and backbone and makes them more flexible.  This asana is also good for improving posture.

Enjoy and Namaste!

Lyla

Namaste!

A try to fast at least a few times a year, and now is one of those times!  I am fasting for day, but in the near future I would like to try fasting for longer and reap the benefits of this cleansing technique.  So for all of you who may be curious about fasting or wanting to try it, here are some benefits of fasting.  Well, first I would just like to say something:

During a fast, a person needs to consume adequate calories for health in order to avoid becoming malnourished. If not done correctly, doctors warn that fasting may be dangerous to one’s health. Some people experience headaches or joint pain during the first few days. Other adverse effects of fasting may include fatigue, dizziness, and weakness. If you feel tired or weak during a fast, you should rest. A juice fast is considered to be a safer alternative because the body gets enough nutrients. Fruit and vegetable juices are also easy to digest.   Basically, you know your own body and you should be watching how you feel.

Fasting actually begins within the first 12 — 24 hours of not eating, when the body begins to chemically break down fat to use as energy.

The possible health benefits of fasting are thought to be many and include improved immune system function, increased energy, and an overall sense of well-being. The physiological benefits of fasting have been known to lower systolic blood pressure, body temperature, and cholesterol, in addition to lowering glucose levels in the blood. The body’s metabolic rate also slows during a fast, allowing it to conserve energy, thereby contributing to the healing process.

Addictions to drugs such as alcohol, cocaine, nicotine and caffeine are examples where fasting can dramatically reduce the often protracted withdrawal symptoms that prevent many people from becoming drug-free.  Most people are surprised at how easy it is to quit smoking or drinking with the help of fasting.
 
Fasting can often be especially important in situations where drugs or surgery have been recommended.  When uterine fibroid tumors contribute to pain and excess bleeding, a hysterectomy — removal of the uterus — is often recommended.  A proper fast will often dramatically reduce the size and effect of these tumors.
 
Back and neck pain are remarkably responsive to conservative care. It is interesting to note that often patients with chronic pain who have received extensive treatment, including drugs, surgery and manipulation, will experience dramatic improvement through the use of fasting.

Most cases of cardiovascular disease are also responsive to conservative care.  In 154 consecutive cases of high blood pressure [hypertension] that they have fasted, 151 (98%) have been able to achieve and maintain normal blood pressure without the use of medications.

Disturbances of the gastrointestinal system — including esophagitis, gastritis, colitis, constipation, bloating, usually respond well fasting.

Finally, the most scientifically proven advantage to fasting is the feeling of rejuvenation and extended life expectancy. Part of this phenomenon is caused by a number of the benefits mentioned above. A slower metabolic rate, more efficient protein production, an improved immune system, and the increased production of hormones contributes to this long-term benefit of fasting. In addition to the Human Growth Hormone that is released more frequently during a fast, an anti-aging hormone is also produced more efficiently.

In conclusion, it seems that there are many reasons to consider fasting as a benefit to one’s health. The body rids itself of the toxins that have built up in our fat stores throughout the years. The body heals itself and repairs all the damaged organs during a fast.  Also, personally, I have found that I feel great after a fast.  If you plan on fasting, make sure that you ease yourself back into eating - don’t start feasting right away.  It is suggested to ease yourself back with soups, fruit, etc.

Namaste and take care!

Lyla

Namaste All!

Wheel pose is a bit of a difficult pose, but it has many benefits, and it feels great if you do it right.  This pose stretches the lungs and chest, strengthens the arms, wrists, legs, abdomen, buttocks, and spine, and helps correct posture.  It stimulates the pituitary and thyroid glands, and it is therapeutic for asthma, infertility, osteoporosis, and back pain. This pose boosts your energy, opens hips, and helps the digestive system.  Though, if you have chronic backaches (particularly resulting from an injury), carpel tunnel syndrome, a heart condition, or high or low blood pressure, this pose should not be done.  It should also be avoided during diarrhea and headaches.

I’m getting a bit hungry after my yoga practice…so here a great vegetarian recipe for Caramel Cupcakes

Enjoy and Namaste!

Lyla

Running should be one of the most natural actions of the human body. But however simple it may seem to put one foot in front of the other, debate rages over the most efficient way to run. In fact, poor running technique could hamper your speed and dramatically increase your risk of injury.

The running community’s recent focus on biomechanics (how different forces act on the body, including gravity) means a confusing parade of running crazes - including barefoot running and the Chi or Pose techniques, which boost speed by exploiting gravity as well as your muscles.

But you needn’t be baffled by your body - sit down for 60 seconds and discover how simple activities can improve your running technique.

Standing tall

Good posture is key to efficient running. Carrying poor posture from your working day into your training regime will place extra strain on the leg muscles and can contribute to back pain and shin splints. Running tall makes it easier to run efficiently and control your breathing.

For a quick fix, focus on keeping your head upright. Imagine yourself as a puppet, with a piece of thread pulling upwards from the top of your head. Looking straight ahead rather than down at the ground will also improve your posture.

