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Summer Travel!

It's Summer! Pack healthy, nutritious foods that travel well.
Road Trip

Or Air Travel
You may be heading out of town this Summer - off on a road trip or a flight to places known and unknown. Check out Kelli's Vegan Kitchen for lots of ideas for yummy and easily prepared healthy snacks to pack. Here's one that holds up really well when traveling. Kelli Roberts is a TriYoga instructor in southern California who is also a fabulous certified cook! She offered a plant-based diet workshop in Davis. Photos below and on our TriYoga Davis Facebook page.

Quinoa Tabbouli
By Kelli Roberts

I’ve been traveling a lot over the past few years, and the people around me travel A LOT, so I’m always on the lookout for great food that travels well, either on a flight or in the car.
Now this search certainly hasn’t been without its comic relief, trying to work around security regulations. You know what I’m talking about ~ when you try for a healthy light salad, and you’re pouring on the dressing at the last minute in the security line so it doesn’t count as one of your 3 oz. liquids, and it ends up all over you and your carry-on. And I won’t even tell you what I said to the poor TSA guy who had the nerve to take my pint of guacamole. Let’s just say that I told him to keep it… but not nearly that nicely. 😁
Over the years, I’ve come up with a few go-to recipes, that I make pretty much every time that someone around me (or I) travels. I’ll write a post with a list of my favorites soon, but here is one of my favorites in the meantime ~ quinoa tabbouli. The quinoa and hemp seeds make it a protein-packed dish that is incredibly light and fresh, and can also be made as spicy as you want it. And it holds up to traveling really well, so it’s a great one to take along. And it’s easy. Did I mention that?

Quinoa Tabbouli

  • 2 cups cooked quinoa
  • 1/2 bunch parsley, finely chopped
  • 2 Roma tomatoes, chopped
  • 1 regular or 2 small Persian or Japanese cucumbers (peel if you’re using a regular cuke)
  • minced red onion to taste (I usually use about 2-3 tablespoons)
  • 2 tablespoons hemp seeds
  • juice of 1 lemon (or more if you like it lemony)
  • 2 tablespoons olive oil
  • salt to taste
  • a couple dashes of cayenne pepper, to taste
My personal preferences in this recipe are Roma tomatoes (since they are less seedy and watery than regular ones), but heirloom tomatoes would also be great, and flat parsley (somehow I just like it better than the curly stuff).
Mix everything from the quinoa through the hemp seeds together in a medium-sized bowl. Add the remaining ingredients and mix well. Taste and adjust any of the seasonings – lemon, oil, salt, or cayenne. This is a very forgiving recipe that holds up well, so it’s easy to adjust to your particular taste.
Makes 2-4 servings, depending on your serving size!

Photos of Kelli's Plant-Based Cooking Workshop in Davis. 
It was great fun and delicious, too. Let us know if you'd like to do another one!



The Yoga Sutras

Patanjali’s “Yoga Sutra”

From this text and it's commentaries we can learn 'Purna Yoga Abhyasa'--the complete yoga practice.

This book, in 4 chapters written 2500 years ago by Patanjali, a sage and Samskrit grammarian is the probably the most significant text on Yoga. He compiled the yoga knowledge of his time (which may be more than 4000 years old) and organized it into a condensed wisdom, simply written in ‘threads’ or aphorisms in a ‘sutra’ writing style. The profound philosophical ideas in this form could be chanted, therefore memorized since most students of yoga didn’t have access to books or writings or may not have been literate. In this way the information was passed from teacher to student through the ages. The short pithy sutras are the ‘bare-bones’ of concepts and ideas. The style makes them difficult to completely understand so ancient teachers and enlightened sages (including Patanjali himself) added commentaries for their students. There are many ancient and modern texts of commentaries from which to find interpretations of Patanjali’s brief and powerful comments.

The sutras hold practical, down-to-earth suggestions about how we can best understand ourselves and how to live in harmony with others. These writings are not tenants of a religion, but describe a philosophy of life, and are amazingly just as relevant today as when they were written. Within the sutras are suggestions about how to gain "the ability to direct the mind without distraction or interruption- so we can live a focused and productive life"(Desikachar).

 When we think of yoga, we first imagine postures and perhaps breathing practices and meditation.  Patanjali has described the complete yoga practices that go beyond the yoga asanas on the mat, yogic breathing and meditation. Yoga as presented in this text is a whole lifestyle, a system of thought- a way to understand how to make good decisions and take responsible actions and to be happy in life. Taking action to be healthy, learn all about ourselves and improve the quality of our actions, will help us make fewer mistakes and be contented and peaceful. Patanjali’s describes the yogic idea that change is certain, but something deep within us is not subject to change. He helps us find that place within us that is peace and bliss. From there we can come back into the world behaving as our best selves, making the world a more peaceful and loving place
Kaliji’s commentaries are available on the TriYoga Kriya website. Some other modern commentaries are by T.K.S. Desikachar, Bramananda Svarasvati, Edwin Bryant, Frans Moors, Chip Hartranft, Georg Feuerstein, and many others. Ancient ones are by Vyasa, Vacaspati Mishra, Vinjnana Bhiksu. 

P.S. There is a fabulous Yoga Sutra class taught at the Davis Art Center by Ann Rogers. Check out their schedule.

Meet TriYoga Davis Students

Every so often we introduce one of our students. We want you to get to know them so you'll feel comfortable coming to class for the first time. OR if you've already been coming, we want you to learn more about who may be on the mat next to yours.

This time I'm happy to introduce Rick Palkovic.

