July 2010 - Issue 44
I hope you're enjoying a wonderful summer beginning. It's
such a pretty time of year. Albeit, the weather may not be
cooperating as we would like, but the gardens are coming into
bloom and everything is so pretty!
We're offering several classes over the summer months.
Many will begin next week. I hope more of you will take
advantage of our free classes at Greentree Village when
you join our Cleanse, Replenish, Revitalize program.
You can find more information at
www.intoyoga.ca/free_summer_yoga.htm. To register,
just call 604.421.9872. If you only want the classes, and
not the cleanse program then complete the registration form at
www.intoyoga.ca/registration_form.htm and mail it in with
We'll be having an information meeting on Wednesday July 7
from 7:00pm - 8:30pm in Burnaby about our cleansing
programs. Anyone is welcome. You do not have
to be registered in the Cleanse, Replenish, Revitalize program
to attend. Bring two guests and receive a free gift. If you're
interested in coming, please email
firstname.lastname@example.org to get the location, etc.
For more about what we offer, please visit our website
at www.intoyoga.ca or go directly to our classes page at
www.intoyoga.ca/classes.htm. These are updated frequently as
classes are added or revised. Please visit often.
I hope you enjoy our July Newsletter.
Free Summer Classes
Sun Salutation Sequence
10 Tips to Prepare You for a Healthy Pregnancy
Recipe - Curried
Nutritional Cleanse Seminars at Work
Sleep Tips for Every Child
Promote YOUR Business
Quips and Quotes
Find us on Twitter and Facebook
Your Contributions Welcome
We Want Your Feedback
Email A Friend
Free Summer Classes
When your body is at peak health, you have the energy and desire to
be active, are able to maintain a healthy weight and you feel so
good that you believe you can accomplish anything.
Wouldn’t you like to feel healthy
within every fiber of your body? YOU CAN - with the help of
nutritional cleansing! Find our more at
The Sun Salutations can be daunting when you first learn it.
Proper alignment, proper breath, correct sequencing, etc. There
are many variations of the Sun Salutation. Here's one that
is similar to the basic variation I teach in class. This
sequence adds a Downward Dog before and after Plank/Cobra, where
I usually included Downward dog only after Plank/Cobra.
I hope these illustrations will help those of you who find Sun
Salutations confusing. You'll find the sequence
to Prepare You for a Healthy Pregnancy
1. Avoid produce with
According to the
Environmental Working Group, you can lower your pesticide
exposure by 90 per cent simply by avoiding the most
contaminated conventionally grown produce: peaches, apples,
sweet bell peppers, celery, nectarines, strawberries,
cherries, lettuce, imported grapes, carrots, and pears. If
you’re really craving one of these foods, opt for organic.
Conventionally grown fruits and vegetables that have the
lowest levels of pesticide residue include: onion, avocado,
sweet corn, pineapple, mango, asparagus, sweet peas, kiwi,
cabbage, eggplant, papaya, watermelon, broccoli, tomato, and
2. Feast on folic acid before conceiving and
while pregnant. Sources include dried beans and
peas, citrus fruit, spinach and broccoli. Adequate folic
acid early in a baby's development helps prevent
neurological defects, such as spina bifida. Note: too much
folic acid may pose it's own risks, so talk with your doctor
about how much you need.
3. Reduce consumption of alcohol and caffeine,
and quit smoking. Women who smoke during pregnancy
(or are exposed to secondhand smoke) are more likely to give
birth to small babies with low birth weight. Alcohol and
caffeine lower overall health and can negatively impact a
4. Ease up on animal fats. Animal
products can contain synthetic hormones, antibiotics and
organochlorine chemicals, such as dioxin, DDT and other
pesticides, which concentrate in animal fat. The same
chemicals that accumulate in animal fats are transferred to
our own when we eat them. Then they linger there for years
quietly causing damage. When you buy meat, poultry or dairy,
look for low fat options (get the unsaturated fats your body
needs from plant sources like walnuts, flax seeds, and
avocadoes). Trim all fats and skins and broil meats and fish
so that the fats drain away. Avoid frying, which will lock
in the contaminants. You can also do your body a favor by
reducing how much meat you eat. Making even one vegetarian
meal a week can make a big difference.
