1)Wash in washing machine on cold with a little bit of soap. If your mat is really dirty you might have to run the wash twice or scrub it with a scrub brush under running water to loosen the dirt.
2) Lay your mat on a towel. Roll mat up with towel. Step on mat, so that towel can absorb any extra water.
3) Hang mat to dry out in the sun or in a dry location. Your mat will take a day or two to dry.
Hello Pil-ogies!
Welcome to another fun filled week of Pil-oga-robics. Can you believe that it is already our second training week in August?! Time just flies on by when you are having this much balanced butt-kicking fun. Our seriously silly theme this week is LAUGHTER. Turns out there is alot of positive health benifits from just getting some good giggle time in your day. So laugh it up...
pil-oga-robic | MIND "What soap is to the body, laughter is to the soul." Yiddish Proverb -Emotional responses appear to be confined to specific areas of the brain, while laughter seems to be produced via a circuit that runs through many regions of the brain. Thanks to How Stuff Works.
-Humor can help us to view life in a more light-hearted manner, thus reducing our stress. 'Stress Without Distress' by Hans Seyle.
-Positive emotions can create neurochemical changes that will buffer the immunosuppressive effects of stress.
-Laughter is contagious - share it with others and watch everyone's perspective change.
-With a lighthearted attitude, events that would normally be annoying become amusing; big hassles become humorously absurd; major stressors become really great stories waiting to be told.pil-oga-robic | BODY "Laughter is inner jogging." Norman Cousins - Michael Miller, M.D. of the University of Maryland did a study on the correlation between laughter and the heart: "We don't know yet why laughing protects the heart, but we know that mental stress is associated with impairment of the endothelium, the protective barrier lining our blood vessels. This can cause a series of inflammatory reactions that lead to fat and cholesterol build-up in the coronary arteries and ultimately to a heart attack...people with heart disease responded less humorously to everyday life situations. They generally laughed less, even in positive situations, and they displayed more anger and hostility."
- Laughter has been found to strengthen the immune system, reduce food cravings and increase your threshold for pain.
-And...It's a great ab workout!!!!
pil-oga-robic | WELLNESS "At the height of laughter, the universe is flung into a kaleidoscope of new possibilities." Jean Houston The Secret Diary of a Cat: DAY 752 - My captors continue to taunt me with bizarre little dangling objects. They dine lavishly on fresh meat, while I am forced to eat dry cereal. The only thing that keeps me going is the hope of escape, and the mild satisfaction I get from shredding on the occasional piece of furniture. Tomorrow I may eat another houseplant and cough it up on the carpeting.
DAY 761 - Today my attempt to kill my captors by weaving around their feet while they were walking almost succeeded, must try this at the top of the stairs. In an attempt to disgust and repulse these vile oppressors, I once again induced myself to vomit on their favorite chair... must try this on their bed (again).
DAY 765 - Decapitated a mouse and brought them the headless body, in an attempt to make them aware of what I am capable of, and to try to strike fear into their hearts.Here are a few videos to make you chuckle:-) laughing baby | http://www.youtube.com/watch?v=M0K7l6IGM0w&NR=1&feature=fvwp
Jim Gaffigan's hot pocket stand up | http://www.youtube.com/watch?v=J9c9lAfXQHs
Walk it out | http://www.youtube.com/watch?v=KU3N5c2Kxnw Have a hilarious weekend! Hannah + Ishbel
We know, we know, this image has nothing to do with our recipes. BUT could you say no to those cute cookie monster googly eyes?! We hope that you will 'cookie monster' up these fabulous sugar free desserts!!! mmm...
food |SUGAR FREE DESSERTS
RAW CANDY - 1 cup raisins
- 1 cup walnuts
- 1 tablespoon vegetable oil
- 1 cup sliced almond
In a food processor combine raisins and walnuts. Process until they form a sticky ball. Coat hands with oil and roll mixture into balls the size of large marbles, then coat with sliced almonds.
Cover and refrigerate for up to 3 days.
Nutritional Information
Servings Per Recipe: 40
Calories: 45 Total Fat: 3.5g Cholesterol: 0mg Sodium: < 1mg Total Carbs: 3.2 Dietary Fiber: 0.6g Protein: 1g HEALTHY BANANA COOKIES - 3 ripe bananas
- 2 cups rolled oats
- 1 cup dates, pitted and chopped
- 1/3 cup vegetable oil
- 1 teaspoon vanilla extract
Preheat oven to 350 degrees F (175 degrees C).
