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September 2015

In Our Newsletter

Lion Pose
The Difference Between Unhealthy and Healthy Snacks
Yoga Retreats
Self Care Strategies for Stress Reduction
Recipe of the Month
Work Seminars
Past Newsletters
How to Contribute
Privacy Policy

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Well, looks like summer is over.  I hope the past few days aren't any indication as to what we might expect for Fall.  Were you one of the one affected by the big storm over the weekend?  Our power was out for a day and a half.  No access to phone, internet, cell, wifi....nothing.  But I took advantage of it and spent some time pampering myself and having some much needed downtime.  Hope you did the same.

Well, we're back to our indoor Yoga classes, but the ones we had at the park this summer were fantastic.  I think we'll probably offer that again summer 2016.  Be sure to keep up to date with our classes and locations by visiting our website at www.intoyoga.ca.

With all the talk about carbs, sugar, fiber, calories, etc, it can be hard to pick the right foods to eat, particularly when it comes to snacking.  Learn about these things and more in our article about nutrition.

It's been a long summer, and maybe you're looking for a place to just re-energize and get yourself back in the groove.  Check out the Yoga retreats we've found that are almost in your own backyard. 

You can also help reduce some tension by practicing the Lion Pose.  It might make you giggle or it might make you roar, but it will help you let go of some of you stress. 

Along with practicing the Lion Pose, we've added a great article that will give you some basic ideas to help shape your body, soul and mind to help reduce everyday stress.

And don't forget to try our delicious recipe of the month.

We've added a new Baby Sign Language class at the Jewish Community Center in Vancouver.  If you're a regular to our Thursday morning Yoga for the Older Adult classes, please take note that the new time is 11:00am - 12:15pm. 

Visit our website www.intoyoga.ca or go directly to our classes at www.intoyoga.ca/classes to find out all we offer.

Enjoy this month's newsletter!

Lion Pose


-improves complexion
-helps eliminate double chin
-tightens and firms face, neck and throat muscles
-improves circulation to the face and neck areas smoothing lines and wrinkles
-combats sore throat by increasing blood supply in throat and neck area
-relaxes pelvic floor muscles


1.  Sit comfortably.  Inhale.
2.  Exhale, extending tongue out and down towards chin, with mouth and eyes wide open, tensing entire body.  Some people like to say "AHHHHHH" to really engage the throat area.
3.  Inhale, retracting tongue.
4.  Exhale, relax.
5.  Repeat.


The Difference Between Unhealthy and Healthy Snacks

Snacking. It feels like a dirty word, doesnít it? Like itís something you should feel guilty about.

Itís not the snacking, of courseóitís the snack. And itís all about options.

Frozen yogurt may have less fat than ice cream, but it can have just as much sugar. Granola has a reputation for being a healthy snack, but that started back in the 70s when it wasnít loaded with sugar. Pretzels, while low in calories and fat, are also typically bathed in salt. That sodium contributes to increased blood pressure and causes water retention.

When choosing your tasty munchies in between meals, hereís what to keep an eye out for.  To continue reading, click here.

Here's a link to an awesome high fiber, low calorie and great source of protein snack.  To learn more about state of the art health products or to purchase retail click here.  Or contact info@intoyoga.ca for more information about how you can save 30% or more on products.   


Yoga Retreats

Ready to take some time for yourself?  Here's a couple of (fairly) local Yoga Retreats within BC that are happening soon. 

Yoga Event: Sadhana Yoga Retreat: Going Deeper with Mugs McConnell     
Location: Sorrento BC Canada
Dates: October 2, 2015  to October 4, 2015
Yoga Event Cost: $395+gst


Yoga Event: Yoga on the Farm - Thanksgiving - 2 nights      
Location: Salt Spring Island BC Canada
Dates: October 9, 2015  to October 11, 2015
Yoga Event Cost: $345 - $535



Self Care Strategies for Stress Reduction

You can't always control the circumstances that life throws your way, but you can control how well you take care of yourself. Taking proper care of your body, soul and mind can keep you in optimum shape for handling stress. The following are some important basic self care strategies that can keep you functioning well and ready for life's challenges.  To continue reading, click here.


Creamy Scallop and Pea Fettuccine (5 servings)
Original Recipe


This rich pasta dish is full of sweet seared scallops and plump peas. Low-fat milk and flour thicken the sauce, giving it creamy texture without the extra calories and fat found in traditional cream sauces. Serve with a small Caesar salad on the side.

8 ounces whole-wheat fettuccine
1 pound large dry sea scallops, (see Note)
1/4 teaspoon salt, divided
1 tablespoon extra-virgin olive oil
1 8-ounce bottle clam juice, (see Tip)
1 cup low-fat milk
3 tablespoons all-purpose flour
1/4 teaspoon ground white pepper
3 cups frozen peas, thawed
3/4 cup finely shredded Romano cheese, divided
1/3 cup chopped fresh chives
1/2 teaspoon freshly grated lemon zest
1 teaspoon lemon juice

1.  Bring a large pot of water to a boil. Cook fettuccine until just tender, 8 to 10 minutes or according to package instructions. Drain.

2.  Meanwhile, pat scallops dry and sprinkle with 1/8 teaspoon salt. Heat oil in a large nonstick skillet over medium-high heat. Add the scallops and cook until golden brown, 2 to 3 minutes per side. Transfer to a plate.

3.  Add clam juice to the pan. Whisk milk, flour, white pepper and the remaining 1/8 teaspoon salt in a medium bowl until smooth. Whisk the milk mixture into the clam juice. Bring the mixture to a simmer, stirring constantly. Continue stirring until thickened, 1 to 2 minutes. Return the scallops and any accumulated juices to the pan along with peas and return to a simmer. Stir in the fettuccine, 1/2 cup Romano cheese, chives, lemon zest and juice until combined. Serve with the remaining cheese sprinkled on top.


Nutritional Information: (Per 1 1/2cup serving)

399 calories; 7 g fat (3 g sat, 3 g mono); 38 mg cholesterol; 54 g carbohydrates; 31 g protein; 9 g fiber; 618 mg sodium; 492 mg potassium.


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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