5. Select safer seafood. Eating seafood
is the primary way we are exposed to methylmercury, a potent
neurotoxin. Fish can also be contaminated with PCBs, which
are a probable carcinogen. Still, fish are an important
source of good fats known as Omega-3 Fatty Acids. Eat
seafood in moderation and choose types with lower levels of
contamination like Herring, Mackerel, Anchovies, Clams, Wild
Alaskan Salmon, Shrimp, Tilapia, and Black Sea Bass
6. Get smart about plastics. Some
plastics cause dangerous pollution during manufacturing and
some contain chemicals suspected of causing harm -
especially to developing fetuses. Avoid those numbered 1, 3,
6, or 7 (PC). These resin codes are typically on the bottom
of an item in a triangle of arrows. When using any plastic,
be safer by not using in the microwave or with hot food (the
heat promotes leaching). Discard or stop using for food and
beverages when the product begins to have signs of wear and
tear. Also, ban the can. Canned foods and beverages are
lined with a plastic resin that contains bisphenol-A, a
hormone-disrupting chemical. Many manufacturers are
beginning to explore safer alternatives, but in the meantime
you should choose foods that are fresh, dried or frozen or
packaged in glass jars.
7. Wet your whistle with water.
Americans drink an overwhelming amount of sodas, sports
drinks, energy boosters, juices (that often contain little
juice), and other bottled beverages. The first problem with
this is that most of these drinks are loaded with sweeteners
and artificial flavors and colors. The second is that
they’re bottled in plastic, which can leach additional
chemicals into the drink. Your body is roughly 70% water, so
hydrate it with water! Skip the single-use bottled water
which can be contaminated by the plastic bottle (it’s also
less regulated than tap water.) Make an investment in a
water filter and reusable stainless steel water bottles.
They quickly pay for themselves.
8. Test for lead while planning your pregnancy.
Lead is a potent neurotoxicant that is stored in the bones
and can be passed to a developing baby through the placenta.
Test your paint if your home was built before 1978. The US
Environmental Protection Agency maintains a list of
certified labs where you can send paint samples. Removal of
lead paint must only be done by a professional and pregnant
women should stay away from the area until it is thoroughly
cleaned. Test your tap water for lead and talk to your
doctor about having your blood tested for lead.
9. Use fewer personal care products.
Many personal care products contain chemicals that disrupt
hormones your baby will rely on for proper development. And
others contain carcinogens and neurotoxicants, among other
things. The best thing for you and baby is to reduce how
much you use and to choose the safest products. Look for
products with fewer ingredients – ideally those with the
USDA Certified Organic Seal. Avoid products with Parabens,
Phthalates (DEHP, BBP, DBP, DMP, DEP), DMDM Hydantoin,
Fragrance, Triclosan, Sodium Lauryl/Laureth Sulfate, DEA (diethanolamine)
and TEA (triethanolamine), Formaldehyde, PEGs (polyethylene
glycol), and anything with "glycol" or "methyl."
10. Clean without toxic chemicals. You don't
need a chemical arsenal to keep your home clean. Basic
ingredients like baking soda and vinegar can tackle most
household chores. Or, you can look for natural products at
the store (don't be fooled by marketing, though. Check the
label for ingredients.) Avoid products that say poison,
warning, or danger and products with unidentified
"fragrance." You should also avoid the top toxics:
nonylphenol ethoxylates (NPEs), triclosan, ammonia, chlorine
bleach, DEA, TEA, hydrochloric acid, sodium hydroxide, and
Christopher Gavigan is Chief
Executive Officer of Healthy Child Healthy World. For more
than a decade, he has dedicated himself to improving the
lives of children and families. He holds degrees in
environmental science and geography from the University of
California, Santa Barbara, and has extensive graduate
training in child psychology and education. He has worked as
an ecology and sciences teacher in Los Angeles and the San
Francisco Bay area, and as a child and family specialist. He
is the founder of Pinnacle Expeditions, an outdoor
leadership program for teenagers.
