Soup Season is Here

Whipping up a pot of soup is an easy way to get a healthy and satisfying meal on the table during the week. As an added bonus, there is leftovers to provide you with a healthy lunch the next day. I wanted to share the recipe I whipped up last night:

Fast Chicken Chili with Butternut Squash
 you can find the recipe here

I served it with gluten free carrot/cranberry muffins and a simple salad.

Happy fall!

Fall Fitness Classes

We have been blessed with wonderful weather this summer and have had some great outdoor yoga classes! As August winds down the days are getting shorter and the weather less reliable, but it doesn’t mean we have to stop practicing yoga and getting fit together. I will continue to provide affordable and fun classes to Maple Leaf this fall at Fairview Christian School (located just a few blocks south of the park on Roosevelt Way). Also, see below for a FUN new class I am adding to the mix!

Location starting in September: 844 NE 78th St, Seattle, Wa 98115

We will meet in the school auditorium. The easiest entrance is located on 79th street. Parking is available in the school lot or on the street. Bring a yoga mat (a few extra will be available for loan), some water and get ready to have fun while getting fit.

Yoga Flow

Tuesdays 7:30 – 8:30 PM

A perfect end to your hectic day! This class is a synthesis of movement, breath, and energy. A Vinyasa flow class, slowed down so that we can relax and practice proper technique

POP Pilates

Thursdays 4:30-5:30 PM

A fusion of the core strengthening and body sculpting benefits of classical Pilates with a modern twist! This fun mat work out is choreographed to your favorite top 40 hits, flows from one exercise to the next and leaves no muscle untouched!

Classes start September 1st! (note: no classes 9/15 or 9/17 due to vacation)

Drop in for $10 or save with a punch card. $45 for a 5 class punch or $80 for a 10 class punch.

Beat the heat! Easy, healthy, no cook meals

A couple of summers ago, I did a series of blog posts for the Swedish Multiple Sclerosis center on no-cook meals. This topic is more relevant than ever given the scorching weather we are having in Seattle this summer. You may not want to turn on the stove, but don't let that derail your healthy diet.  Here are four recipes you can rely on to keep you cool as the temperatures sore.

Easy, healthy, no-cook meals:

Zucchini and white bean salad with whole grains

Gazpacho

Tuna and fennel sandwiches

Southwest chop salad

Gazpacho

Gazpacho

Yoga in Maple Leaf Park

We have been having amazing weather here is Seattle. It's been wonderful to take our yoga practice outdoors.

Not only have we been enjoying the stress relieving qualities of nature but we have been getting a much needed dose of vitamin D!

Yoga in Maple Leaf Park will continue it's current Tuesday night & Saturday morning schedule through July. Tuesday night classes will extend through August with some time adjustments to accommodate for the earlier sunset.

Tuesday July 7, 14, 21 & 28 - 7:30-8:30 PM, Slow Flow Yoga

Saturday July 11, 18 & 25 - 9-10 AM Yoga Sculpt (please note no class on 7/4)

Tuesday August 4, 11, 18 & 25 - 7-8 PM Slow Flow Yoga

Please note class in August is a half hour earlier. This is to accommodate the 8:04 PM sunset on 8/25.

All classes open to the public. $10 to drop in. There are 11 classes left, if you plan to attend frequently a punch card may be a good option for you - 10 class punch $80, 5 class punch $45, and a new 3 class punch for $27. All prices 20% off when you show your Husky card.

Healthy Summer Travel Tips

Enjoy road trips and long weekends this summer without sacrificing your health

1.       Plan ahead and pack healthy snacks

a.       Hunger happens, ignore it and you could wind up eating like a maniac at your next meal, leading you to feel like a stuffed sausage. But buying snacks on the go could leave you stuck with items high in sugar, salt, and trans fat. Drive thrus now often offer small yogurt parfaits or salad shaker, some gas stations offer fresh fruit, roasted nuts or hummus and whole grain crackers. But save yourself some money and pack nuts, dried fruit, whole grain crackers, or fruit and nut bars to eat when you are in a pinch.

2.       Get some exercise every day

a.       Recruit your friends and family to take a hike with your or just walk the neighborhood and get a lay of the land in the city you are visiting. Check out local parks or community centers. Try a new yoga studio.

