Easy Yoga Weight Loss Tips, Part 1

Easy Yoga Weight Loss Tips, Part 1

Anna Montage, Health and Wellness Editor

Weight loss—sometimes we hear, read, and talk about weight loss so much we just don’t even want to think about it anymore! But, of course, there’s a big reason why this issue “weighs” so heavily on people’s minds. Maintaining a healthy body weight not only helps us to look and feel better, it’s also important for reducing risk for a broad range of diseases.

However, many weight loss programs are difficult to follow over the long term and have a poor success rate. That’s why it’s so important to focus on simple changes to your diet and lifestyle that make it easy and enjoyable for you to maintain a healthy body weight.

The ancient principles of yoga encompass not only hatha yoga exercises, but also include many helpful suggestions for losing excess weight and keeping it off—without a big struggle. Here are a few of the most important yoga weight loss tips:
Try to emphasize whole, natural foods in your diet, such as fresh fruits and vegetables, whole grains, etc. Simply adding lots of these wonderful foods to your diet will make it that much easier for you to give up the junky stuff. Fruits and veggies fill you up without making you fat, and if you eat them regularly you’ll gradually find yourself reaching for an apple instead of a candy bar when you have the urge to munch. It’s important to realize that taste is a learned thing, and you can train your tongue to crave healthy food.

Focus on the positive—make the effort to eat balanced, nutritious meals. It’s easy when you’re trying to lose weight to become so calorie, carb or fat conscious that you forget about the important stuff—like nutrition! Nutritious meals taste the best and they help you feel satisfied longer. Balanced snacks and meals also ward off the blood sugar swings that can have you running for the nearest soda or snack machine. So instead of thinking about all the foods you “can’t” have, focus on enjoying the delicious, healthy types of meals and snacks that make weight loss almost effortless. (Stay tuned for specific healthy meal and snack ideas in next month’s newsletter…)

A plant-based diet (vegetarian if possible!) is optimal for weight loss. Modern science has proven again and again that the vegetarian diet recommended in the ancient yoga texts really is the best for losing unwanted pounds and staying within your ideal weight range. Why is this the case? Well there are many reasons why a plant-based diet is so conducive for weight loss, but the most important thing is that it works. Unless you eat ice cream and pizza all the time, the vast majority of people find they readily lose weight on a vegetarian diet.

This isn’t exactly an ancient yoga tip, but try weighing yourself every day, at least while you’re actively trying to lose weight. Recent research has shown that daily weigh-ins can help people lose weight and avoid weight gain. Of course, you don’t want to become obsessed with your weight, but as you learn to eat healthfully according to your body’s need for fuel, it’s a good idea to see how your intake matches up with the numbers on the scale. That way you know when you’re on the right track and you can make adjustments as needed if you find you’re going a bit in the wrong direction. One exception to this is if you’re following an unbalanced diet, such as the numerous high-protein diets out there. High-protein diets trigger a substantial amount of water weight loss, so don’t be deceived by the falling numbers on the scale. Slow, steady weight loss is the easiest and healthiest to maintain.

Practice yoga on a regular basis. Yoga has so many weight loss benefits, it’s difficult to list them all. The stretching, toning and breathing exercises of yoga help your body mobilize and burn stored fat. The stress-reduction benefits of yoga help you stay calm and peaceful so that you don’t turn to food in times of stress. Yoga also helps you become more aware of your body, so that you know when and what to eat. Yoga exercises are very important for balancing the hormones and endocrine system, which may be helpful in weight loss and maintenance. The best way to experience all the benefits of yoga is to practice it often! Wai Lana’s yoga videos and DVDs make it easy to make yoga a regular part of your healthy lifestyle.

Wai Lana's Messages

Getting Vegetarian Protein Is Easy

Getting Vegetarian Protein Is Easy

When shifting to a vegetarian diet, one of the biggest concerns for some people is protein. They may worry when concerned friends ask, “Where are you going to get your protein?” But rest assured, you can always answer, “From everything I eat.” After all, when nearly all plant foods contain some protein, it’s quite simple to go vegetarian with little to no protein planning at all. I have been vegetarian since my teens. My children, now grown and lifelong athletes, have been vegetarian their entire lives, as are their children. All of us are busy, active, and energetic, and none of us has ever been protein-deficient. In fact, a well-rounded plant-based diet gives you not only ample protein, but also superior protein to animal sources.

