Fit This Fall Recipe: Butternut Squash Chilli with Quinoa

Ready for the season to change?  We will miss the warmth of summer and those fresh summer fruits, but we are excited for the entrance of Butternut Squash and more warm foods into our dinners!

Here’s a great recipe for Butternut Squash Chilli with Quinoa – Ready in 30 minutes and serves four!!

Ingredients:

• 1 large onion , finely chopped
• 2 garlic cloves , crushed
• olive oil
• 1 tbsp mild chilli powder (Schwartz does a good one with added cumin, oregano and garlic)
• 1 butternut squash , about 1kg, peeled and cubed
• 100g quinoa , soaked in cold water for 10 minutes (available from health food shops and some supermarkets)
• 2 x 400g tins chopped tomatoes
• 400g tin red kidney beans
• a small bunch coriander , chopped

1. Cook the onion and garlic in 1 tbsp olive oil until soft (about 7 minutes). Add the chilli powder, cook for a minute then add the squash, quinoa and tomatoes.
2. Simmer for 10-15 minutes until the squash and quinoa are tender and the sauce has thickened. Add the beans and heat through. Stir in the coriander and serve in bowls.

Per serving: 306 kcalories, protein 13.9g, carbohydrate 53.4g, fat 5.6 g, saturated fat 0.7g, fibre 10.1g,

We love this homemade healthy chilli and hope you can too!  Its easy, fast and SO YUMMY!

Enjoy, look for more recipes coming your way soon, and stay Fit This Fall!

CYS Top 10 Food Websites for Healthy Eating Inspiration

Oh She Glows Recipe Blog

Do you ever find yourself standing in front of your refrigerator scratching your head in deep contemplation of what to make for dinner? .. well, we find ourselves from time to time sick of the same ol’ same old go to meals and need some healthy & easy eating inspiration. Therefore we’ve compiled our top 10 food website & recipe blog list to help you out next time you find yourself in the same predicament.

California Yoga Sport Top 10 Food Websites

for Healthy Eating Inspiration

1. Oh She Glows Recipe Blog

2. 72 Healthy Salad Recipes by Whole Living

3. 52 Meals Under 12 Minutes

4. Envy My Cooking Blog

5. Happy Cow – guide to healthy eating restaurants in your area!

6. Legally Delish – my friend Chelsea’s amazing food blog!!!

7. Be a conscious eater & read up on healthier safer ways to buy, consume, & grow food at Eat Drink Better.

8. Inventive Vegan recipes on The Clothes Make The Girl Blog.

9. Savoring Life with Anna Costa Blog

10. My amazing yoga teacher & inspirational mentor Mark Knowles’ vegan recipes on his website Bahama Yogi.

Happy Eating!

Have any suggestions of your own to add to the list?! Comment below or message us!

Homemade Snack Foods: CYS Granola Bar Recipe

Ever have that craving for a quick snack …but not just any snack.. You desire something so fresh, pure, & organic that you were able to make it in your very own kitchen from scratch?! Yes..just like Mom used to do.

After the Yoga Journal Conference this past weekend, while amidst a 4 class series with only 30-minute breaks in between sessions it was tough to keep up with our bodies hunger and we only had access to quick fixes like Luna Bars. Therefore as Monday rolled around, to get back on track we were determine to seek out an alternative recipe that worked for our taste buds, schedules & lifestyle when it came to a quick snack bar. We figured if we can find a way to put a little extra effort & TLC into the things we eat on-the-go that snack foods didn’t need to be such a processed & packaged product. Say goodbye to overly processed snack foods after you try this recipe below. A definite new California Yoga Sport favorite!

CYS Homemade Granola Bars

CYS Homemade Granola Bars

What You’ll Need:

Nonstick cooking spray

1 cup roasted soy nuts

1/2 cup raw pumpkin seeds

1/4 hemp seeds (CYS fav!!!)

1/4 chia seeds

1 1/2 cups quick-cooking oats

1/2 cup nonfat dry milk

1/3 cup brown sugar

1/2 tsp salt

1 tsp cinnamon

1 large egg, beaten

1 1/2 cups plain nonfat Greek yogurt

1 tbsp orange zest

1 cup dried tart cherries, roughly chopped or raisins

*Option to add raw dark chocolate chips for that sweet tooth craving.. or for the ultimate healthy alternative make sure its organic dark chocolate with at least 60% raw cacao if we want to get specific 😉

*Feel free to add or substitute any of your favorite nuts to suit your personal tastes!

