LIVE - Yoga Tutorials

I’m a stickler when working with clients and in classes on practicing with proper alignment. My belief is always to work towards the alignment principles of the final pose by modifying. This is how we “re-wire” the body’s circuitry that gets confused by an injury, overuse, or under-use. Meaning if you’re a runner and your hamstrings are short, watch the Downward Dog video on how to benefit and lengthen the spine without the hamstrings restricting the benefits gained by lengthening the spine.

Make sense? Click on the link below and give it a try!

http://www.bethgrahamwellness.com/videos/

BethGraham
Simplify.Connect.Enjoy
www.BethGrahamWellness.com

Un-Caesar Salad

This salad has been a huge hit and is perfect for winter gatherings! The "creamy" dressing makes a satisfying salad in colder months. Plus it hits all of the "macro nutrients" with good carbs, proteins and fats, so it makes a complete meal. 

Bon Appétit! 

Un-Caesar Salad

Chickpea Croutons  
1 14oz can low sodium organic chickpeas, rinsed and drained
1T unrefined organic coconut oil
1t curry powder or any spice blend
1/2t garlic powder
1t pink Himalayan sea salt

Romaine, chopped
Kale, chopped
(Or any greens on hand!)

Dressing
1/2 c soaked cashews or raw Tahini
1/2c olive oil
1/3c Braggs Apple Cider Vinegar
1/3c water
Juice of lemon (optional)
2t capers
1T organic GF vegan Worcestershire sauce
2t French mustard (grains) 
1 clove garlic
1/2t powdered garlic

Preheat oven 425. Mix chickpeas with melted coconut oil and seasonings. Roast on a baking sheet for 20 minutes, toss and roast another 15-20 minutes until crispy. Let cool and store in the refrigerator. Recipe can easily be doubled. 

Mix dressing ingredients in high speed blender. 

Toss chopped greens with dressing and top with chickpeas. You can also sprinkle Nutritional Yeast or Trader Joe's Ancient Grains and Seed mix on top. 

Chickpeas also make a great addition to Avocado Toast!  

Let me know what you think! 

Gratitude Meditation

Take 5 minutes and give thanks for your body and all it does for you!

Add MEDITATION to make this year's resolution a reality

Do you need support or a new approach to attain your New Year's Resolution? Mindfulness or Meditation may be just what is needed to make this year's intention a reality.

If you prefer a written transcript, please email me through the website. 

Wishing you wellness in 2017!

Baby, it's cold outside!

Stay warm by enjoying this nutrient dense treat loaded with vitamins, minerals, and antioxidants. Just like "mom" used to make for you but healthier!

Hot Cacao Chocolate

10oz Nondairy Milk not soy
1.5 - 2 T Raw Cacao Powder
1 -2 Dates (depending on size and desired sweetness)
2t Dark Maple Syrup
2t Tahini
Heat all ingredients on stove top then blend in a Vitamix or high speed blender. 

OK - you've got the hot cocoa! Grab the blanket, get snuggly warm, and get in the spirit!  Watch Elf again!

Holiday Wellness - Part 2 tips on how to enjoy the season!

One week has passed since tips 1 - 3. Calm, cool, and collected? Or feeling a little like Santa with the elves in the workshop on strike and orders backing up?  

If you're starting to feel like George Bailey before his guardian angel arrives, read on!

Tips 4 - 7 will help you find your groove during the holiday season.

4. Exercise
   Our bodies are meant to move and not just in the warmer months! Bundle up and take a walk through the neighborhood to enjoy the holiday lights, or walk with neighbors to Belvedere Square for a casual dinner at the new Starlite restaurant or a glass of wine at Grand Cru. If you like it HOT co-ed Studio B has both yoga and barre classes that are heated along with their regular classes.




5. Food
   The holidays are a time to indulge and enjoy foods that are special to the season. Trouble comes when the indulgences become a part of the daily routine with office parties, social events, and home holiday baking. The best way to gain some control is to create your daily food menu and plan for the days you will indulge based on your social calendar rather than random events. So when a coworker brings cookies into the office (and it’s not a “planned” indulgence day for you), say to yourself, “it’s not on my menu today” and say to your coworker, “I’ll get mine later” (and they don’t need to know that later isn’t today!).