How Much Protein Do We Eat?

Most North Americans consume more protein than they need. The US Food and Drug Administration recommends about 50 to 60 grams per day for the average adult, yet many people are consuming close to 100 grams a day—nearly double. The reason for this is overconsumption of animal foods—mainly meat, poultry, fish, and eggs—which typically contain 20% to 50% protein. The FDA recommends that only 10% of our calories come from protein.

Studies have linked prolonged protein overconsumption to common modern-day health issues such as arthritis, osteoporosis, and liver and kidney problems—to name a few. These conditions may also be the result of nutritional deficiencies since many high-protein animal foods come in poor nutritional “packages.” In other words, these foods often come hand in hand with unhealthy saturated fats and cholesterol. They also commonly lack fiber and many vitamins, minerals, and other key nutrients. So when we choose such “poor packages” to increase our protein intake, we may inadvertently contribute to a range of health problems, including an increased risk of colon cancer.

How Much Do We Really Need?

Protein is necessary for tissue growth, repair, and maintenance, but how much of it do we really need? Perhaps the greatest indicator of the human body’s protein requirements is human breast milk. Breast milk nurtures the body throughout its most concentrated stage of growth and development—for which protein is essential. Breast milk, however, is only about 7% protein—much less than the 30% comprising many Western diets. As fully grown adults, it’s unlikely that our protein needs would exceed that of an infant who more than doubles his or her body weight in one year.

The US FDA’s recommendation for protein has been cut in half over the past twenty years as scientists continue to debate how much we need. Right now, North American experts recommend 0.8 grams per 1 kilogram of body weight (1 kilogram equals approximately 2.2 pounds). For the average adult, this would translate to about 50 to 60 grams a day, or 10% of our daily caloric intake.

Protein requirements can vary somewhat according to body type, age, level of activity, stress, pregnancy or lactation, injury, or illness, but it is still very easy to meet these requirements with a well-balanced plant-based diet. In fact, it is very difficult to eat well and be deficient in protein. To be deficient in protein, you’d have to be deficient in many, many other nutrients as well.

Which Plant Foods Contain Protein?

All of them. Some plant foods contain just a trace amount while others have an abundance. Protein is comprised of amino acids, eight of which are not created by the human body. These eight “essential” amino acids, therefore, must come from our food, and they can easily be obtained from a wholesome, varied vegetarian diet. Examples include dhal with rice and veggies, nut butter on whole grain bread, muesli or cereal with milk or yogurt, cheese with healthy crackers, and black beans with tortilla and salad. Tempeh, tofu, sprouts, amaranth, quinoa, broccoli, collard greens, and shiitake and oyster mushrooms are also excellent sources, with a range of 10% to 50% protein—well over the 10% recommended by the FDA.

Variety and Nutrition

So now that your protein concerns are gone, focus on choosing foods that offer a good nutritional “package.” Protein is important, but no more important than other key nutrients. Plants are by far the most nutrient-rich foods on earth. In fact, the American Cancer Society’s top 30 foods for cancer prevention are all plants. So take advantage of the wide variety of plant foods available to you and eat different beans, whole grains, nuts and seeds, and fresh fruits and vegetables.

Some easy ways to get extra nutrition (and protein) to your diet are to add chickpeas and toasted pumpkin seeds to salads, soy veggie “ground beef” to pasta sauce, tofu or shiitakes to stir-fries, or lentils to hearty vegetable soup. Lightly steamed or sautéed dark leafy greens like collards, chard, spinach, and kale make a great side dish, packed with nutrition and protein, or add them at the last minute to stir-fries or soups. Make barbecue tofu sandwiches, portobello mushroom burgers, or TLTs (tempeh, lettuce, and tomato). Opt for whole grain bread and pasta, which contain about 50% more protein (and other nutrients) than their refined counterparts.

