​Did you know that you can improve your day in just 5 minutes...yes 5 minutes, by merely breathing deeply and with purpose? 

Focused & controlled breathing, i.e. a foundation of meditation, has many powerful benefits:

• Elevates your mood by reducing stress & anxiety 
• Increases blood oxygen levels for energy & vitality
• Calms your mind & improves your ability to focus

Can you give up five minutes of  social media, talking on the phone or watching tv?  Just 5 minutes a day, over time, will bring huge benefits.
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​Coming soon to the website will be short meditations.  If you are interested in meditations geared just for your needs, let me know!

The dark and cold days of winter are the perfect time for warm, feel good down to your bones lattes! The problem is that most lattes found at the market, grocery or cafe's are loaded with added sugars and nearly half the daily caloric intake for many people!

​For those who get my monthly newsletter, you may remember my warm turmeric latte from a while back, this recipe is a spin on that one!

I discovered matcha (Encha brand, ceremonial grade is my favorite) a few years back and it's been a staple in my diet ever since, especially when I want a warm alternative to coffee.

What is Matcha? in short, it's finely ground powder of specially grown and processed green tea leaves. 

Do I need anything special for making a matcha beverage? while not necessarily required, a bamboo whisk allows you to easily whisk the powder into the hot liquid and the process itself of whisking is, if you allow it, a very meditative process.  A tea scoop is also a preferred way to measure the tea powder, but you can just as easily use a teaspoon. And lastly, a bowl or cup that allows you to thoroughly whisk without splashing the contents onto your counter! *

*If you use a mug rather than an 'official bowl', I suggest putting just a small amount of hot liquid into the powder first to whisk thoroughly, then once you've created the foam add the remainder of your liquid and gently whisk again.

A few of the health benefits of matcha, include:

• rich in antioxidants that are often associated with protection against heart disease, cancer, as well as better blood sugar regulation, blood pressure reduction, lowering of 'bad' cholesterol, helps with inflammation, anti-aging and can boost metabolism;

• the process of whisking allows you to enter a meditative moment, even if only briefly, to calm your mind to focus on the moment;
• matcha is not just used in warm beverages there are many ways to incorporate matcha into your cooking and baking or simply add a scoop to your yogurt, smoothie, granola, chia seed pudding or oatmeal.

Hot or cold,  this recipe adds a bit of spice to your usual latte.

2-4 oz water, boiling (ounces will vary depending on the size of mug being used, I don't usually measure, just use a visual gauge)
1-2 tea scoops if using, or teaspoons, of your preferred matcha powder
1/4 teaspoon cinnamon powder
1/8 teaspoon turmeric powder
1/8 teaspoon ginger powder
6-8 oz unsweetened non-dairy milk of choice, use one or a combination for more depth of flavor (coconut, almond, etc) 

* If desired, add a sweetener of choice (stevia, agave, honey for example)
* If desired, also add a scoop of your favorite collagen powder which is known to boost the appearance of skin, hair and nails and aids in the digestive process.
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Heat the water and the milk separately, once the water is boiling add it to your mug or bowl, whichever you are using, along with the matcha, cinnamon, turmeric and ginger and whisk away until a froth forms.  

Then gently add your warmed 'milk' of choice and stir.  Taste and add sweetener, if needed, accordingly.

If you prefer this cold once prepared, either pour over a tall glass of ice and serve, or chill for about 10 minutes, before serving.

Find a cozy spot to relax with your mug or glass and enjoy!

Continuing our series on essential oils, this month we'll review the use and benefits of Lemon Oil!

Benefits:
Stress reducer
Boosts immunity and cleanses system
Helps with insomnia
Helps with weight loss
Helps in reducing fever
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Tip:
Cleaning Your Yoga Mat: make a 50/50 solution of plain water and vinegar (white) adding 2-4 drops of lemon oil for a clean fresh scent. Pour the mixture into a spray bottle, spray down your mat, allowing it to sit and soak into your mat, then using a clean cotton cloth wipe down your mat, flip it over and repeat, then allow the mat to thoroughly dry. 
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"Using a chair allows REAL people to do REAL yoga!"

Whether you have mobility issues or sit at a desk for long periods of time, using a chair allows you to practice yoga, the same yoga done on a mat, but using the chair as a prop, whether sitting in it or using it for balance.  

Actually, using a chair can allow you to improve your posture and get into poses that normally are challenging on the mat while allowing you to perfect your alignment. For example, I love Half Moon Pose using a chair, the quality and range of movement when using the chair in this pose is surprising!  

What are the benefits?
Deepens flexibility and strengthens personal body awareness.
Chair yoga not unlike mat yoga provides the following benefits:

• Reduced swelling in joints
• Reduced stress and mental clarity
• Increases joint mobility and strength
• Improves cardiovascular health
• Improves balance and stability 
• Improves sleep
• Aids in digestion and elimination
• Reduces the chance for falls 
• Improves blood flow
• Lowers blood pressure and cholesterol. and so much more!

Who should take this class?
Anyone!  While it's great for office workers or those with mobility challenges, a chair yoga class can be structured for beginners using a gentle sequence, or, with more challenging poses for the more advanced yogi!   
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​Chair yoga is great non-intimidating introduction into yoga for those unsure of ability, and it's great for socializing​