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A Restorative Sequence for Winter

1/20/2020

As the days continue to become colder as we move through the winter months, I truly believe that Restorative Yoga is the best practice for the winter months in order to slow down, rest and recover! I personally have found myself to be more focused and effective when I have a Restorative practice. So... we wanted to share with you a mini sequence that you can add to your days (even in the comfort of your own bed)!

Enjoy!

What you Need:

2 Blocks (if you have them) OR a few thick books
Several thick blankets
Bolster (if you have one) OR a thick large pillow

Restorative Sequence:
Feel free to hold each pose anywhere from 5-20 minutes depending on how much time you have, and how you like the posture!
We have also linked an image to each posture for those that are more visual learners!

Supported Child's Pose
- Position your bolster or pillow on an incline, supported by a block (or something similar like some books) on the middle
- Sit with your knees on either side of the bolster or pillow; you can also place a rolled up blanket under the top of your feet for support
- Fold forward and rest your belly on the bolster or pillow - fully relax! Use blanket to support (i.e. under your arms) and turn your head to one side. After a few minutes, turn your head to the other side
- As you move out of this pose take time to sit up, stretch your body (lengthening out your legs)
Supported Twist (Belly Down)
- From a seated position, place the bolster or pillow along the middle of your mat. You may choose to put the bolster on a gentle incline using blocks (similar to what you did in Supported Child's Pose)
- Bring the right hip next to the bolster / pillow, knees bent.
- Stretch your right arm along the bolster / pillow and then lower your arm to the floor next to your bolster. Place your left hand on the floor along the other side of the bolster and turn your belly toward the bolster.
- Lower yourself onto the bolster. Turn your head either toward your knees, or for a deeper twist, away from them. Let the bolster support you: Relax your arms and try not to hold yourself up. If you need to, place blankets under your forearms for support, and a blanket or block between your knees to take any strain off the back.
- Come out by slowly pressing yourself up and taking some movement. Make sure to repeat on the other side!
Supported Reclining Bound Angle
- Set up another reclining bolster, but make it at a steeper incline than the one you used for Supported Child's Pose
- Sit on the floor and bring your lower back to the low edge of the bolster / pillow. Take another bolster / pillow and place it horizontally under your knees.
- Place your hands on the bolster / pillow behind you, puff up your chest, and then lie back on the bolster / pillow.
- Bring the soles of your feet together and let your knees drop out to the sides.
- Drape a blanket over you for weight and comfort!
- To come out, place your hands on the outer knees to bring your legs together, roll to your right side and come up to sitting
Legs up the Wall
- Place a bolster / pillow on its flat side several inches from a wall. Sit on the floor facing the wall, with one hip against one bolster / pillow end.
- Lower your shoulders and head to the floor, lying on your side. Then roll onto your back and up onto the bolster / pillow, eventually stretching your legs up the wall.
- Adjust your position by scooting your tailbone toward the wall until it drops over the edge of the bolster / pillow. Find a comfortable position for your arms, making sure they aren’t touching anything but the floor.
- Settle into the pose and breathe.
- To come out, bend your knees, push yourself off the bolster / pillow, and roll to your right side before pushing back up to seated.

As you close your practice come to seated or laying on your back and check in with yourself. Scan through your whole body and check in on how each body part feels! Hopefully you feel a little more calm, relaxed and rejuvenated to continue on your day - or find some continued relaxation as you head to bed!

"Receive the breath, receive the weight of the body, receive the moment.
Give up ambition, give up movement, give up fear... and rest."

-Judith Hanson Lasater

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Chicken Pot Pie Soup

1/14/2020

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We love to warm up over the winter, and this soup from 40 Aprons is AMAZING! Give it a try and warm up with us this January!

Ingredients

2 large boneless skinless chicken breasts cut into bite-sized chunks
2 Tbsp. ghee or olive oil
1 onion diced, 1 cup
3 carrots diced, 1 cup
3 stalks celery sliced, 1 cup
5-6 cloves garlic minced
1 pound red potatoes diced
2 cups chicken broth or stock
1 cup full-fat canned coconut cream or milk
1 cup cashews
2 Tbsp. fresh thyme leaves
1 1/2 tsp. salt
1 1/2 tsp. dried sage
freshly cracked black pepper
fresh parsley leaves chopped, for garnish

Directions:
On the stove top....

Heat the ghee or olive oil in a large saucepan over medium heat. Sauté the onion, carrots, and celery until the onions are soft, then sauté the garlic about a minute or until fragrant. Add the potatoes, chicken broth, sage, and thyme to your pot.
Bring to a boil and cook 4 minutes.
Add your chicken breasts and cook for 6 minutes or until chicken is cooked through and potatoes are fork-tender.
Meanwhile, make your cashew-coconut cream as directed in the recipe.
Add your cashew-coconut cream to the pot and stir well. Finish with plenty of salt and freshly cracked black pepper.

In a slow cooker:

Heat the ghee or olive oil in a large saucepan over medium heat. Sauté the onion, carrots, and celery until the onions are soft, then sauté the garlic about a minute or until fragrant. Transfer the sautéd mixture Add the potatoes, chicken broth, chicken, sage, and thyme to your pot.
Cover and cook on high for 4 hours or low for 6.
In the meantime, make the cashew-coconut cream as directed in the recipe. When the slow cooker time is up and potatoes are tender, stir in cashew-coconut cream and season with plenty of salt and pepper.

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Homemade Deliciousness for the Holidays

12/14/2019

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Chocolate Chow Mein Clusters

Chocolate and peanuts are two of my favourite treats, and the combination in this recipe, along with butterscotch, gives this holiday treat a special flavour. My grandma - and my mom made these for Christmas every year, and this year I made a batch for myself and friends! They are so easy to do - and you can enjoy them anytime!

Ingredients

1/2 cup semisweet chocolate chips
1/2 cup butterscotch chips
1/2 cup chow mein noodles
1/2 cup salted peanuts

Directions

In a microwave, melt chocolate and butterscotch chips, stir until smooth. Stir in chow mein noodles and peanuts until well coated.
Drop by rounded tablespoonfuls onto a waxed paper-lined baking sheet. Refrigerate for 2 hours or until set.

Make a batch - and let us know what you think!

Written by: Sarah Memme

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A Restorative Sequence for Winter

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Homemade Deliciousness for the Holidays

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