Remember, if you’re eating enough healthy food, you’re eating enough protein. So relax and enjoy your veggies, including this delicious, nutritious soup.

Recipe

Wasabi Green Pea Soup

The peppery flavor of wasabi, or Japanese horseradish, subtly permeates this flavorful pea soup, gently stimulating your metabolism and invigorating your lungs. Light yet sustaining, this protein-rich soup will energize you without making you feel heavy. It’s perfect for weight-watchers—though you wouldn’t know it upon tasting.


Ingredients

Tips/Variations

6 cups water

2 cups chopped parsnip (3-4 parsnips)

Oil spray

1 cup firm tofu, cut into 1/2-inch cubes

4 Tbsp Bragg Liquid Aminos or tamari

4-1/2 cups frozen peas (defrosted, 20 ounces)*

2 tsp wasabi powder or paste or to taste

1 tsp salt or to taste

*If using frozen fresh peas (not pre-cooked), add them in step 1 along with the parsnip.

Procedure

1. Place the water and parsnip in a 4-quart pot over high heat and bring to a boil. Reduce the heat to medium-low, cover, and cook for about 10 minutes or until tender.

2. Meanwhile, heat a medium skillet over medium heat, spray with cooking oil, and add the tofu cubes. Pan-fry for 5 to 7 minutes, stirring occasionally, until most sides are golden. Spray more cooking oil when necessary. Add 2 tablespoons of the Braggs or tamari, stir, and cook for another minute or so until dry. Remove from heat.

3. Remove the soup from the heat and add the remaining 2 tablespoons Braggs or tamari along with the peas, wasabi, and salt. Allow the peas to blanch until tender.

4. In batches, place the soup in a blender and blend until smooth. Return to the pot, add the tofu, and stir through. Ladle into bowls and serve.

Hands-on prep time: 5-10 minutes

Cook time: 10-15 minutes

Total time: About 25 minutes

Makes about 8 cups

Wai Lana's Weekly Message

Do Yoga

Be happy, and be healthy! :)


Wai Lana Yoga

Wai Lana's Eco Spa!

A good friend of mine just sent me this delightful Eco Spa pack as a gift. She knows how much I love Wai Lana's merchandise and everything else. :)

I have yet to try it, but I love the looks and smells of it.

Equestrian Pose

Equestrian Pose

Part of the Salute to the Sun, this lunge gives you a powerful thigh, groin, and hip stretch while loosening the spine.

1. Come onto your hands and knees with your knees and feet together. Your hands are a few inches in front of your shoulders.

2. Lift your knees and straighten your legs. Balance here a moment. Exhale completely.

3. Inhale and step your left foot forward between your hands. Rest your right knee on the floor.

4. Continue to inhale as you lift your head and shoulders, stretching your neck back. Let your palms come up so just your fingertips rest on the floor. Breathe normally as you hold for 10 to 20 seconds. As you arch upward, feel the stretch in your breastbone. Try to keep your left heel on the floor.

5. Exhale as you straighten your chest and bring it forward.

6. Push down on your palms, lift your hips, and step your left foot back. Repeat on the other side.

Focus in the Pose...
To increase the thigh and groin stretch, sink your weight into your hips while lifting your chest. Try to increase the arch in your upper back.

Benefits...
• Massages the abdominal organs
• Harmonizes the nervous system

Click here to watch the video

Today's Gem of Wisdom

If I keep a green bough in my heart, the singing bird will come.
Chinese proverb

Wai Lana's Gem of Wisdom

Tips to Improve Your Health by Juicing

Below is a short article about how to improve your health with juicing:

Tips to Improve Your Health by Juicing
When trying to incorporate raw foods into one's diet, juicing is a very effective way to add in large amounts of different raw foods. Many people have a large build-up of mucoid plaque within the intestines because of poor diets. When this happens, the body is severely limited in its ability to absorb necessary nutrients from foods eaten. Juicing will encourage and improve this absorption; and juicing is a very easy way to accomplish this.

Vegetable juicing is preferable over fruit juicing because fruit juice often increases insulin levels. Carrot and beet juices are an exception to this, however, because these vegetables juice similarly to fruit juices.

