Tag Archives: kale

Healthy Holidays: Spinach and Kale Greek Yogurt Dip

As we shop during the holidays, its hard to pass up the various goodies along the shelves.  Chocolate this, peppermint that.  Since we do most our shopping at our local Trader Joe’s, it does help with some of the temptation, especially when we are searching for the best appetizer to bring to the many Holiday parties!

Recently, we came across this, Spinach & Kale Greek Yogurt Dip and of course we had to give it a try!  Needless to say, but we will, it was good. So we got to thinking, how could we could make our own homemade version, and keep it low in calories and fat, but high in flavor?


And here is our version of Spinach & Kale Greek Yogurt Dip…with a little help from our friends over at Homespun with Love.

1/2 a box of frozen, thawed and drained spinach
3-4  medium, fresh curly Kale leaves, washed, stem removed and chopped into thin julienne slices
1 1/2 cups non fat Greek yogurt
2 tablespoons mayonnaise 
2-3 gloves of garlic, minced
1 package Knorr vegetable mix
1/4 Italian red onion, chopped small
Salt & Pepper to taste

Place spinach and kale in a bowl and toss to combine. Add the rest of the ingredients and mix well. We found we did not need to add additional salt. Check for seasoning. Serve or chill in refrigerator covered until ready to serve.

Serve this with crackers, bread or vegetable sticks.

Optional add ins: water chestnuts, red bell pepper, green onions.

Happy Healthy Holidays!



San Francisco Airport: SFO is easy, healthy and green?!

Have you been to terminal 2 yet in the San Francisco International Airport?  I usually travel through United or Southwest Airlines, but this week I got the privilege of flying Virgin Airlines, which brought me to Terminal 2.

First thing that I saw, the entire T.S.A. staff was smiling.  I thought I was in the twilight zone.  Airport employees SMILING?  Seemed ironic.  But that wasn’t the only eye-opening thing that I saw.

After exiting through security, I looked up and squealed.  This is what I saw, in real life…


The bright blue lights and silence of the area quickly enticed my yoga blood.  I picked up my stuff and walked right in.  The small room is extremely blissful and completely empty.  After rushing to the airport in SF traffic, this little room quickly brought me to ease.  The temperature is perfect, the colors are warm and most importantly, it was EMPTY.  I did my routine, closed my eyes for a second and felt relaxed.  I chatted with an employee, and she let me know that it often stays pretty empty.  Needless to say, I believe that I now have a private yoga room every time I fly from Terminal 2.


After my flow, I needed to grab some grub before my flight.  I’m used to my normal routine; grab a water, some trail mix and hit the ground running to my gate.  To my surprise (the day was full of them), I walked into Napa Farms Market, about 100 yards from the yoga room.  The places was unreal.  All organic, local food with a full Fresh Rotisserie and Sandwich bar.  You can even buy fresh fruit and salads to go…who would have thought!


My snacks…Lydia’s Organic Kale Chips and Evolution Super Green Drink.


You have really cleaned yourself up, SFO.  I am impressed that you have transformed to target healthy travelers, and I thank you. 


Top 10 Signs You’re a Yogi

Whether you just did your first class, or been practicing yoga for years, sometimes becoming a “yogi” just happens naturally.  Believe me, if you have no idea what “Yogi” or “Yogini” means, you should stop reading now.  After a few years and introducing new friends into the Yoga World, we have come to know the signs…

  10.  You can’t live without Coconut water.  Sometimes you feel like you were just in the Mohave, but one sip after class and your laying on the beach of  Hawaii…lifesaving.

9.  You have no idea where you jeans are and can’t remember the last time   you wore them.Image

8.  Mid-day Downward Facing Dogs are becoming your normal routine…and your boss is somehow okay with it.

7.  When in traffic, you start your Ojai breathing.  Even though its okay in your car, people on the bus think you might have a sinus problem.  Lets keep it to the car.

6. Your yoga instructor knows more about you then your college friends.

5. You subconsciously stand in Tree Pose while on the phone or in line for the grocery store.

4.  You end all conversations with “Namaste”.

3.  You start making up clever names for social events…like Vino Vinyasa   and Zen of Zin.  You can have yoga and a social life, right?

2.  You lock your standing knee while shaving your legs in the shower.

1.  Kale is not just a four-letter word to you

 We LOVE being yogi’s and super PROUD of it!

But seriously…where are my jeans?