In a large bowl, mash the bananas. Stir in oats, dates, oil, and vanilla. Mix well, and allow to sit for 15 minutes. Drop by teaspoonfuls onto an ungreased cookie sheet.
Bake for 20 minutes in the preheated oven, or until lightly brown. AGAVE & HONEY OATMEAL WITH CHOCOLATE CHIPS OR RAISINS
www.RecipeGirl.com 2 Tbs lightly beaten egg
3 Tbs agave nectar
1 Tbs honey
2 Tbs vegetable oil
1 tsp vanilla extract
½ cup whole wheat pastry flour
1 Tbs ground flaxseed (or wheat germ)
1/8 tsp baking soda
1/8 tsp baking powder
¼ tsp salt
¼ tsp (heaping) ground cinnamon
¾ cup old fashioned oats
unsweetened chocolate chips, raisins, unsweetened cranberries
Preheat oven to 375°F.
Mix egg, agave, honey, oil and vanilla together in a bowl. Stir very well.
Combine flour, flaxseed, baking powder, baking soda, salt and cinnamon in a bowl. Stir very well, then add to agave mixture and stir until blended. Stir in oats and desired amount of chocolate chips / raisins / cranberries. Let batter sit for about 5 minutes.
Scoop Tablespoonfuls of dough onto a parchment lined baking sheet. You should be able to fit 8 cookies on one sheet.
Bake for 10 to 11 minutes, until set and golden. Cool completely. Store in covered container.
Servings: 8
Yield: 8 cookies
Nutrition Facts (chocolate chip/raisins/ cranberries not included)
Per Serving
Calories 132 Calories From Fat (33%) 44 Total Fat 5.01g Saturated Fat 0.52g Cholesterol 16.06mg Sodium 106.94mg Potassium 78.88mg Carbohydrates 19.87g Dietary Fiber 2.14g Sugar 8.88g Net Carbohydrates 17.73g Protein 3.05g
THE AMAZING BLACK BEAN BROWNIES "Without exception, this was the most sought-after recipe at my restaurant and bakery.
You would never believe that these incredibly fudgy brownies are made with beans but no flour." Ania Catalano: A gluten-free and sugar-free recipe.
- 4 ounces unsweetened chocolate
- 1 cup unsalted butter or nonhydrogenated butter substitute
- 2 cups soft-cooked black beans, drained well
- 1 cup walnuts, chopped
- 1 tablespoon vanilla extract
- 1/4 cup natural coffee substitute (or coffee for gluten-free)
- 1/4 teaspoon sea salt
- 4 large eggs
- 1 1 /2 cups light agave nectar
Preheat the oven to 325°F. Line an 11-by 18-inch baking pan with parchment paper and lightly oil with canola oil spray.
Melt the chocolate and butter in a glass bowl in the microwave for 1 1/2 to 2 minutes on high. Stir with a spoon to melt the chocolate completely. Place the beans, 1/2 cup of the walnuts, the vanilla extract, and a couple of spoonfuls of the melted chocolate mixture into the bowl of a food processor. Blend about 2 minutes, or until smooth. The batter should be thick and the beans smooth. Set aside.
In a large bowl, mix together the remaining 1/2 cup walnuts, remaining melted chocolate mixture, coffee substitute, and salt. Mix well and set aside.
In a separate bowl, with an electric mixer beat the eggs until light and creamy, about 1 minute. Add the agave nectar and beat well. Set aside.
Add the bean/chocolate mixture to the coffee/chocolate mixture. Stir until blended well. Add the egg mixture, reserving about 1/2 cup. Mix well. Pour the batter into the prepared pan. Using an electric mixer, beat the remaining 1/2 cup egg mixture until light and fluffy. Drizzle over the brownie batter. Use a wooden toothpick to pull the egg mixture through the batter, creating a marbled effect. Bake for 30 to 40 minutes, until the brownies are set. Let cool in the pan completely before cutting into squares. (They will be soft until refrigerated.)