Another advantage of vegetable juicing is that by juicing the vegetables instead of eating them normally, one can consume many more vegetables than would ordinarily be possible. It is possible to consume one pound of raw vegetables per fifty pounds of body weight when consumed by juicing.

Tips for Optimal Juicing:

- Mix the pulp back into the juice because it is very high in fiber. This fiber will help with elimination and helps promote beneficial bacteria levels within the colon.
- The best juice is fresh juice. The ideal situation is to drink vegetable juice immediately after juicing. If carefully stored, however, vegetable juice can be stored for up to 24 hours with only a moderate nutritional loss.
- To store vegetable juice, pour into a clean, glass jar (opaque if possible) and cover with an airtight lid. Avoid as much airspace as possible in the container because oxygen will oxidize the juice and diminish the nutritional content.
- When consuming stored vegetable juice, allow it to sit at room temperature for approximately 30 minutes prior to drinking.

Source

Be sure to check out Wai Lana's Juice book for the most tasty and healthy juice recipes!

Music of the heart

Some days, when I'm just feeling really down and sad, I play Wai Lana's Yoga Sound and it just makes me feel so much better. I can testify to the wonders it works on me!

Channel yoga

Channel yoga

The Arizona Republic
January 2009

If the idea of doing yoga in front of others has you quaking in your stretchy pants, try it in the privacy of your living room with Wai Lana, host of the long-running PBS series Wai Lana Yoga. Turn to Channel 8 (KAET) at 6 a.m. every weekday to learn how to do a sun salutation without anyone watching.

Wai Lana In the Media

Eat your herbs and do yoga, ease menopause

Hatha yoga does wonders to stabilize the levels of hormones your body produces, so in tricky times like menopause, - for your sake, and for the sake of all the people you love, do your hatha yoga and eat these herbs everyday!

Four Herbs to Ease the Symptoms of Menopause
Menopause can cause a number of mild to severe symptoms such as mood disturbances, vaginal dryness, sleep disturbances and hot flashes. Yet many people don`t realize that these symptoms are a result of a physical imbalance. Herbs, along with plenty of exercise and a healthy diet can bring the body into balance and ease the symptoms durng this time of life. Here are 4 herbs that can effectively alleviate menopausal symptoms.

Black Cohosh

Black cohosh grows in Eastern North America. It contains phytochemicals that have been shown to help with menopause. It is believed that Black cohosh may contain phytoestrogens that work very much like natural estrogen. Black cohosh may work directly on the hypothalamus, which is located at the base of the brain and regulates body temperature, hormone production, and other functions associated with menopause.

Black cohosh can relieve symptoms including night sweats, hot flashes, anxiety, and depression. In a recent study, 80% of women taking a black cohosh supplement experienced an improvement in their hot flashes, sweating, and heart palpitations.

Dong Quai

Dong quai, also known as Chinese Angelica, is a Chinese herb and is one of the most well known herbs for treating the symptoms of menopause. Dong quai contains phytoestrogens that bind to the estrogen receptors in our body, increasing the levels of estrogen. Benefits include a reduction in hot flashes, mood swings, anxiety, and vaginal dryness. In clinical studies, women taking dong quai reported a 25% decrease in the severity of their symptoms.

Maca Root

Maca comes from South America, and has been used for centuries to treat menopause and other sexual health complaints. It helps to balance out estrogen and progesterone, as well as other hormones to relieve symptoms and promote optimum health. It is known to be highly effective at reducing hot flashes and vaginal dryness. It can also restore sex drive that was lost during menopause, boost memory and decrease the effects of osteoporosis.

Red Clover

Red clover grows naturally in Europe and Asia. It is well known as a powerful herb for all menopausal symptoms. Red clover is one of the primary sources of phytoestrogens, which are plant estrogens that mimic the female sex hormone. These phytoestrogens help to increase the levels of estrogen in the body, thus relieving menopausal symptoms.