Curried Chicken Pita
Roasting a chicken for dinner is a pretty easy meal. The
sweet touch that cranberries and pear add to this tangy
curried chicken salad is nice. Toasted sliced almonds add a
6 tablespoons nonfat plain yogurt
1/4 cup low-fat mayonnaise
1 tablespoon curry powder
2 cups cooked, cubed chicken breast (see Tip, below)
1 ripe but firm pear, diced
1 stalk celery, finely diced
1/2 cup dried cranberries
1/4 cup sliced or slivered almonds, toasted (see Tip, below)
4 4- to 5-inch whole-wheat pita breads, cut in half
2 cups sprouts
1. Combine yogurt, mayonnaise and curry powder in a large
bowl. Add chicken, pear, celery, cranberries and almonds; toss to
2. Fill each pita half with 1/2 cup chicken salad and 1/4 cup
Tip: To make ahead: Cover and refrigerate the salad (Step 1)
for up to 2 days.
Tip: If you don’t have cooked chicken, poach about 12 ounces
chicken breast for this recipe. Place boneless, skinless chicken
breast in a medium skillet or saucepan. Add lightly salted water (or
chicken broth) to cover and bring to a boil. Cover, reduce heat to
low and simmer gently until the chicken is cooked through and no
longer pink in the middle, 10 to 15 minutes.
Tip: To toast sliced or slivered almonds: Place in a small dry
skillet and cook over medium-low heat, stirring constantly, until
fragrant and lightly browned, 2 to 4 minutes.
Nutritional Value Per Serving:
323 calories; 7 g fat (1 g sat, 3 g mono); 58 mg
cholesterol; 41 g carbohydrate; 27 g protein; 6 g fiber; 352
mg sodium; 372 mg potassium.
Nutrition bonus: Magnesium (17% daily value).
& Nutritional Cleanse Seminars
Is your mind ready for summer, but your body maybe not so
much? Can't make it to a class at one of our locations?
Into Yoga offers on-site Corporate classes. That's right, one
of our friendly knowledgeable instructors will come to your place
of work and teach Yoga or Pilates in a room you provide.
Fees for on-site programs begin at $5 per person.
Call 604-421-9872 or email
email@example.com. Visit our Corporate page on our website at
Why not add one of our FREE Nutritional Cleanse Seminars at
work too? Find out how you can gain and maintain your
optimal health through a combination of meal replacement shakes, regular
meals and a cleansing drink, to help give your body the healthy look and
feel you've been striving for. It's easy to get started, just
firstname.lastname@example.org or call me at 604.421.9872. We'll
even bring some samples for you to try.
Eight Sleep Tips for Every Child Up
to 70% of children under age five have sleep problems. Sleep issues
are complicated and have many causes. They are hard to deal with
because when children aren't sleeping, parents aren't sleeping, and
that lack of sleep affects every minute of every day for every
person in the family because lack of sleep isn't just about being
tired. Sleep has a role in everything ~~ dawdling, temper tamtrums,
hyperactivity, growth, health, and even learning to tie his shoes
and recite the ABCs. Sleep Affects Everything.
By Elizabeth Pantley
The following ideas are of value to almost any sleeper, of any age.
These tips can bring improvement not only in your child’s sleep, but
also in her daytime mood and last, but not least – improvements in
your own sleep and outlook as well.
Promote YOUR Business
Are you a woman business owner, professional or entrepreneur
interested in creating more referrals for your business?
I am an
area coordinator for The Heart Link Network, a
fun, non-threatening, non-membership networking event
showcasing women who are serious about growing their
Our events are
held in a warm environment with dinner provided. It is a powerful,
unique and effective marketing tool specifically designed to link
women so they can nurture, support, enrich and resource one another
in both personal and professional ways.
Consider joining our Heart Link Networking Group. You can find more
www.meetup.com/Burnaby-Heart-Link. Or simply register and
lock in your business category at
www.V5A4B7.TheHeartLinkNetwork.com. Be added to our news updates
and invites by emailing
email@example.com with ADD ME TO HLN in the
Quips and QuotesThe
inherent qualities of purity and naturalness allow one to have
infinite capacity to do things. ~Lao Zi
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