6. Drink Water and Limit Alcohol
   The body becomes dehydrated even in winter. We wake up in a dehydrated state losing up to 1 liter of water while we sleep. Start your day with 10oz of water or warm water with a squeeze of fresh lemon before coffee or tea.
   With more parties and events, limit alcohol. It interferes with sleep and it is dehydrating plus can trigger craving. At a party have a glass of water between drinks.




7. Practice saying “No Thank You”.
   Saying “no” to holiday cookie or social event can be just what is needed to feel well and in balance. Simply say, “I’m sorry I already have plans”, even if it is to have a quiet night at home to watch “It’s a Wonderful Life” or to make time to exercise. Remember to not take on more obligations then your Holiday Intentions list allows.

We watch "It's a Wonderful Life" every year to remember what the holidays are really all about. Put that on your list too as #8!

Free 21 day guided meditation begins 10/31/16

For those of you who want to either begin a meditation practice, or want to further their practice, the 21 day Chopra guided meditation may be just the thing for you. 

Click here to go to the 21 day meditation.

Enjoy!

Grain Free Granola

This is a simple granola to make and great for those who enjoy a Paleo lifestyle or do better without oats. If oats work for you, cut down the amount of nuts and add oats. You can also add goji berries in a 50/50 ratio with raisins. It’s easy…more of an “art” then a “science”.

Comment below on how you change it up! I’d love to hear.

(All ingredients from Trader Joe's) 

Preheat oven to 275
Mix all ingredients in a large bowl. 

1 bag raw mixed nuts 16oz
1 cup raw pumpkin seeds or sunflower seeds
1 cup raisins
1/4 cup coconut flour
1 cup coconut flakes
1 cup coconut chips (large flakes) 
1/2 cup coconut sugar
1/2 cup maple syrup
4 tablespoons raw almond butter
1-2 teaspoons cinnamon
1 teaspoon Himalayan sea salt
2 Tablespoons melted coconut oil

Bake for 30 minutes at 275 degrees. Turn off the oven and let Granola cool in the oven as it cools. This can be overnight. 

Enjoy with a nondairy milk and fruit! 

10 Tips to Increase Your Fruits and Veggies - Part 3 of 3

Hello There!

Making a plan to incorporate more plants in your food lifestyle takes just that… a PLAN and having a fridge full of supplies.  Last weekend I was beyond excited to see the abundance of fresh, local fruits, and veggies still available at the Baltimore Farmers Market under the Jones Falls (also love the Waverly Market on Saturdays).  Try the Cameo apples from West Virginia, the last of summer’s corn and peaches, peppers, eggplant, plus cauliflower and zucchini!  Also stock up at Sam’s Club (where I get Brussels sprouts for my recipe in Part 2) and Mom’s Organic Market (huge tubs of greens).  Next fill your freezer with frozen items (like green beans) from Trader Joe’s for when you’re in a pinch. 

Need more tips? ... or not sure on how to make it work for you?   Comment below or email me. I’d love to help.

7.      Plate with GREENS! When plating your dinner of wild salmon, brown rice, and a veggie, start with greens as the base. Simply put fresh greens like romaine or mixed lettuce on your plate with a squeeze of fresh lemon juice. Then add your protein, dense carb (e.g. brown rice or roasted winter squash), and veggie option. 

8.      A green smoothie is also a great lunch or snack option. See recipe in Part 1 or try my pumpkin pie smoothie below.

9.      Include some veggies in your blended dip or salad dressing. Make a salad dressing by blending a whole pealed zucchini or cherry tomatoes or red pepper, 1/3c tahini (sesame seed butter), 1/3c Bragg Raw Apple Cider Vinegar, 1/3c fresh lemon juice and season with sea salt and herbs like dill. If you would like it thinner, add water. 

10.      Use lettuce like romaine leaves or collard greens instead of bread for a sandwich wrap. At the Waverly Farmer’s Market on Saturdays or the Farmer’s Market and Bazaar under the Jones Falls on Sunday the stall From Farm to Face uses collard greens for their falafel wraps. Enjoy one and recreate at home!