Studies on red clover have verified that it does reduce menopause symptoms such as hot flashes and mood swings. In a recent study in the Netherlands, women taking a red clover reported a 44% decrease in their hot flashes over 8 weeks. Red clover is also believed to fight osteoporosis, and increase the amount of high-density lipoprotein, or "good" cholesterol, in the bloodstream. This has been linked to reducing the risk of heart disease in menopausal women.

Source

Do yoga, warm up

It's been very cold up here for the past few days. I've been doing extra yoga to try to keep warm and stop myself from eating too much. I've been tempted to just gorge myself, for the most part.

Wai Lana Yoga's TV schedule

I'm just delighted about how the soups I've tried from Wai Lana's new soup book have turned out. There are few things better than a delicious, warming soup when it's so bitterly cold.

Gem of wisdom

If I keep a green bough in my heart, the singing bird will come.
Chinese proverb

Wai Lana's Gem of Wisdom

Ommmm Baby

Ommmm Baby

Playthings Magazine
April 2006

Yoga's mental and physical benefits are a healthy selling point

New products in the Little Yogis line from Wai Lana (Malibu, Calif.) include the EnviroMat, a chloride-free, biodegradable soft mat for yogis of all sizes (a Little Yogis-themed mat is also available). The Daydream DVD features Wai Lana's naptime cartoon, which utilizes an ancient yoga relaxation technique, Yoga Nidra, to help small children calm down and sleep. The DVD guides kids through meditation activities, as well as entertaining them with animated waterfalls, balloons and dancing butterflies. Exercise kits, a Teacher's Yoga Kit, and a Fun Songs book and CD.

Spiritual sales
For toy retailers, the company offers point-of-sale floor displays for Little Yogi mats, and kits and promotional flyers that list the health benefits of each product. Currently, the products' consumer base includes parents, as well as daycare centers and schools that use the product as part of their fitness and naptime programs.

“The Little Yogis line is a great fit for many retailers—especially toy stores,” says Wai Lana, founder and president of Wai Lana. “The line has fun and exciting activities for children that will help them grow mentally and physically, so parents really appreciate it. Little Yogis is unique, because it has excellent entertainment value, as well as a positive influence on child development. By helping [parents] understand the incredible difference these products can make, it becomes easy for them to pass along that enthusiasm to their customers.”

Lana initially started the company to offer products that help combat obesity, but yoga's relaxation and meditation exercises are also helpful for children with sleep problems, or for calming young children. “With such high rates of childhood obesity, ADD, and ADHD, there is a real need for children to have tools for achieving health, happiness, and balance naturally,” says Lana. “My children practiced yoga as they grew up, and it helped them tremendously. I wanted to make the benefits of yoga available to other children as well. So I created the Little Yogis—a product line that's fun and entertaining while taking children in a positive, healthy direction. The Little Yogis makes these yoga techniques fun and appealing.”

Lana adds that parents should consider yoga to help balance a child physically, mentally, and emotionally. “As children have fun doing yoga asanas (postures), they develop flexibility, coordination, balance, strength, and body awareness. Such qualities help them perform better in sports and make them less prone to injury. Performing yoga asanas also increases their determination and ability to focus. This really gives kids a learning advantage when it comes to schoolwork, music lessons, martial arts, and other pursuits. Yoga also regulates hormones and calms the mind, making its techniques valuable tools when kids feel angry, frustrated, fearful, or stressed.”

“Yoga is great fun for kids,” says Lana. “Children love pretending to be different animals in poses like Lion, Cobra, and Seabird. They get to use their imagination to be windmills, bridges, and boomerangs. I look around and I see children growing up so fast and dealing with all kinds of stress—whether it's because their families are breaking up or they feel peer pressure to act older than they are. Yoga lets them relax and have fun getting familiar with their bodies through movement, balance, and even music. Yoga lets kids be kids.”

Wailana In the Media

Wai Lana Equestrian Pose

Equestrian Pose

Part of the Salute to the Sun, this lunge gives you a powerful thigh, groin, and hip stretch while loosening the spine.

1. Come onto your hands and knees with your knees and feet together. Your hands are a few inches in front of your shoulders.