Foot striking perfection

Unlike the majority of amateur runners, many elite athletes land on their forefoot rather than their heel when running. In recent years this method of running has come to the fore - it’s even possible to buy running trainers designed to help you make the transition.

Advocates of Chi and Pose running stress that forefoot running is more efficient, produces fewer injuries and greater speed. However, if you’re a natural heel-striker and wish to transition to forefoot running you will need to do so gradually and consider consulting an expert to avoid any risk of injury.  

Although the benefits of forefoot striking are still being debated, all the experts can agree on the dangers of overstriding. If your foot lands in front of your knee then you are overstriding. This means that your foot lands far in front of your centre of gravity, producing a ‘braking effect’ and an increased risk of injury. For running efficiency and pain-free training, aim for your foot to land directly under your front knee.

Try to land lightly, and spend as little time in contact with the ground as possible - this will reduce the risk of injury and increase your speed. Increase the efficiency and energy return of your landings by trying the skipping exercises loved by boxers. Start with 20-second skipping intervals and land either with both or alternative feet, increasing the speed you turn the rope and length of interval as you progress.

Efficient Arms

Perfecting your leg movement is important, but don’t forget your arms. Efficient arm movement can improve your rhythm, aid balance and increase your speed.

Relax your shoulders - tension can hinder you from moving your arms correctly. Copy elite athletes by keeping your elbows bent at 90 degrees, and allow arm movement to flow forward from your shoulders rather than pushing with your forearms.

Although it might look odd, don’t be afraid to occasionally drop your arms down to your sides and shake them out to reduce tension. 

Breathing

If you’re a Pilates or yoga devotee, you’ll already be familiar with the diaphragmatic breathing technique which works best for running. Inhale through the nose while pushing your abdomen out, then exhale through your mouth.

Deep, rhythmic breathing is the most efficient way to absorb oxygen - and it helps your body to relax. Before leaving for a run, take a moment to focus on your breathing patterns. Regular practice will make efficient breathing come naturally, even in hard runs and races.

And After All That…

Only practice and time will help you develop the running style that suits you best. While this quick guide should point you in the right direction, if you’re frequently injured or want to transform the way you run, there’s no substitute for a gait or biomechanics analysis from a professional.

Although focusing on ‘correct’ running technique is a great way to break bad habits, exceptions exist to every rule and your top priority should be comfort. Paula Radcliffe’s famous nodding and Haile Gebrselassie’s crooked left arm (a habit left over from his childhood, when he ran to school every day carrying books) show that you don’t have to run ‘perfectly’ to perform exceptionally.

I got this article from Runner’s World and thought it was excellent.  Enjoy and Namaste!

Lyla

I know, I know, raw bittermelon?!?!  Am I crazy?  Well, I probably am a bit crazy, but this dish is amazing.  I used to not even like bittermelon, but it has grown on me, and for me this is the best way to have it.  It is surprisingly not very bitter, and it’s just so refreshing and cooling to eat.  Plus, there are many health benefits of eating bittermelon.  It is reported to help in the treatment of diabetes and psoriasis since it helps with blood sugar levels.  It’s packed with antioxidants, and it has shown anti-cancer activities.  It has been shown to help cases of leukemia and melanoma. Bitter melon is also effective against numerous viruses, including the Epstein-Barr, herpes and HIV viruses.

So here’s the recipe:

Ingredients:

• 2 cups seeded and sliced (julienned) bittermelon
• 5 shallots, sliced
• 4 plum tomatoes, sliced
• salt
• 1/4 cup lemon juice

Directions:

1. Sprinkle the bittermelon with salt and let stand in a strainer for at least half an hour.  Rinse off the salt.
2. In a mixing bowl, combine bittermelon with the remaining ingredients.  Let it stand for 10 minutes so the flavors develops, then serve.

Easy, yeah?  Enjoy and Namaste,

Lyla

Frog pose, or Mandukasana, is a great pose for stretching your hips and thighs. After running and before doing Taekwondo, this most is a must for me. Not to mention if you relax into this pose, it can feel amazing. Frog pose is good for opening the hip joints, which reduces strain on the knee. It also strengthens the lower back, and it’s good for digestion. It’s good for reducing excess fat in the body especially in the thigh, hip and abdominal region. It helps cure diabetes and constipation too, and it tones the muscles of the thighs and facilitates the flexibility of the legs.

Namaste!

Lyla

Namaste all!

Triangle has been one of my favorite poses since I first tried it years and years ago.  It’s good for correcting posture, it stimulates the abdominal organs, and improves digestion.  It relieves stress and stretches the hamstrings, ankle joints, hips, groin muscles, calves, shoulders, chest, and spine.  This pose strengthens your legs, knees, ankles, abdominals, and back.  It has been used therapeutically for anxiety, infertility, neck pain and sciatica, and it helps relieve menstrual discomfort and symptoms of menopause.

So Enjoy and Namaste!

Lyla