yoga

The Promise – A Short and Effective Yoga Workout

 

If you want to start a daily yoga practice, this yoga workout is completely approachable.  My recording is less than 9 minutes, but once you have it memorized, it can actually be done in about 7 minutes.

I have noticed how it helps keep me toned, flexible, and strong.  If you do try it, give it about 6 weeks, and let me know how it works for you.

Namaste.

Diana

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yoga asana

Disclaimer: You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.

 

Recipes

What is Kitchari? A Delicious, Cleansing Ayurvedic Meal to Reset Sluggish Digestion

KitchariKitchari is food.  It is a cleansing Ayurvedic meal.  I eat it when my digestion needs a break.

The recipe shared here is a type of kitchari I made on New Year’s Day 2019.  I used sprouted mung beans because that is what I had on hand, but mung dahl beans (split yellow mung beans) are what I typically use and what I have seen in most recipes.

Serves: 2
Cooktime: 30 minutes

Ingredients:

  • 1/2 cup basmati rice
  • 1 cup of sprouted mung beans
  • 2 kale leaves
  • 1/4 cup shredded carrots
  • 1/2 cup butternut squash (from a frozen bag)
  • 2 tbsp green onions
  • 1 cup water
  • 2 cups vegetable broth
  • 2 tsp fresh grated ginger
  • 3 tbs ghee

Spices:

  • 1/2 tsp of winter spice mix (from The Everyday Ayurveda Cookbook)
  • 1/2 tsp of everyday savory spice mix (from the same book)
  • 1/4 tsp of coriander
  • 1/4 tsp of cumin
  • 1/4 tsp fennel
  • 1 pinch of hing (asafetida)

In a 3 quart saucepan, heat the ghee and stir in ginger.  Let the ginger simmer for about 30 seconds then add the dry spices.  Continue to stir until the spices become fragrant (about another 30 seconds).  Add the rice and mung beans.  Stir the rice and beans until they are coated with the seasonings.  Then add the water.

In a separate saucepan, bring the vegetable broth to a boil and then reduce it to medium heat.

Now, back to the saucepan with the rice and beans: When the water comes to a boil, reduce heat to medium heat. Let the rice cook for 10-15 minutes, without stirring.  Then, once the rice begins to get larger, fold in the kale, butternut squash, carrots, and half of the green onions. When you stir or move the rice, do so gently. Continue to cook the rice for 15-20 more minutes, adding the vegetable broth as needed.  Adding 2 or 3 tablespoons of broth at a time as the rice gets drier will help keep the rice from sticking.

When serving, garnish with green onions.  Enjoy!

The ingredients for kitchari will need to change depending on the season. For example, in the summer you will want to garnish spicy meals with cilantro because of its cooling properties.

Resources

There are lots of great recipes for kitchari and lots of great information on it out there.  Here are a few awesome resources:

  • Banyan Botanicals – This website has a great article on kitchari.  They even share a video and a recipe at this link.
  • The Everyday Ayurveda Cookbook: A Seasonal Guide to Eating and Living Well by Kate O’Donnell – A great book for Ayurvedic cooking and seasonal eating.
  • Joyful Belly – A very good website on the Ayurvedic diet.  They have an article on kitchari that says, “If your belly feels sluggish after too many treats, Kitchari is an easy way to cleanse your digestion and restore freshness.”

If you have any questions about my kitchari recipe, please feel free to ask.  Let me know how this turns out for you.

Namaste,

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Diana

 

Recipes

Turkey Barley Soup

Turkey Barley Soup

I am trying a new meal.  Turkey Barley Soup.  Ground turkey, that is.

Cook time:  90 minutes (because the barley takes a while to be ready)
Serves: 8

Ingredients:

  • 1/2 lb ground turkey
  • 1 cup barley, rinsed and drained
  • 1 medium onion, chopped
  • 4 ribs of celery, chopped
  • 1/4 cup shredded carrots
  • 1 quart of beef broth, low sodium
  • 1 quart of water
  • Ghee
  • 7 oz diced tomatoes (optional) (about half a can)

Spices:

  • 1/2 cube of vegetable bullion
  • 1/2 cube of beef bullion
  • 1 teaspoon of paprika
  • 3 bay leaves
  • 1/2 teaspoon curry seasoning
  • 1/2 tsp garlic powder
  • 1/2 teaspoon of Everyday Savory Spice Mix from “The Everyday Ayurveda Cookbook” by Kate O’Donnell (If you don’t have this book, I highly recommend it!)
  • 1/2 teaspoon of Winter Spice Mix from the same book.
  • 1 tsp Worcestershire sauce
  • Pepper, to taste
  • Dill, to taste (optional)

Sauté the onions and celery in ghee.  When the onions start to become clear add the ground turkey.  Stir in all the dry seasonings (except the bullion, bay leaves, and dill) and let them cook until the turkey is browned.   Add the beef broth, Worcestershire, bay leaves, water, and bullion cubes.  Stir in the barley.