2. Lift your knees and straighten your legs. Balance here a moment. Exhale completely.

3. Inhale and step your left foot forward between your hands. Rest your right knee on the floor.

4. Continue to inhale as you lift your head and shoulders, stretching your neck back. Let your palms come up so just your fingertips rest on the floor. Breathe normally as you hold for 10 to 20 seconds. As you arch upward, feel the stretch in your breastbone. Try to keep your left heel on the floor.

5. Exhale as you straighten your chest and bring it forward.

6. Push down on your palms, lift your hips, and step your left foot back. Repeat on the other side.

Focus in the Pose...
To increase the thigh and groin stretch, sink your weight into your hips while lifting your chest. Try to increase the arch in your upper back.

Benefits...
• Massages the abdominal organs
• Harmonizes the nervous system

Wai Lana Yoga- Weekly Yoga Asana

End Neck Pain, Do Yoga

Just do Yoga. As you can see in the MSN Fitness article below, it's all the same exercises as Wai Lana does. :)
Nothing loosens up my body- not just my neck- my whole body- like Wai Lana Yoga.

End Neck Pain in 3 Moves

Three strength-building sessions per week can reduce neck pain by a whopping 80 percent in less than three months, according to Denmark's National Research Centre for the Working Environment, which studied 42 women ages 36 to 52.

Researchers believe that strength-training—they used the three moves below—may help generate new muscle in place of injured tissue.

For each, keep knees slightly bent. Using 2- to 5-pound dumbbells, do three sets of eight to 12 reps, three times a week on nonconsecutive days.

* Shoulder shrugs: Hold arms at sides, palms facing in. Keeping arms straight, pull shoulders up to ears, pause for a second, and lower.
* Reverse flies: Bend forward so chest faces floor, arms hanging down, palms in. With elbows slightly bent, squeeze shoulder blades and raise arms to sides, parallel to floor; pause, then lower.
* Upright row: Start with palms in front of thighs and facing legs. Bend elbows out to sides, and pull weights up to about collarbone level. Pause, then lower.

MSN

Staying in a good mood

Below is a great little article from Wailana on how you can give yourself a boost with good-mood food.

Bananas are real good for you too. I'll post more on them tomorrow!

Winter Boost with Good-Mood Food
Fit Yoga
February 2006

Moving into the final stretch of winter, the days can often seem bleak and our bodies sluggish. The giddy anticipation of the holidays that kept things festive and upbeat is gone. We’re simply biding our time, waiting for the first signs of spring—and for the welcome burst of life and energy that comes along with it. In short, the end of winter is often a time when people feel genuinely ready for sunnier days.

Believe it or not, a healthy, balanced diet is one of the best ways to fight the winter doldrums, so why not give your diet a little extra focus right now? Foods rich in B vitamins are definitely worth including. Whole grains, for instance, like brown rice, oats, and whole wheat, are both strengthening and soothing. They regulate the nervous system, nourish depleted cells, and provide clean-burning fuel for the body, without the energy highs and lows you get from refined grains (i.e., white rice or bread). Legumes such as green peas, baby limas, and soybeans (tofu too) are also versatile body-balancing foods.

Let colors be your guide. Orange foods like yam, winter squash, and paprika, for instance, are natural antidepressants. Red foods like chili, beet, and berries have a stimulating effect that can boost your energy, as well as your mood. On the other hand, green foods, like spinach, chard, and lettuce, are soothing, helping calm frayed nerves, strengthen the blood, and satisfy hungry cells—perfect for taking the edge off a stressful day.

In general, try to limit—or better yet, avoid—refined sugars, foods containing MSG and other unhealthy additives, alcohol, and caffeine. Drink lots of water, warm herbal teas, and fresh fruit and vegetable juices. Include uplifting fresh herbs like basil and rosemary. And make sure you’re getting enough omega-3 fatty acids (my favorite source is pumpkin seeds, lightly toasted and still warm from the oven). Bundle up and take a brisk walk after dinner. It will improve digestion and help you draw energy from your food.