Steps To Prep:

1. Preheat oven to 350 degrees. Coat a 13″x9″ baking pan with nonstick spray.

2. In a food processor, pulse soy nuts, pumpkin seeds, chia seeds, & hemp seeds until roughly chopped, about 30 seconds.

3. In a large mixing bowl, combine chopped nut mixture, oats, dry milk, brown sugar, salt,  & cinnamon.

4.In a small bowl, whisk together egg, yogurt, & orange zest.

5. Pour wet mixture into large bowl containing dry ingredients. Add cherries or raisins. Mix well until all ingredients are combined. Pour into prepared baking dish & smooth with knife until batter is evenly distributed.

6. Bake for 25 minutes. Do a crossfit challenge 😉 or meditate. Remove from oven & allow to cool completely before cutting into 15 equal-size (3″x2″) bars. Per bar its approx. 170 cals packed with loads of protein & fiber! Be sure to wrap the bars individually in saran wrap for on-the-go convenience. Enjoy!

CYS Homemade Granola Bars

Have any recipes of your own for quick & easy ways to eat healthy in rush?! Please share & contact us by commenting below or email us here!

New Years Resolution Eating Habits: 5 Tips & 3 Great Recipes to Create A Fresh Start

Feeling like that New Years Resolution to eat better, fresher, & healthier in 2012 is a bit overwhelming? Have no fear.. a few simple recipes is all you need to get started. First, not without some California Yoga Sport tips on how to get those healthy eating habits to stick!

Tips to Creating a Healthy Eating Habit:

1. Keep it simple. For instance.. Eat when you’re hungry… Don’t try to make anything too fancy – the more raw, organic, & basic ingredients you use the better! …The less complicated you make the foods you eat the easier it will be to keep up with incorporating those foods in your daily diet.

2. Rotate the same 5 meals for a whole week. It sounds boring for your tastebuds, but the less focus you put on the rich & different foods you crave the more likely you will eat to fuel your body. Plus your digestive system appreciates the regularity & predictability of the food intake – less stress on the tummy!

3. Prep your food for the week. If you are a busy athlete & working adult its tough to make the time for healthier on-the-go food selections & may force you to either sacrifice quality nutritionally balanced foods for quick bites at odd hours. By cutting up vegetables or fruit & having them stored in large tupperware or individually packaged reusable cups is an easy alternative to always have the healthy option at your finger tips. Make it a habit on Sunday & Wednesday nights to grab fresh fruits at your local market & prep for the days ahead.

4. Avoid looking at the clock for meal times. Eat when you get hungry as mentioned in point #1. This is important because your body knows best & with the social protocol to eat breakfast at 8, lunch at noon, dinner at 6, late night snack at 9… You feel the pressure to follow everyone else’s habits. Break it off! Be sure to listen to your body & stomach to become in tune with what it needs. Majority of the time you aren’t really even hungry, you are just dehydrated! … which brings us to point #5.

5. Drink lots of water. No joke. You’ve heard this a million times. So choose to listen this time around. Hydration is key & will probably help curb all of your poor eating habits by eliminating your misinterpreted hunger pains.

Now.. Three new recipes to try that will make you fall in love with salads again!

Weekend Glow Kale Salad by Oh She Glows

Black Bean Salad by Once Upon A Chef

Citrus Salad by WholeLiving.com

Have any favorite recipes or tricks of your own that help you get back on track with healthy eating habits?! Feel free to share your ideas below in the comments section or email them to us! We’d love to hear about new & fun ways to keep our bodies fit & healthy!

Eating Seasonally: Choosing Veggies & Fruits In Season

Eating seasonally, we’ve all heard this altruistic diet suggestion from health magazines, nutritionists, friends, family, etc.. but what is the real difference one can expect when dining strictly with seasonal produce? CYS sought out to discover just that…

Aside from the long ancestral history of how our distant relatives used to get by without the modern conveniences of rapid global shipping, food preservatives, & delicious fresh strawberries year round that the agricultural  & industrial revolution have given way to, our ancestors simply ate what they had access to. They ate seasonal fruits & vegetables during spring, summer, fall, & in the cold winter months they turned to meats, seeds, nuts, & roots.