3.       Indulge and enjoy local specialties in moderation

a.       Part of the fun or vacation is trying local cuisine or relaxing with a cocktail. At restaurants split more indulgent items with the group and make sure to order salads and sides of veggies to balance out your meals.

Yoga in Maple Leaf Park

Tula Health is proud to bring you yoga in Maple Leaf Park this summer!

YOGA IN THE PARK

MAPLE LEAF RESEVIOR PARK

FREE Class June 9th!!!

Take your practice outside! Practicing in the park gives you the chance to be present in nature.

Tuesday evenings 7:30-8:30 PM: Slow Flow Sunset Yoga

A perfect end to your hectic summer days! This class is a synthesis of movement, breath, and energy. A Vinyasa flow class, slowed down so that we can relax and practice proper technique.

Saturday Mornings 9 -10 AM: Yoga Sculpt

A Vinyasa flow class with added sculpting moves using one’s own body weight for increased muscle endurance. This is a powered up session deigned to tone and sculpt every major muscle group. Adjustments can be made to accommodate all levels.

Schedule:

Tuesdays, 7:30-8:30 PM, June 9th – July 28th

Saturdays, 9-10 AM June 13th–July 25th (no class July 4th)

FREE Kick Off Class June 9th!!!!!

Pricing:

$10 drop in

10 class punch: $80

5 class punch: $45

yoga-in-mapleleaf-park


Intuitive Eating: Honor Your Hunger

In the last intuitive eating blog we discussed principle one, rejecting the diet mentality. The next principle we will discuss as part of the intuitive eating process is honoring your hunger. This means keeping your body feed with adequate energy and nutrients, including enough carbohydrate, the ultimate fuel. Excessive hunger can lead to a primal drive to overeat. Honoring your hunger is a building block to re-establishing trust with yourself and food.

Many clients tell me they never feel hunger or don’t know what gentle hunger feels like. Years of dieting may have caused them to deny hunger and tune it out or numb it with calorie free beverages or other tricks to temporarily fill the stomach. Others ignore their hunger due to chaos in their job or daily life. The good news is you can began to tune into your body and begin to feel hunger cues again. Here is a list of sensations or symptoms (from Intuitive Eating) that you can begin to tune into your body’s cues.

  • Mild gurgling or gnawing in the stomach
  • Growling noises
  • Light-headedness
  • Difficulty concentrating
  • Uncomfortable stomach pain
  • Irritability
  • Feeling faint
  • Headache

Any combination of these may indicate hunger ranging from gentle to ravenous. Every time you eat, start the habit of asking yourself: “Am I hungry? What’s my hunger level?” If you are having trouble identifying if you are hungry, try asking “When was the last time I ever felt hungry? How did my stomach feel? How did my mouth feel?”

As a very general guideline, to avoid ravenous hunger, avoid going longer than five hours without eating. In the beginning of this process a hyper focused approach of checking in with your body and hunger at every meal/snack and between meals will help you get in touch with the nuances of hunger. The hunger discovery scale may be a helpful tool as you begin this process

Keep in mind, if you eat for reasons other than hunger you have not failed or broken “rule.” Sometimes we simply want to taste or experience new foods or we need to eat for practical reasons to avoid becoming hungry at inconvenient times, that’s OK!

Read more on intuitive eating or to start the process of honoring your hunger work with a dietitian certified as an intuitive eating counselor.

No Bake Energy Bars

We are all on the go these days. It’s important to be prepared and have healthy snacks on hand to prevent getting overly hungry, which can lead to out-of-control eating at your next meal. It can be hard to figure out what to eat for a healthy snack. This no-bake energy bar recipe has protein and healthy fats from the peanut butter and complex carbohydrates from the oats to give you the fuel you need to tie you over to your next meal, power your workout or finish your errands without getting hangry!

No Bake Energy Bars

  • 1 cup rolled oats
  • ½ cup peanut butter (or any nut/seed butter of your choice)
  • 1/3 cup chopped (pitted) dates (or other dried fruit of your choice)
  • 1 tbsp honey
  • 1 tsp vanilla bean paste
  1. Mix all ingredients together in a bowl
  2. Spread into a pan and refrigerate for 2 hours before cutting into bars