Soothing and strengthening, this restorative recipe is quick and easy to make. The basil and rosemary help calm the mind and improve mental function. Miso and mineral-rich potato (the ultimate comfort food) help alleviate acid conditions in the body, while emerald chard brings a wealth of calcium and magnesium, as well as chlorophyll, a plant pigment concentrated with the sun’s healing energy. Potassium-rich apple cider vinegar is also an effective good-mood food.
Potato Chard Pick-Me-Up
Ingredients

31/2 cups water
1/2 teaspoon salt or to taste
2 cups chopped potato (1-2 potatoes)
1/2 cup shelled soybeans (edamame) or baby lima beans
3 tablespoons raw pumpkin seeds
1 teaspoon Bragg liquid aminos or soy sauce
1 cup chopped zucchini
2 cups thinly slivered green or red chard (2-3 large leaves)
3 tablespoons white or yellow miso
11/2 tablespoons apple cider vinegar
1 tablespoon slivered fresh basil
1 teaspoon minced freshrosemary

Procedure

1. Place the water, salt, potato, and beans in a 3-quart pot over high heat and bring to a boil. Reduce the heat to medium, cover, and simmer for about 10 minutes until the potato is tender.
2. Meanwhile, place the pumpkin seeds in a skillet over medium heat and dry-toast for a few minutes, stirring occasionally, until they begin to puff up and brown. Add the Braggs or soy sauce and stir for a few seconds until the seeds are dry. Remove from the heat and set aside.
3. When the potato is just tender, add the zucchini and chard to the soup and simmer another 5 minutes until the chard is completely wilted. Remove from the heat.
4. Ladle 1/3 cup of the broth into a small cup, add the miso, and combine until smooth. Add this to the soup along with the apple cider vinegar, basil, and rosemary. Add a little more salt to taste if necessary. Ladle the soup into bowls, garnish with the pumpkin seeds, and serve.

Tips/Variations

Potato variation: You can use yam or parsnip instead of potato.

More B vitamins: I’m a big fan of nutritional yeast, which, despite the unsavory name, is actually a delicious yellow, flaky or powdery seasoning that can be found in well-stocked health food stores. Add a tablespoon or two for more B vitamins and a richer, almost cheesier flavor.

Spice it up: If you want the soup to have some kick, add a minced fresh chili.


Hands-on prep time: 10 minutes
Cook time: 15 minutes
Total time: 20 minutes
Makes about 6 cups

Wai Lana is the popular host of long-running series Wai Lana Yoga, which airs nationally on PBS, the Wisdom Channel, and other networks. This recipe is from her book Wai Lana’s Favorite Soups. For more information on Wai Lana and her products, visit wailana.com.


From Wai Lana in the Media

Helping Kids adjust

It's always a hard thing for kids to adjust to all the changes that will come into their lives. Meditation for kids is always a great way to help them adjust.

Try Wai Lana's little yogis to help your kids get healthy and happy - no matter what's changing around them.

Mrs. Obama, two daughters head to D.C.
Posted: 09:34 PM ET

From CNN Associate Producer Martina Stewart
Malia and Sasha Obama, pictured here on a recent Hawaiian vacation with the President-elect, traveled to Washington Saturday with Mrs. Obama.
Malia and Sasha Obama, pictured here on a recent Hawaiian vacation with the President-elect, traveled to Washington Saturday with Mrs. Obama.

WASHINGTON (CNN) — Future First Lady Michelle Obama and daughters Malia and Sasha have taken a big step in their own transition to the White House.

The Obama women left Chicago and traveled to Washington Saturday, according to a pool report from the president-elect's traveling press corps.

Malia and Sasha Obama are set to begin classes Monday at Sidwell Friends, a private school in the D.C. area. Their father will arrive in Washington on Sunday evening, according to the pool report.

The Obamas are staying at the historic Hay Adams hotel near the White House until January 15, when the official guest residence at the Blair House becomes available to them. They will move into the White House on January 20 after the inauguration.

Children Fight Obesity with Fun Exercise

Children Fight Obesity with Fun Exercise

With childhood obesity on the rise, the need for children to engage in healthy activities and learn about proper nutrition has become more critical than ever before. Because change becomes more difficult with age, teaching children healthy habits while they are young is the key to preventing obesity.