Our genetic make up has changed very little over the past 50,000+ years therefore the foods our ancestors ate back then still remain the best suited for our genes now! Meats, fish, nuts, seeds, fruits, & vegetables are still the most important in an ideal diet plan. Foods such as whole grain products & dairy products are acceptable, in small amounts of course. Leaving refined grains, like sugar, & processed or fried oils, in addition to artificial ingredients, such as preservatives, in the “stay away from” category.

Despite the lack of actual scientific evidence that this is a beneficial way of eating, it still brings to the table (no pun intended) two reasons that eating seasonally has a purpose. Choosing in-season vegetables & fruits, especially locally grown organic produce, means that the produce will be ripe & tastier as well as more nutritious than food produced out of season. Its hard to imagine what life would be like without fresh berries, bananas, & sweet potatoes year round! Eek!!

…so here are this month’s seasonal vegetables & fruits to get you started on purchasing your in-season produce as well as opening the door to more nutritionally dense & delicious meals!

Month of December – Check Out Your Local Farmer’s Markets Here!

List of Veggies that are In Season:

Artichokes, Asian Greens, Avocados, Beans, Beets, Bok Choy, Broccoli, Brussel Sprouts, Cabbage, Carrots, Cauliflower, Celery. Chard, Collards, Cress, Endive, Fennel, Garlic, Herbs, Horseradish, Kale!, Leeks, Lettuce, Mushrooms, Olives, Onions, Bell Peppers, Chili Peppers, Potatoes, Radish, Rutabaga, Scallions, Spinach, Winter Squash, Sweet Potatoes.

List of Fruits that are In Season:

Almonds, Apples, Asian Pears, Avocados, Chestnuts, Dates, Grapefruit, Grapes, Guavas, Kiwis, Kumquats, Lemons, Limes, Mandarins, Persimmons, Pistachios, Pomegranates, Pomelos, Tangerines, Walnuts.

Happy Eating!

Staying Healthy in the Cold/Flu Season: CYS Tips to Fight Back

Keep your immune system strong this winter season & prepare your body for the good fight against the cold & flu symptoms that we dread so much. California Yoga Sport trainers suggest these foods to keeping your body in tip top shape & prepared for the bacteria battle.

Fight Back with Food: Here’s what to start eating now!

Yogurt: it contains a friendly bacteria, Lactobacillus casei, that stimulates infection-fighting white blood cells & improves immune response & abilities to help fend off sickness. Adding Kefir to your morning smoothies or incorporating Fage Greek Yogurt into your daily snacks is a great way to incorporate this probiotic food into your flu fighting regimen.

 Garlic: this plant contains allicin, a potent bacteria fighter, as well as  other  infection-fighting compounds great for beating those cold symptoms. Its most effective to use whole cloves  of garlic directly added to your food each day rather than the capsules! Add minced garlic to any sauteed vegetable dishes for a nice added flu fighting flavor.

Black Tea: ideally drinking 5 cups of black tea a day for two weeks will turn your infection fighting cells into superhuman cells, but if you can’t stomach that much tea each day you still receive benefits with fewer cups. Don’t like black tea? Green tea is a great alternative with the same benefits!

Fatty fish: Salmon, mackerel, herring, and other fatty fish contain omega-3 fatty acids, which increase activity of phagocytes — cells that fight flu by eating up bacteria. They also contain selenium, which helps white blood cells produce cytokines, proteins that help clear viruses. Try out this recipe for Asian Baked Salmon.

Also, don’t forget to befriend hand sanitizer & washing your hands thoroughly while at the gym, in a yoga class, or after using coworkers computers etc.. Those extra moments you take to prevent catching the seasonal cold will benefit you in the long run when you are stuck in bed with a fever for three days. From your friends at CYS we want to keep you safe, healthy, & happy these winter months. Any questions? Please feel free to contact us at anytime!

Be sure to check out our Holiday Special Offering of a 60 minute Individual Private Yoga Session in your own home & a 50 minute health consultation with our expert Health Coach Diana.

