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May 2016

In Our Newsletter

Yoga Exercises for Back Pain
Aging Adults Should Keep Lean Muscle
Milk Protein for Muscle Growth
Ages 1 To 3
Recipe of the Month
Work Seminars
Past Newsletters
How to Contribute
Privacy Policy

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Yoga, Pilates, Yoga Dance, Baby Sign Language are all set to start their second session of the Spring classes later this month.  Until then, if you're not registered, you can always attend on a drop in basis (except Baby Sign Language).

We encourage you to register early for classes to be sure they run.  If you wait until the last minute or plan to be a drop in, there is a chance the class will be canceled before it begins, if registration is too low.  You can check out all our classes at http://www.intoyoga.ca/classes.

Protein is critical in our diets.  From increasing muscle strength to impeding the accelerated loss of muscle mass in seniors, it's important to consume good protein.

Back pain seems to be almost the number one complaint with people, no matter what their age.  Included in this month's newsletter are four Yoga postures that will help ease or eliminate that nasty pain.

Although, all babies and toddlers develop at their own pace, there are common milestones expected at certain ages.  Take a look at what you can expect from ages 1 to 3.

Do you like tofu?  Then I bet you'll love this crispy-on-the-outside, tender-on-the-inside delight.

Don't forget to register early for classes starting this month.  It's critical for some classes to be sure they run.  So, jump over to our website www.intoyoga.ca, check out all the classes we're offering, and get yourself registered now!
Enjoy the newsletter!


Yoga Exercises for Back Pain

One of the biggest pain complaints I hear from students is about their back.  Here, you'll find four fantastic poses to help ease or eliminate that nasty back pain. To learn about the poses,  click here.


Aging Adults Should Keep Muscle When Losing Weight

Muscle and strength are known predictors of physical function, metabolism, and overall health for aging adults. But a critical problem for many older individuals is the significant loss of muscle mass that frequently accompanies attempted weight loss that can offset the benefits of reducing body fat. Finding a way to keep muscle while losing body fat is a primary goal during the aging process. To continue reading, click here.

Add more high quality protein to your diet with this undenatured whey protein concentrate.

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.   


Milk Protein for Muscle Growth

The American College of Sports Medicine's recent stand on optimal protein sources indicated milk-based protein is a superior choice. Numerous studies have backed up this statement with strong evidence that “milk-based protein after resistance exercise is effective in increasing muscle strength and favorable changes in body composition.” Further research on drinking whole and fat-free milk has also shown to promote greater lean mass gains and improved strength. In yet another study......to continue reading, click here.

To find clean whey protein drinks that are low glycemic, soy free, gluten free, contain no artificial ingredients and use only clean whey protein from happy grass fed cows, click here.


Toddler Development Ages 1 Through 3

All children develop at their own pace, but there are common milestones that parents can expect to see around each birthday. Advances in motor skills, language, social and emotional development, and cognitive thinking happen quickly in the first few years. Knowing what to expect and looking for ways to support those skills can help you and your child enjoy the toddler years even more. To continue reading, click here.



General Tso's Tofu (4 servings)
Original Recipe

Skip the deep-fried calories that usually go along with this take-out favorite by roasting marinated tofu to crispy-on-the-outside, tender-on-the-inside perfection.


Crispy Tofu
  • 1 16-oz. pkg. firm tofu, drained
  • 2 tsp. low-sodium soy sauce
  • 2 tsp. rice vinegar
  • 1 tsp. mirin (rice wine)
  • 1 tsp. vegetable oil
  • ˝ tsp. minced garlic
  • ˝ tsp. grated fresh ginger
  • 1 Tbs. cornstarch
  • ˝ cup low-sodium vegetable broth
  • 2 Tbs. sugar
  • 1 ˝ Tbs. low-sodium soy sauce
  • 4 tsp. mirin (rice wine)
  • 2 tsp. rice vinegar
  • 2 tsp. sesame oil
  • 2 tsp. cornstarch
  • 1 ˝ tsp. tomato paste
  • ˝ tsp. sambal oelek chile paste, optional
  • 2 tsp. vegetable oil
  • 4 green onions, green parts chopped (⅓ cup)
  • 1 clove garlic, minced (1 tsp.)
  • ˝ tsp. grated fresh ginger
  • 2 cups steamed broccoli
  • 2 cups steamed brown or white rice




1. To make Crispy Tofu: Cut tofu block into two broad slabs. Wrap tofu slabs in paper towels, and place between two cutting boards. Weight top cutting board with soup cans, and press 30 minutes. Unwrap tofu, and cut into 1-inch cubes.

2. Combine soy sauce, vinegar, mirin, oil, garlic, and ginger in resealable container. Add tofu, and toss to coat. Marinate 30 minutes, or overnight. (Tofu should absorb all liquid.)

3. Preheat oven to 350°F, and coat baking sheet with cooking spray. Sift cornstarch over tofu, and turn to coat evenly. Spread tofu on baking sheet. Bake 30 to 40 minutes, or until firm and crispy, turning several times to brown all sides.

4. To make Sauce: Whisk together broth, sugar, soy sauce, mirin, vinegar, sesame oil, cornstarch, tomato paste, and sambal oelek (if using) in small bowl. Set aside.

5. Heat vegetable oil in wok or large skillet over medium-high heat. Add green onions, garlic, and ginger, and stir-fry 1 minute. Add broth mixture, and cook 1 minute, or until thickened. Stir in Tofu. Serve with steamed broccoli and rice.


Nutritional Information: 

Per Serving (1 cup tofu, 1/2 cup broccoli, and 1/2 cup rice):

  • Calories: 335
  • Protein: 14 g
  • Total Fat: 12 g
  • Saturated Fat: 1 g
  • Carbohydrates: 42 g
  • Cholesterol: 0 mg
  • Sodium: 332 mg
  • Fiber: 4 g
  • Sugar: 11 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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