Wai Lana, host of the popular PBS series Wai Lana Yoga, has created a book filled with imaginative and playful exercises for children. With colorful, fun-filled cartoons and instructions, Wai Lana’s Little Yogis Fun Exercise book helps kids grow strong, flexible, and focused as they pretend to be camels, beetles, cobras, and roly-poly bears.

Understanding the difficulties facing modern-day children, Wai Lana has prepared this book specifically to help kids develop positive habits that will benefit them throughout their lives. Beyond just helping them practice yoga poses, Wai Lana’s Fun Exercise book starts kids on the road to true health and well-being—as little yogis.

The latest product in her Little Yogis line, Wai Lana’s Fun Exercise book joins a multitude of existing Wai Lana children’s products, which include DVDs, music CDs, mats, kits, games, and activity books. The 64-page, hardbound Fun Exercise book is filled cover to cover with enchanting illustrations that encourage children to pretend they’re different animals, insects, and other fun things.

Colorful, imaginative, and richly detailed, this captivating book entertains kids with hilarious characters, fun games, silly jokes, and beautiful pictures. Whether kids enjoy it for exercising, playing, reading before bed, or simply gazing at for pleasure, this delightful book is sure to be treasured by them—and their parents.

Press Contact:
Angie Smith
angie@wailana.com
Tel 800-624-9163
Fax 805-986-5447

Consumer Orders:
Tel 800-228-5145
Wholesale Orders:
Tel 800-624-9163
www.wailana.com
SRP: $19.95

Wai lana in the Media

Happy New Year!

Best wishes for this year of 2009!

We had a very simple celebration over the new years. Our little family just got together and had a delicious dinner.

My friends and family all loved the Paella recipe I tried from Wailana:

Paella




Paella is a famous Spanish dish that takes its name from the wide, shallow skillet it's traditionally cooked in. Although there are as many paella recipes as there are chefs, common to most of them is the use of saffron, which imparts its bright yellow color and bittersweet taste. This vegetarian variation includes lots of fresh vegetables and tender chunks of pan-fried tofu.

1 1/4 cups uncooked basmati rice
1 1/4 cups uncooked sticky rice*

2 1/2 Tbsp. olive oil
10 oz. firm tofu, cut into 1/2-inch cubes
One small bunch of fresh chives, chopped
Half a red bell pepper, cut into strips
Half a green bell pepper, cut into strips
1 cup fresh shiitake mushrooms, sliced
1 cup button mushrooms, sliced
3 medium tomatoes, cut into segments
1 cup fresh or frozen peas
1/4 tsp. saffron
1/4 tsp. turmeric
2 Tbsp. soy sauce
1 to 2 tsp. salt, or to taste
1/2 tsp. black pepper
Fresh parsley for garnishing

1. Rinse and cook both kinds of rice separately. For each one, place the rice into a small saucepan with 2 cups water. Cover and bring to a boil on high heat, then immediately reduce the heat to the lowest setting. Cook until the water is absorbed and the grains are soft, about 15-20 minutes. Remove and set aside.

2. Heat 1/2 Tbsp. of the oil in a nonstick skillet and pan-fry the tofu until golden brown. Set aside. In a wok or large skillet heat the remaining 2 Tbsp. oil and sauté the chives, bell peppers, and mushrooms over medium heat. When slightly tender, stir in the tomatoes, pan-fried tofu, peas, saffron, and turmeric.

3. Cook for about 4-5 minutes until the vegetables are just tender and some of the moisture has dried up. Add the cooked rices along with the soy sauce, salt, and pepper and gently toss to combine. Heat until warmed through. Garnish with parsley if desired.

Serves 12

*Sticky rice is also called sweet or mochi rice and can be found in Asian markets or the Oriental section of some supermarkets.

Nutritional Information Per Serving:
Calories: 211, Fat 4.6g (41 cal), Carbohydrate 35.9g (144 cal), Protein 6.6g (26 cal)
Added information: Saturated Fat 0.6g, Cholesterol 0mg, Sodium 564mg, Dietary Fiber 2.1g

Wai Lana's Recipes

I did just throw in some olives and toasted sesame seeds in addition to the rest of it.

Best wishes. :)