Grocery Shopping: A Peak Inside CA YogaSport’s Kitchen Cabinets

Grocery Shopping with California Yoga Sport

Getting a solid 8 hours of sleep. Pushing your fitness limits & hitting thresholds. Dynamic training schedules. Stretching. Resting. Listening to your body. These are all important factors when training as an performance athlete, however one major part of this balanced equation is nutrition. Unless you have the unique luxury of working solely as a sponsored performance athlete, you most likely run into the dilemma of maintaining a consistent & balanced diet amidst a chaotic work schedule. Whether instructing 4 back-to-back heated core power yoga classes in one day or sitting at a desk from 9-5, it can be a challenge to maintain that athletic mindset when it comes to diet & nutrition even in the workplace. Which leads us to the question.. What are the must-have grocery tips & items for athletes?

That question is not so easy after all. We each have very different tastes in foods & snacks that keep us powered through the day, but we definitely know what works for us! Therefore we decided to take a peak into our own kitchen cupboards to discover what items in our pantry are absolutely necessary for our performance & training. Check out below what we cook up & use daily to keep our bodies fueled!



CYS Tips to Grocery Shopping for Performance

CYS Shopping Cart

1. Stock & buy only what you need for up to 3 days at home. Loading up on fresh healthy fruits and vegetables isn’t just altruistic, it truly does make a difference to your cooking palate & encourages you to eat seasonally! Grab just a few of everything so you don’t waste food if it spoils. Be sure to avoid overly processed foods or any items with preservatives.

2. Keep it colorful. As pictured above in our shopping cart we have a range of colors. Keeping your dishes colorful will ensure that you are getting a mix of many vitamins & minerals which helps your meals stay nutritionally dense. Kale, avocado, bell peppers, and eggplant usually help knock out some of the Roy G. Biv rainbow we were going for.

3. Bring one reusable grocery bag. Keep it eco friendly & bring your own grocery bags. Another plus to this tactic is if you only bring one bag it will help limit your purchases to fewer items. This will encourage you to frequent your grocer more often & will empower you to avoid those bulk & unnecessary purchases of processed or overly packaged foods.

CYS Kitchen Cupboard

4. Purchase raw & unprocessed foods. Raw nuts, raw unblanched organic almond or peanut butter, Lara bars, and dried fruit are some of our must haves at the store. The whole ‘Rawvolution‘ has some pretty big takeaways as far as diet & nutrition are concerned for athletes & non-athletes alike. In a society full of quick & easy goods prepackaged to our liking the more processed a product has become the less nutrients it contains. Going back to our ancient ways of eating raw food allows our digestive system to naturally process & gain the most from those items such as nuts & vegetables.

5. Add Wheat Grass Drink Powder to the shopping list. This powder is vegan, gluten free, & raw. No excuses not to add this powder into your morning smoothies. Wheat Grass powder provides a natural balanced source of phytonutrients and carotenoids, 2x more dietary fiber than an 8 gram serving of oat bran, 2x more iron than a 30 gram serving of fresh spinach, and an excellent source of folic acid, beta carotene and vitamin C. So much good stuff wrapped up in a powder that can be virtually added to any juice, smoothie, or recipe you choose.

6. Pick up some Apple Cider Vinegar. If our fellow yoga extraordinaire, Kathryn Budig, swears by it and we do too than we had to add it to our list. If your sweet tooth craving is coming on post dinner grab a spoonful of this to help curb the urge for reaching for something sweet. After pounding this stuff it will help to stabilize your blood sugar levels & has also proven benefits to  help with allergies, flu, diabetes, heartburn & high cholesterol.

7. Maca Root. Don’t ask questions, just know that this Incan root will soon be replacing your morning cup of coffee & is the ultimate CYS secret superfood!

Happy Grocery Shopping!

We hope that you find these tips helpful! Feel free to send us your personal favorite grocery items that fuel your body! Always room to add more to this list above!

CYS Signature Smoothie

Start your day off right with this rejuvenating smoothie – filled with vitamins, essential minerals, & healthy antioxidants! Blend up one of California Yoga Sport‘s Signature smoothies this week!


1.5 cups ZICO coconut water

1 banana

5 frozen strawberries

1 cup frozen blueberries

5 leaves of Kale (destemmed)

1 tablespoon Chia Seeds

1 tablespoon Flaxseed oil

1 tablespoon Powdered greens


Add frozen fruit, banana, kale, chia seeds, flaxseed oil, powdered greens into blender & pour in ZICO coconut water to help blend. Then enjoy the fruits of your labor with this healthy green drink!

Interested in learning more about healthy eating?! Contact our Health Coach & certified Nutritionist, Diana Rodriguez at dcristinarodriguez@gmail.com for more information on her healthy eating plans & coaching services for any type of individual’s lifestyle!

Cooking with Kale: 3 Easy Recipes To Eat Green

Kale. Everyone says you should eat it, but honestly who grabs a batch of kale when they are doing their weekly grocery shopping trip?.. If it isn’t you, than it should be after this post!