5 Foods To Eat When You Overeat by EatingWell

Tackle that post-Thanksgiving bulge with some of these tips outlined in the article, “5 Foods to Eat When You Overeat”, posted by the Huffington Post today. Remember that the holiday season isn’t over yet so if you were unable to control your over indulgences on Thanksgiving, then you can try this out around the Christmas holidays.

5 Foods to Eat When You Overeat:

1. Spices – Researchers think this spice blend may help slow fat absorption-and the antioxidants help mop up harmful free radicals produced when you overeat. Try adding 2 tablespoons of a blend of spices including  rosemary, oregano, cinnamon, turmeric, black pepper, cloves, garlic powder and paprika in a meal to get the full benefits.

2. OJ- Flavonoids, the antioxidant-like compounds in OJ, may offset the heart-damaging effects of a calorie- and fat-laden meal. Be sure to stock up on OJ this holiday season & add to your breakfast meal in the A.M.

3. Fruit- duh! Eating antioxidant-rich fruits — including berries, grapes, kiwi and cherries — helps minimize the harmful free-radical damage that occurs after a meal. CYS Smoothie time post food binge, heck yes!

4.Vinegar – Having a tablespoon of vinegar with your meal, perhaps drizzled on your salad, may temper the spike in blood sugar that occurs after eating a big, carbohydrate-rich meal. This will help keep your appetite steady & not spike after you taper off your caloric intake the next day.

5. Red Wine -The antioxidants in red wine may reduce the negative impact of high-fat foods by lowering levels of a compound — produced in the body after eating fat — that’s linked with heart disease. Bottoms up, but remember moderation!

Try out these tips after a big holiday meal and aim to keep your blood sugar stable throughout the days following an evening of rich foods. CYS Nutrition Coach, Diana Rodriguez, recommends having several small meals throughout the day to keep cravings & spikes of hunger at a minimum.

Need more help with diet, nutrition, & an exercise plan heading into the holidays & the New Year? Sign up now for California Yoga Sport’s Holiday Special Offer! Receive great advice from nutrition & yoga experts on how to reach your fitness & athletic goals.

Thanksgiving Day – Why Turkey Is A Diet Friendly Food

It’s that time of year again when the family gathers around a table full of delectable Thanksgiving dishes… Mom’s famous stuffing, Auntie’s to-die-for pecan pie, the cousins typical mashed potatoes & cranberry sauce, and Dad’s amazing oven roasted Turkey. Yup! It’s the Holiday Season! 

@RunnersWorld tweeted today quoting Olympic Marathon runner, Joan Benoit Samuelson, “If you feel like eating, eat. Let your body tell you what it wants.” We at CYS feel this is especially applicable on a day like today when temptation will rear its ugly head pulling you further away from your disciplined Yoga Athlete diet.

In order to help ease your guilt, here are a few benefits of choosing Turkey on a day like today:

-Turkey is naturally low-fat without the skin, containing only 1 gram of fat per ounce of flesh.

-A 5-ounce serving provides almost half of the recommended daily allowance of folic acid, which helps prevent heart disease & depression.

-Turkey is a good source of vitamins B, B1, B6, zinc & potassium, which are known to keep blood cholesterol down, protect against birth defects, cancer & heart disease, aid in nerve function & growth, boost the immune system, regulate blood pressure, and assist in healing processes.

-Its delicious & makes for a really amazing nap post Thanksgiving festivities!

Enjoy the holiday with family & friends and remember to be thankful for your health & strength as well as the gift of yoga! 

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!

Ingredients:

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

Instructions:

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!

Halloween Fever: Best Recovery Smoothie for the Holiday

Need to spice up your post work out recovery drink? Try out this week’s Halloweeny smoothie! California Yoga Sport Trainer, Lacey Calvert, claims this tastes just like pumpkin pie!  Give it a try for yourself!

Post-run Pumpkin Spice Protein Smoothie

• 1/2 cup canned pumpkin
• 1 cup almond milk
• 1/2 a banana
• 1 tbsp of raisins (optional – sometimes they don’t blend as well in the smoothie)
• 1 scoop of vanilla protein powder
• 1/2 tsp vanilla extract
• sprinkle nutmeg, cinnamon and ginger

Throw all of the above listed ingredients into a blender and put Chia Seeds in there too for an extra boost of protein. Its delicious! Enjoy, eat healthy, & be safe this Halloween weekend!