A recent retiree, Rick wonders how he ever had time for work. He plays guitar and mandolin in various local performance ensembles, and turns his hand to songwriting and composition. You can spot him around Davis riding his bright green recumbent tricycle.  

Rick describes TriYoga as "a calm pool in the rushing stream of life." He enjoys the community of a class setting, too. "Sure, I could work out at home by myself, but there's a camaraderie when you're working with others. And, it's different from a workout at the gym. You're not wrestling with weights and machines, but only with the dynamics of your own body. I guess that's part of the inward-looking, spiritual dimension of yoga.”

See one of Rick’s performance ensembles, Tree-O. Or, better yet, listen to one of Tree-O's songs!

More about Rick from the Tree-O website: Rick has kept his musical muse going over the years by playing a little bit of everything. Yep, there he was in the polyester disco outfit playing guitar on Chicago covers in the early ‘80s (who knew? not me!). And there he was picking up Dobro and mandolin when the bluegrass band needed another instrumentalist in the '90s, all the while keeping up his interest in jazz guitar.

Multi-talented, huh? You can join his mailing list at "Contacts" to learn when he is playing around town with his wife, Jamie Knapp, another TriYoga Davis student, and musician George Haver.

The Dangers of Sitting Too Much

A have a meeting while walking
What? My hour-long workout is not enough?  Why do we need to do a lot of moving-all day long-not just during our workout hour?  To find out read the article below that I found at 

After you read the article, do some chair yoga at your desk-several times during the day. I found this fabulous little video by Adrien on you-tube. 
Then before or after work, join a TriYoga Davis yoga class. Check out our schedule

What You Can Do to Overcome the Health Hazards of Sitting
  • The news about sitting too much is not good, but it’s worth knowing: Our modern lifestyle, with long spells of sitting down, is hazardous to our health. You thought you knew that, right? That’s why you fit in an aerobic workout three to five times a week, like you were told. The emerging news is: That may not be enough.

    A new field called “inactivity studies” has been looking at what happens when we sit down a lot. And the surprising news is that sitting for too many hours can harm your health, whether or not you exercise the rest of the time. Couch potatoes and marathon runners share the danger, in slightly differing degrees. Dang, that’s depressing.

    “This is (hazards of sitting) an important field of study,” says San Francisco Internist Toni Brayer
    , medical advisor to MyLifeStages. “This doesn’t mean your exercise plan should be scrapped; it means you should find ways to reduce long periods of sitting, in addition to getting regular aerobic exercise.”

    What inactivity studies found about sitting

    A key study in the field of “inactivity” was attempting to figure out why some people gain weight while others don’t. The study subjects were fed the same amount of extra calories and forbidden to exercise during the study. Surprisingly, not all subjects gained weight. So what was happening?

    The researchers then wired up the subjects’ bodies to see how much they moved. Although no one was doing traditional “exercise,” they discovered that the leaner subjects moved a lot during the day – standing , walking, even just fidgeting. Th
    ese subtle movements burned calories and changed the subjects’ overall metabolism, in a healthy way.
  • Facts about sitting still, according to inactivity researchers:
    • When we sit, the electrical activity in the legs and gluteal muscles (buttocks) slows way down.
    • Calorie burning slows to 1 calorie per minute.
    • Enzymes in the blood that burn fat drop precipitously.
    • After two hours, good cholesterol levels can drop 20%.
Scientists at the Pennington Biomedical Research Center in Louisiana analyzed the lifestyles of more than 17,000 men and women over about 13 years, and found that people who sit for most of the day are 54 percent more likely to die of heart attacks. The results of this inactivity study were published in Medicine & Science in Sports & Exercise.

Another study found that those who sat the most had the highest mortality, not just from heart-related disease, but from cancer deaths as well, said the study published in the American Journal of Epidemiology. Those who sat a lot but did some exercise fared better than those who just sat, but sitting more than six hours a day impacted the mortality of all subjects, no matter what else they did.

How to move more and sit less

Many of us are tied to jobs that involve sitting at a desk, or to long commutes in the car. In addition, we may relax in the evening with more sitting, in front of the TV, video game or computer. So what can we do, short of opting for a job that involves manual labor?
"Do any kind of movement" -Dr. Brayer
    • Take breaks from your desk. These can be as simple as standing up for a phone call, or walking down the hall to the copier. Try to space this activity throughout the day, so you don’t sit for more than an hour without a break. (If you’re at home, you can try some moves from our easy home fitness circuit.)

    • Consider a standing desk arrangement, or a sitting ball. Yes, it’s different and might look weird at first– but the act of standing or balancing on a ball can burn many more calories and keep your muscles engaged and alive. You can also take a couple of minutes to try these desk exercises at work. Check with your organization to understand whether or not your organization policies permit these adjustments and under what circumstances.
    • Take a walk! Consider a walking meeting with co-workers, or just head out the door yourself, circle the building, and come back refreshed.
    • Move before climbing into the car for your commute. Is there a quick activity you can do before you leave in the morning - sweep the floor or hang up some clothes? Or, stop for a cup of tea on the way home to break up a long ride. Just getting out of the car and doing something active helps.
    • While watching TV – stand up. Do some squats and other moves to strengthen your legs. Dance around or do yoga poses. Ride your exercise bike. Or, if you aren’t ready for the sitting ball at work, bring one home and use it in front of the TV.
    • Play with the kids (or grandkids). Kids know how to move – you can hardly stop them. So play ball with them, or crawl around on the floor. Be more kid like and you will move more.

“We need to keep our bodies moving,” says Dr. Brayer. “Humans were built to stand, walk, bend, run and move. Our modern lifestyle forces us to sit still, and we weren’t built for that.”

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