Bring to a boil, add bullion, then set to simmer.  Simmer for 1 hour, stirring occasionally.  Stir in the carrots and tomatoes (optional) and continue to simmer for 30 more minutes.  When serving sprinkle dill on top to taste.

So, I like to look up recipes and then make them my own.  I was inspired by Beaker’s Vegetable Barley Soup recipe.

This one is pretty easy.  I was a little surprised by how long it took to cook the barley.  Now I know! What is posted here is how I made it.  I may end up changing a few ingredients and spices.

If you do try it, let me know how it turned out for you.

Enjoy!

Namaste,

Diana

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Announcements

Music for Meditation – Rebecca Reads

I just wanted announce that I am working on adding music to my existing meditations and creating new meditations with music.  Many have asked for this, and I hope it will help.

The composer I am working with is Rebecca Reads, owner of Rebecca Reads Records.  Rebecca is a therapeutic music composer & voice talent with 10+ years experience.  She produces music and records voice-overs for meditations, videos, yoga, film, and small business.  Her music is wonderful!

Rebecca started Rebecca Reads Recordings to provide affordable background music for therapy & healing practices to help them flourish and grow.  Her focus is on creating new sounds and styles of relaxation music so that her customers can find something that works for what they need.  She has met many wonderful people on this musical journey and hopes that she continues to create for as long as she is able.  To purchase her music, visit her fiverr website at https://www.fiverr.com/rebecca_reads.

You can listen to some of her music on SoundCloud at  https://soundcloud.com/readsmeditations

This is one of them called Waters of Mars.

Enjoy!  Namaste.

Diana

 

Thoughts

Insight Timer – A Great Meditation App

Looking for a meditation app?  Insight Timer is it!  It is free and has many great guided meditations and useful features.  My meditations are available here as well.  When using the timer, you can pick background music or relaxing sounds (like rain) from their library.

Search for “Diana Warlick” to find my meditations on Insight Timer (http://insig.ht/graceyoga).  This is a great way to listen to them simply because this app was designed for listeners to meditate.  While YouTube is a good outlet for videos, it is not great for meditations because users have to keep their screen on while listening.  With Insight Timer, this is not an issue.

If you pay a monthly subscription, you will unlock some other features, such as offline listening.  However, if you do not want to pay, the free version works just fine.

Insight Timer home page https://insighttimer.com/

Home Ambients

Here are a few stats and facts they highlight:

  • More than 6 million meditators call Insight Timer home.
  • Every 24 hours their community generates over 5 years of collective meditation minutes.
  • Insight Timer has 2,977 of the world’s best meditations teachers and 14,284 guided meditations.
  • Every 24 hours our community meditates to over 110k guided meditations.
  • Insight Timer has more than 4,000 discussion groups ranging from spirituality and humor to compassion and poetry.

Happy Meditating! Namaste.
Diana

man meditating in the middle of pathway
Photo by Ruslan Alekso on Pexels.com
yoga

Need a Realistic Fitness New Year’s Resolution? This is it! 7 Minute Yoga Practice – Mark Whitwell’s “The Promise”

With the new year rolling in, it is a good idea to look for a sustainable resolution.  Look no further! This is it!  Mark Whitwell designed “The Promise” yoga asana practice.  If you can carve out 7 minutes each day, you can reap benefits on this practice.

Instructors are Barb Totzke and Douchka Lecot.  Enjoy!

“The Promise”  – Visit Mark’s website at https://www.heartofyoga.com/thepromise/ for more information on the yoga asana .

Barb and Douchka lead an excellent yoga teacher training.  Find out more about their 2019 training at https://www.facebook.com/events/458186248042384/ and http://www.yanashala.com/ .

If you do try The Promise, please let me know how it goes for you.

If you want to contact Barb or Douchka for the yoga teacher training, please email me at graceyogalife@gmail.com, and I can connect you!

Namaste,

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Diana

Recipes

Easy Potato Soup Perfect for Cold Weather …. So Good!

Potato Soup

  • 3-4 medium potatoes
  • 4 cups water
  • 1/4 cup shredded carrots
  • 3 ribs of celery
  • 1 medium onion
  • 2 Tbs flour
  • 2 Tbs Ghee (or butter)
  • 1.5 cups milk
  • 1 tsp of chicken bullion
  • Pepper to taste
  • Salt (optional)
  • chives (optional)

In a medium saucepan, boil the potatoes and carrots in water.  Add enough water to cover the veggies.  While the potatoes are warming up, grab a stockpot.

In the stockpot, sauté the onions and celery in the ghee over medium heat.  When the onions begin to become clear, add the flour, stirring frequently.  Add the milk little by little, continuing to stir often.  Add pepper and chicken bullion.   The mixture will look like gravy with onions and celery!  For thicker soup consistency, use more milk.

When the potatoes and carrots are beginning to soften, stir them with the water into the stockpot.  Add additional water to your preferred consistency.  Salt to taste (optional).  Reduce the heat to medium-low.  Let the deliciousness simmer for about 20 minutes stirring often.  When serving, top with the optional chives. (Bacon bits might taste good, too!)

If you try this, please let me know how it turned out!

Peace and Joy,

Diana

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