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November 2014

In Our Newsletter

Boat Pose
Protect Your Aging Telomeres
7 Benefits of Oil Pulling

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

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If you celebrate Hallowe'en, I hope yours was a spook-tackular one!  Hard to believe we're approaching so close to the year end.

With our second set of Fall classes already underway, we're looking toward our winter programs.  Be sure to watch for the new schedule, either on our website at www.intoyoga.ca or through the community centers themselves.

Most everyone is aware of the toxins in our environment.  From drinking to eating to simply breathing, our bodies are continuously trying to ward off impurities.  Oil Pulling is a way to help that process.  You'll read about it in this month's newsletter.

If anti-aging is more your thing, learn how to protect your telomeres.  Telomeres are part of our DNA that project the length of our lives.  Very interesting findings.

Ready to start toning those abdominal muscles?  Doing poses like the Boat will help and may even help flatten those abs after eating Blackberry Crisp with Maple-Pecan Topping...oh my!

Speaking of food.  If you're a new mom or dad, you may be wondering what, when and how to feed your baby solids. You'll get some answers today, if you read on.

Be sure to visit our website regularly at www.intoyoga.ca to keep up to date.  Remember to register early for upcoming classes to avoid disappointment.  You'll find all our classes at www.intoyoga.ca/classes.

Enjoy this month's newsletter!


Boat Pose (Navasana)

There are many variation of the Boat Pose, including laying prone on the tummy.  But here's one I really enjoy while sitting.




-rejuvenates spleen, liver, gall bladder, intestines, kidneys, thyroid, and prostate glands

-promotes poise, grace and balance

-strengthens lower back, abdominal area, hip flexors and legs

-relieves severe backache

-stretches, tones and limbers legs and hips

-tones the nervous system

-aids digestion eliminating constipation


1. Sit with your legs extended.

2. Bend your knees and bring your hands under the knees to clasp the back of the thighs, soles of feet on the floor. Inhale.

3. Exhaling, pull your tummy in and lift your feet slightly off of the floor.

4. Inhaling, lengthen your spine and lift your chest upwards.  Tuck your chin down slightly to remove stress for the neck.

5. Try to raise the lower portion of your legs keeping them together to bring the shins level with the ceiling.

6. Hold posture and breathe.

7. Inhale. Exhaling, slowly lower your legs.

A more advanced variation is to release the legs and extend the arms parallel with the shins. This makes the abdominal muscles work much harder.

Take it a step further by extending the legs, creating a V shape with the torso and legs.


Protect Your Aging Telomeres

Telomeres are the protective caps at the end of our cell’s chromosomes. They protect our DNA from damage like the caps on shoelaces protect the laces from becoming unraveled.

As we age, our cells are constantly dividing and our telomeres shorten during the process.

As cells divide over time and our telomeres shorten, eventually cell division stops. In short, said Dr. Andrews, “when telomeres get short, bad things happen.” He went on to explain that many of the conditions we see in old age are associated with short telomeres.
To continue reading, click here.

Want to protect your telomeres?  Click here.

Go here to learn more about Isagenix products or to purchase products at retail.  Or contact info@intoyoga.ca for more information about how you can save 30% or more on products. 



 7 Benefits of Oil Pulling

An ancient Ayurvedic ritual dating back over 3,000 years, oil pulling involves placing a tablespoon of extra virgin organic cold pressed oil (I use coconut oil, but sesame or olive oil is fine too) into your mouth and then swishing it around for up to 20 minutes, minimum 5 minutes (pulling it between your teeth), before spitting it out. Whatever you do, do not swallow the oil as you will ingest the toxins you are trying to wipe out. Afterwards requires brushing your teeth with an all-natural fluoride-free toothpaste, and rinsing your mouth out. And you’re done! It really is that easy.

With the mouth as the home to millions of bacteria, fungi, viruses and other toxins, the oil acts like a cleanser, pulling out the nasties before they get a chance to spread throughout the body.

This frees up the immune system, reduces stress, curtails internal inflammation and aids well-being. I do it while preparing Hugo’s breakfast. 

It has so many benefits that whole books have been written on the topic, but here are my TOP SEVEN REASONS for making oil pulling a part of YOUR morning routine. To continue reading, click here. 


Feeding Baby Solids

Have you got questions like..

Why should I make my own baby food?
What do I do to begin?
How do I store it once I've made it?
What's the refrigerator/freezer life?
What are some quick, easy recipes?

Check out The Canadian Mother Resources website to find some answers.



Blackberry Crisp with Maple-Pecan Topping

(Serves 8)
View Original Recipe www.vegetariantimes.com

Tangy blackberries have a great affinity for pecans and maple, but you could certainly make this crisp with blueberries or a combination of berries. Leftovers are delicious for breakfast!


5 Tbs. maple syrup, divided
1 tsp. balsamic vinegar
6 cups fresh blackberries (1 ¾ lb.)
3 Tbs. sugar
16 Tbs. all-purpose flour, divided
¼ tsp. plus ⅛ tsp. salt, divided
⅔ cup rolled oats
⅔ cup chopped toasted pecans
⅓ cup brown sugar
3 Tbs. canola oil


1. Preheat oven to 350°F. Coat deep baking dish with cooking spray.

2. Whisk together 2 Tbs. maple syrup and vinegar in bowl. Place blackberries in large bowl, and drizzle maple mixture over them. Add sugar, 3 Tbs. flour, and 1/8 tsp. salt to berries; toss to combine. Transfer to prepared baking dish.

3. Combine remaining 13 Tbs. flour, oats, pecans, brown sugar, and remaining 1/4 tsp. salt in separate bowl. Drizzle oil and remaining 3 Tbs. maple syrup over dry ingredients. Use fingers to combine thoroughly until small clumps form. Arrange topping clumps over berries.

4. Bake 30 to 45 minutes, or until topping is lightly browned and berry juices are bubbling just around edges of crisp.

Nutritional Information
: (per 1 cup)

  • Calories: 319
  • Protein: 5 g
  • Total Fat: 12 g
  • Saturated Fat: <1 g
  • Carbohydrates: 50 g
  • Cholesterol: 0 mg
  • Sodium: 115 mg
  • Fiber: 7 g
  • Sugar: 27 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.  We'll also give you $100 cash for any referrals that book 10 or more classes with us, including your own company!  That means we'll actually PAY YOU to take the classes!

Find out more at www.intoyoga.ca/corporate or call 604.421.9872 or email info@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@intoyoga.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.

In health and happiness,

Sheri Kauhausen

Corporate & Public classes - Yoga, Pilates, Prenatal Yoga, Kids Classes, Baby Sign Language and more
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When you find peace within yourself, you become the kind of person who can live at peace with others.
~ Peace Pilgrim


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