Makes 45 (2-inch) brownies
This week our theme is about most of our Achilles heal: a sweet tooth for SUGAR. This weeks post should give you some good info and some great alternatives to sugar. I hope your week is sprinkled with Stevia and has a cherry on top:-)
pil-oga-robic | MIND We've focused on two studies, one by Columbia University which shows blood sugar regulation affects memory and is improved with exercise, and a second study by Princeton University which shows that rats binging on sugar are very much like drug addicts when they're forced to stop eating it.
Columbia University Study
-Glucose regulation is improved with physical activity.
-There is a correlation between elevated blood glucose levels and reduced blood flow to the brain.
-Studies have shown that physical activity reduces the risk of cognitive decline and improves glucose regulation.
"Blood Sugar Control Linked to Memory Decline, Study Says" NY Times The study, by researchers at Columbia University Medical Center and funded in part by the National Institute on Aging, was published in the December issue of Annals of Neurology.
Princeton University Study: Denied sugar, binging rats suffered withdrawal.
Hoebel and colleagues in his lab started rats on a pattern of binging by withholding food for 12 hours when the rats were sleeping and through breakfast time, then giving them nutritionally balanced food plus sugar water. The animals gradually increased their daily sugar intake until it doubled, consuming most of it in the first hour it was available.
When the researchers suddenly removed the sugar portion of the rats' diet, the animals exhibited teeth chattering, a common sign of withdrawal. For some animals, the researchers removed the sugar and also administered a dose of a drug that blocks the opioid receptors in the brain. In addition to teeth chattering, those animals showed anxiety and a reversal in the usual balance of neurochemicals in the brain's motivation system. (We do not support animal testing) Princeton University: Sugar on the brain: Study shows sugar dependence in rats
pil-oga-robic | BODY What happens when you eat a refined carbohydrate like sugar?
-Your body must borrow vital nutrients from healthy cells to metabolize the incomplete food.
-Refined sugar contains no fiber, no minerals, no proteins, no fats, no enzymes, only empty calories.
-Calcium, sodium, potassium and magnesium are taken from various parts of the body to make use of the sugar.
-Many times, so much calcium is used to neutralize the effects of sugar that the bones become osteoporotic due to the withdrawn calcium.
pil-oga-robic | WELLNESS Here are some healthy and sweet alternatives to sugar! Throw out the white stuff!!!!
-Cook with Agave Syrup-Steviav (neither affect blood sugar levels)
-Honey
-Molasses
See our next BLOG POST for some awesome sugar free dessert recipes.
-Banana cookies
-Raw Candy
-Agave and Honey Oatmeal Cookies with chocolate chips / raisins
-The Amazing Black Bean Brownies
-Yogurt and berry surprise
Never underestimate the importance of a good nights rest! So take care of yourself and make sure you take time or a few extra steps to get to get that good nights rest whenever you can. This post is making you very sleepy...zzz
pil-oga-robic | MIND
- Rapid-eye-movement (REM) sleep is characterized by a period of intense brain activity and dreams.
- The brain in REM sleep can be even more active than when we are awake.
- The reasons why we dream and the meaning of our dreams, despite scientific investigations, still largely remain a mystery.
- Given that a single sleepless night can cause people to be irritable and moody the following day, it is conceivable that chronic insufficient sleep may lead to long-term mood disorders. Chronic sleep issues have been correlated with depression, anxiety, and mental distress.
pil-oga-robic | BODY
- Digestion, cell repair, and growth are often greatest during sleep, suggesting that cell repair and growth may be an important function of sleep.
- Lack of sleep disrupts the hormones that help to control appetite, metabolism and blood sugar levels.
- Poor sleep may result in food cravings even after you're full and may increase your craving for sugar.
pil-oga-robic | WELLNESS
TIPS to get a better night's rest:
#1 Avoid Caffeine, Alcohol, Nicotine, and Other Chemicals that Interfere with Sleep
#2 Turn Your Bedroom into a Sleep-Inducing Environment: bats sleep in caves for a reason!
#3 Establish a Soothing Pre-Sleep Routine: Ease the transition from wake time to sleep
#4 Keep Your Internal Clock Set with a Consistent Sleep Schedule
#5 Nap Early—Or Not at All
#6 Lighten Up on Evening Meals: Finish dinner several hours before bedtime and avoid foods that cause indigestion.
Hello Pil-ogies!
It is our recovery week. So we will have no class 8/3-8/7. We will be back for a balanced butt-kicking MONDAY, AUGUST 10TH!!! E-mail or Call us to reserve your class spot. We can't wait to see you all.
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