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A Mobile Health & Wellness Company

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August 2011
       Issue 57

Our Newsletter:

Spinal Twist

Eat Healthy on the Go
Baby Stuff
Recipe of the Month
Work Seminars
Past Newsletters
How to Contribute
Privacy Policy
Email A Friend

Follow Us


For sun seekers, this summer has been a little challenging to bear.  But I hope you've kept yourself busy, and are enjoying it just the same.

For some of us, it's our last month of vacation.  I'm heading to San Diego in a week and really looking forward to it.  A few days of training, then total holiday.  It's been a long time since I've taken one, and I can't wait.

We're preparing our Fall classes and registration is already available at some locations.  Please visit our website at www.intoyoga.ca/classes.htm to find them.

Watch for our upcoming Healthy Body Challenge which will be offered sometime in September.  Dates and prizes are being worked out.  It's a chance to get and maintain a healthy, balanced body.  Learn how toxins affect our body watching this video.  EVERYONE needs to cleanse.  An easy, flexible system with no adverse side affects and no reason to take time off work.  Results guaranteed.

Be sure to visit our website at www.intoyoga.ca.

Enjoy the newsletter!

Spinal Twist

Yoga postures are often named for mythological figures in the hope that practicing them might help us attain some of their heroic attributes. The story of the fish Matsyendra highlights the virtues of concentration and stillness—and offers a parable for the transformative power of yoga. Click here to read more.....

Click here for step by step instructions for this posture.


How to Eat Healthy When You're on the Go
Food Matters


When you’re home, you are master of your domain. You control what comes into the kitchen and what lands on your children’s plates. But what happens when you’re not at home - when you’re travelling, fighting traffic, waiting at the airport, running late or stuck at the mall and your child is starving?

The fear of drive through and fast food restaurants has been drilled into most of us, but sometimes there’s no avoiding a meal out at a less than healthy establishment. So here are some tips and guidelines for smart ordering and healthy practices when eating out.

1. Fast Food Does Not Mean Fried Food
In response to consumer demand, it’s increasingly easier to find healthy, convenient alternatives to fried foods on fast food menus. Opt for anything that is raw, steamed, grilled, roasted, or baked, or try an entrée-sized salad. Keep your eye out for vegetarian options or if you eat meat organic leaner cuts of meats like skinless chicken breasts or turkey breast. Other healthier menu options might be bean burritos, a salad or fruit bowl, or a deli sandwich on whole wheat bread.

2. Avoid High-Fat Add-Ons
Request salad dressing, sauce, cheese, or toppings on the side so you can apply sparingly, instead of drenching your meal in empty calories and through the roof sodium levels.

3. Mind the Portions
Restaurant portions have been growing in size for years (from large to enormous). In the 1950s, the average size of a hamburger was 1.5 ounces, while today’s burgers weigh in at around 8 ounces. Share entrees between your family or take the other half of it to go!

4. Drink Water
Soda, sweetened iced tea and lemonades, energy drinks and most juices are loaded with high fructose corn syrup and empty calories. Make H2O the beverage of choice for everyone, and skip the plastic bottles and Styrofoam cups by refilling your own container, like a stainless steel water bottle, with filtered water. Sick of plain water? Try adding a squeeze of lemon or using sparkling spring water instead.

5. Avoid the "Cream", Opt for the "Color"
Meal choices with the words Alfredo, a la crPme, au gratin, or described as "creamy" will likely be smothered in a heavy, artificially enhanced sauce. On the other hand, foods that reflect the colors of the rainbow are usually a healthier choice. Many kid’s meals end up as a plate of "beige", all starch, breads, and sauces. Picking a colorful fruit or veggie salad will automatically up the nutritional content of your meal.

6. Make Substitutions
Don’t be afraid to speak up about the ingredients or preparation of your food if it will make it healthier. Request salsa or mustard, instead of mayonnaise or sugar-filled ketchup for your sandwich. Request sour cream or butter for your baked potato. Ask to have a side salad or fruit instead of fries. Ask for meat to be grilled as "light" as possible. The extent to which servers will go to make you happy might surprise you.

7. Find the Healthy Options
Use this fantastic tool from Eat Well to map out restaurants in the area that serve organic, local and healthy fare. With a little research and a GPS, you’re instantly connected to restaurants that share your values.

8. As Always, Plan Ahead
Keep your purse, bag, and car ready for moments when hunger strikes and a healthy snack is in need. Dried fruits, granola, mixed nuts, apples, oranges, and cereals stay fresh and transport easily – especially with the array of cool, non-toxic containers available.


Baby Stuff

Check out these links and get some goodies for your baby FREE!





Three Ways to Cook Mushrooms


Mushrooms are not only delicious, but many provide health benefits as well. A respectable source of protein on their own, mushrooms provide all the essential amino acids when combined with grains. Low in fat and carbohydrates, mushrooms also deliver useful amounts of some B vitamins and trace minerals.

Healthy cooking methods include:

1.  In a pan or wok - sauté in a bit of olive or grapeseed oil, preferably with mixed vegetables.

2.  In a pot - simmer in broth.

3.  On the grill - fresh shiitakes are delicious basted in a little teriyaki sauce. (Mix equal parts dry sherry or sake, one part reduced-sodium Japanese soy sauce, and one tablespoon of sugar for each cup of liquid.)

It's important to thoroughly cook mushrooms since their cell walls are tough and the digestive system may have to work hard to get their full nutritional benefits. Heat will help eliminate that problem, as well as bring out the best flavors and textures.

Nutritional Information Per Serving: N/A

I just couldn't resist adding this 2nd recipe to the summer newsletter.  My mouth is watering......

Peach and Blueberry Cobbler (Serves 10)



This is an old-fashioned dessert that most people thoroughly enjoy eating. The baked fruit filling is crowned with a thin biscuit topping. It can be eaten warm or cold, plain or topped with vanilla ice cream.

Food as Medicine

A study at Tufts University found that blueberries have the highest antioxidant content of the 60 fruits and vegetables analyzed. The antioxidants in blueberries - anthocyanins - are responsible for this berry’s dark blue hue and its ability to reduce free radical damage to the body's cells. Just one-half cup of blueberries provides the antioxidant power of five servings of peas, carrots, apples, squash or broccoli. Peaches, with their bright orange flesh, provide different kinds of antioxidants: carotenes such as lutein and zeaxanthin. At only 40 calories each, peaches are a good source of vitamin A, vitamin C, potassium and zinc.



5 peaches, peeled and sliced
1 cup fresh blueberries
1/4 cup freshly squeezed orange juice
1/2 cup sugar
Pinch nutmeg (less than 1/8 teaspoon)
2 teaspoons cornstarch


5 tablespoons softened butter or
Spectrum Spread
2 cups flour plus 1/4 cup flour for rolling out
1 tablespoon sugar
1 tablespoon baking powder
1/2 teaspoon salt
3/4 cup milk


2 tablespoons sugar


Preheat oven to 400°F.

Bring all the filling ingredients to a boil in a large saucepan, then turn down heat and simmer until the filling becomes thick.

Spoon the thickened fruit filling into a medium (at least 10 x 8-inch) baking or casserole dish, and spread it around evenly until it meets all sides of the dish.

Using clean hands, pinch the butter and the flour together between your thumbs and forefingers until the flour and butter become crumbly. Mix in the sugar, baking powder, and salt and slowly stir in the milk to make a soft dough. Sprinkle a work surface with the 1/4 cup flour, knead the dough lightly a few turns on the floured surface, and roll out to a perimeter approximately the size of your baking dish. With a cookie cutter or a glass cut out 10 biscuits and lay them slightly overlapping on top of the fruit filling, using scraps of leftover dough to fill in any uncovered spots.

Sprinkle the top with the sugar. Bake in the preheated oven for 20 minutes until biscuit topping turns golden brown. Cool for 10 minutes. To serve, scoop out a biscuit and fruit filling and transfer to a dessert bowl or plate.

Nutritional Information Per Serving
: Calories 241.8; Fat 6.9 g; Saturated fat 4.1 g (25% of calories from fat); Protein 3.9 g; Carbohydrate 42.3 g; Cholesterol 19 mg; Fiber 2 g


Yoga/Pilates & Nutritional Cleanse Seminars at Work

We're passionate about bringing Yoga and Pilates into the work place.  For people who feel the demand and stress at work, don't have time to make it to a Yoga studio, or just simply want to take some time for themselves, Into Yoga has the answer for you.

Our certified professional instructors will come on site at lunch, or before or after work and teach classes right at the work place.

Be the coordinator of your office Yoga classes and you'll receive your classes for free if there are at least 10 participants.

Find out more at www.intoyoga.ca/corporate.htm or call 604.421.9872 or email sheri@intoyoga.ca to book classes now.

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 email sheri@cleanseyourbody.ca or call me at 604.421.9872.  We'll even bring some samples for you to try.


We Want Your Feedback

Have you experienced classes with us before?  If so, we'd like to hear from you.  The good and the bad.  Tell us what you like.  How have they improved your life?  What keeps you coming back?

Plus tell us what we could do better (but be gentle).  What can we improve and what would you like to see that we're not providing?  Email your comments to info@intoygoa.ca.  We're listening.


Email this Newsletter to a Friend

We would be honored if you thought this newsletter worthy of passing along to your family and friends.  Please do so with our gratitude.

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Sheri Kauhausen

Corporate & Public classes - Yoga, Pilates, Body Rolling, Prenatal Yoga, Kids Classes, Baby Sign Language and more

Cleanse Your Body and Increase health and vitality



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