Kale is one of the most nutrient dense leafy green vegetables out in the market today. It’s rich in fiber and potassium as well as has beneficial bonuses of calcium, vitamins C, K, & A, iron, manganese and more!

How does one start incorporating kale into their daily diet without letting it go to waste in the fridge? Try three of our favorite recipes here at California Yoga Sport & taste for yourself the surprisingly delicious flavors this leafy green vegetable has to offer!

Health Coach Diana’s Favorite:

Sautéed Kale

Add 1 tablespoon of extra virgin olive oil into a pan.

Add 4 or 5 handfuls of Kale (de-stemmed )

Saute in pan for a  few minutes until the kale turns bright green. That’s how you will know when it’s done. Add a pinch of sea salt and pepper to taste. *Bonus: For a healthy ‘cheesy’ option – top with several spoonfuls of nutritional yeast. It will taste like mac n’ cheese!

Oakley Ambassador, Francesca Lollini’s personal Favorite:

Homemade Kale Chips:

Take 8-10 leaves of kale (with or without the stems) & cut each leaf into about 4-5 pieces. Toss chopped leaves into a large bowl and add 1 tablespoon of extra virgin olive oil along with an optional pinch of sea salt (the recipe really is best without the salt!) . Mix leaves with oil until they are lightly coated.

Set oven to 425 degrees and place a layer of tin foil across a regular baking sheet. Lay kale pieces on the tin foil and let the leaves bake for approx 8-10 minutes. Keep an eye on them since some people might like their chips crunchier than others. Once you see the edges of the kale become crisp then remove chips from the oven. The kale will have a light & crunchy texture that easily replaces any craving for regular potato chips. After you try this healthy snack there will be no going back to any prepackaged goods!

And if you want to get really adventurous & go all out with your new leafy green BFF then try one of our favorite recipes from a food blog we LOVE to follow!

Our favorite kale recipe from Lunchbox.com:

Fully Loaded Kale Salad
vegan, served 2-3 entree portions

1 large bunch of kale (any variety) – remove thick stems/shred leaves by hand

Toppings (as shown – but you can add your faves):
2-3 Tbsp hemp seeds
2-3 Tbsp raw sunflower seeds
1/2 cup apple, sliced
1/2 avocado, diced/tossed in lemon juice
handful of cherry tomatoes, diced
1/2 cup juice-packed mandarin oranges
1 small sweet onion, thinly sliced
fine black pepper

2 1/2 Tbsp tahini
3 Tbsp seasoned rice vinegar
2 tsp apple cider vinegar
1-2 tsp healthy oil (I used macadamia nut oil – grape seed oil also nice)
1 tsp grade B maple syrup (optional – if you need extra sweetness to balance the bitterness of tahini)

To make:

1.Wash your kale, dry well. Pull tender leaves from thick lower stems. Shred leaves by hand. Add to large mixing bowl. Discard thick stems.
2. Briskly mix together the dressing ingredients. Do a taste test and adjust as desired for your tastes. You can always add in more maple syrup if your tahini is too bitter. I also like to add in an extra splash of apple cider vinegar when I’m craving a very zesty salad.
3. Toss your kale salad in your dressing. I use salad tongs instead of my hands (some will massage the kale) I actually like my kale a tad al dente (not overly marinated with dressing) so I simply toss with tongs until the dressing is evenly distributed.
4. Fold in the hemp seeds and sunflower seeds.
5. Add the remaining toppings in a lovely pattern on top.

We here at CYS always try to keep things simple so that amidst our busy lives we still maintain a healthy diet without all the fuss! Try all three recipes and see how just a drop of olive oil can change the way you taste kale forever!
Need more ideas or have a kale recipe of your own that you’d like to share?! Let us know! We are always looking to add new yummy recipes to our list!

CYS goes to the Farmer’s Market!

Salads and smoothies are essential fuel for athletes.  This past weekend, we went on a search to find organic, seasonal and local fruit and veggies.  We hit up the Ferry Plaza Farmer’s Market  Saturday morning and thought we’d share some advice with you:


 Make sure to Bring:

  •   Reusable bags in all different sizes
  •   Cash
  •  Dirty Dozen list:  These are the foods that contain  pesticides, so make sure to buy these organic.   If you don’t have one print here

  Here’s what we took home:

  *Bunches of Kale

   *Sugar snap peas (eat these raw, such a great snack and perfect for the athlete on the go!)

  *Stone fruit! We loved pluots! What’s a pluot?  It’s a plum  + apricot.

 *Eggplant (Lacey is obsessed and its super easy to bake with)

 We encourage you to try out your local farmers market this weekend.  Scout it out, pack your bags and enjoy a home cooked meal.

Find your local farmer’s market: