I love the Autumn and Winter seasons because I love slurping on a delicious bowl of warm soup. Last week I was craving broccoli soup, but it seems most of the broccoli soups out there are dairy-rich. In lieu of destroying my gut, I made this super nourishing vegan spinach and broccoli soup. The spinach lends a bit of sweetness to the soup, while the broccoli lends a bit more body. This soup turned out so great that I have to share it!
Soups are one of my “go-to” meals year round. They’re one-pot wonders. And now that we have upgraded our blender to a Vitamix, I love making soups even more… lol. This spinach and broccoli soup is particularly vitamin packed with all kinds of goodies. According to Healtheating.org, “A cup of cooked broccoli contains as much vitamin C as an orange and is a good source of beta-carotene. Broccoli contains vitamins B1, B2, B3, B6, iron, magnesium, potassium, and zinc too. It also provides fiber and is low in calories.” And according to the Vegetarian Times, “When you eat spinach that has been heated, you will absorb higher levels of vitamins A and E, protein, fiber, zinc, thiamin, calcium, and iron.”
Vegan Spinach Broccoli Soup Ingredients
2-3 heads of broccoli, thick stalks removed, cut the heads into small-medium size pieces
4 large handfuls of spinach
3-4 cups of vegetable broth
1 leek, sliced, whites and light green parts only (if you don’t have any leeks substitute 1/2 of a medium yellow onion)
1 stalk of celery, sliced
2 garlic cloves, minced
splash of extra virgin olive oil
microgreens
Spinach and Broccoli Soup Cooking Instructions
In a large pot, over medium heat, add a splash of oil and leeks. Saute leeks for 2-3 minutes, add celery and garlic and saute another 3-4 minutes.
Add your vegetable broth and broccoli. Bring to a boil and then drop down to low heat and simmer until the broccoli is tender.
When your broccoli is tender add your spinach and stir.
Transfer the soup to your blender and blend until desired consistency. Add more broth or warm water if it is too thick.
Garnish with the micro greens.
This soup is ready to eat in under a half an hour… from prep to finished product, so it’s perfect for a nourishing weeknight dinner.
Hey beautiful yogis. I’ve just returned from an amazing work/yoga holiday in Portugal and I wanted to share a bit more about my trip to Lisbon in what will hopefully be an awesome and useful guide to help you enjoy your trip. Topics included will be: yoga in Lisbon, awesome vegan restaurants in Lisbon (and some seriously delicious regular restaurants), and where to find yoga clothes while you’re in the city. I only spent a few days in Lisbon and I can’t wait to go back and visit again after our June 2019 yoga retreat in Portugal.
Where to Practice Yoga in Lisbon, Portugal
Alright yogis, who has practiced yoga in a foreign language? I have! And it’s super fun. Obviously, it has its challenges too. When I’m traveling I usually seek out bilingual classes because it helps me learn the native language… in this case Portuguese, but sometimes I just want to be told what to do without thinking about it. LOL.
Little Yoga Space in Baixa is my favorite spot for yoga in Lisbon. The yoga studio is conveniently located, the space is beautiful, and there are many classes throughout the day. Little Yoga Space offers English & Portuguese classes, English only classes, and Portuguese only classes, which is an absolute win in my book! I also love that they offer everything from Vinyasa to Kundalini to Yin to Laughter Yoga. There is literally something for everyone. The studio has an extensive workshop calendar for yogis that want to deepen their yoga practice or are around a bit longer.
Little Yoga Space Rua da Assunção 42, 1. floor, room 3, 1100-044 Lisboa, Baixa
Drop in rate: 10 euros
Ministry of Yoga is another great option to practice yoga in Lisbon. Ministry of yoga is also conveniently located to many tourist sights and will likely be at least close-ish to where you’re staying. The studio has wonderful, knowledgeable teachers with a wide range of classes including: Rocket Yoga, Ashtanga (led), Vinyasa, Forrest, Yin, and Kundalini. Owner Zoe, is also incredibly responsive to inquiries and questions.
Ministry of YogaRua das Portas San Antao 27 Level 1 Lisboa Drop in rate: 10 euros
And there are even more yoga options in Lisbon. Yogana Lisboa offers rooftop yoga and yoga in the park. The amazing and delicious Foodprintz Vegan Cafe offers Jivamukti and Hatha Yoga. And there is a rumor that there is an occasional pop-up yoga class at one of the museums. There seem to be a large number of yoga meetups in Lisbon as well. There are many ways to get your yoga on!
Where to Eat in Lisbon (Vegan, Vegetarian, Pescatarian, and More)
Many of you know that I am more flexitarian than strictly vegetarian or vegan or any other label. At home I eat 95% vegetarian, in Bali I eat nearly 100% vegan, and in Europe and Central America I’m a bit more flexible. We ate some amazing food in Lisbon… and after a yoga class or afternoon of sightseeing, I’m usually pretty hungry!
One of my favorite meals of the entire trip was a gorgeous pea soup from the TimeOut Market. So fresh, so wholesome and nutritious. I’d honestly never had pea soup like it. The TimeOut Market is essentially a fancy food court near the water. There were so many great looking things to eat.
TimeOut Market, Av. 24 de Julho 49, 1200-479 Lisboa, Portugal
We also tried to eat at Ramiro a famous family-owned seafood restaurant and cerveceria, but we didn’t have a reservation… nor did they pick up their phone earlier when we tried to call and make a reservation. Anyway, when we arrived the wait was so massively long… I think there were 50+ people milling about outside the restaurant. We didn’t want to wait, so we searched out another seafood restaurant and we found a gem! We ended up at Marisqueira do Lis (no website) which to our surprise was full of locals instead of tourists. The prices were fair and portions large. We had an octopus salad and a platter of mussels. Both dishes were fresh and flavorful.
A Marisqueira do Lis, Av. Alm. Reis 27B, 1150-019 Lisboa, Portugal
Ao 26 Vegan Restaurant in Lisbon was conveniently located right next to where we stayed. The restaurant was busy with both locals and tourists and had a menu that could convert a meat eater into a vegan real quick! Lots of options from curries to burgers to chocolate cake (get the chocolate cake). The vibe is pretty cool too. I will definitely be dropping in again before next summer’s yoga retreat in Columbeira.
Where to Buy Yoga Clothes and A Yoga Mat in Lisbon
Did you forget to bring your yoga mat or leggings? No worries. There are a handful of Oysho shops in Lisbon. Oysho is a lingerie company, but they also sell activewear… and it’s actually cute. The quality seems pretty decent and it’s definitely on trend. When I was there last month they had some gorgeous leggings and super cute sports bras in beautiful Autumn colors.
Oysho does sell yoga mats too… although they might not have much of a selection. Your best bet is to bring a yoga mat from home or borrow one from a studio. If you’re attending a yoga retreat in Portugal and you need to buy a yoga mat in Lisbon I would check Oysho first. There is an Oysho shop on Rua Garret, which is not too far from Rossio Square. There is a Nike store nearby too.
There is a big sports chain in Lisbon called Sport Zone. The most central location is at the Amoreiras Shopping Center, but there are many locations throughout the city. They also sell activewear and yoga mats.
And finally, we’re to yoga events. I recently found out that Wanderlust Festivals hosts a Wanderlust 108 festival in Lisbon. I still haven’t been to a Wanderlust festival… sigh. Anyway, they had one at the end of September in Lisbon and I’m sure they will host another one next year. Lisbon has a great yoga community.
The Lisbon Yoga Festival takes place in November. This affordable festival has been going on for over 6 years! If you’re in Lisbon in November I recommend checking it out.
Back to Nature Yoga Retreat is an affordable yoga, surf, and hiking retreat offered just 45 minutes outside of Lisbon. The next scheduled dates are June 15-22, 2019. This is a great opportunity for yogis ready to deepen their yoga practice and learn more about the chakras.
Portugal Spirit Festival, although not in Lisbon, is another event that is taking off in Portugal. This yoga, dance, spirit, music, and healing festival is held in Cascais in September.
Yogis, let me know your favorite place to practice yoga in Lisbon. Don’t be afraid to share your favorite restaurants, sights, etc. too. I’d be happy to add them to the list. Comment below or just send me an email!
Yoga has gained a lot of popularity worldwide because of what the majority says. Most people would say, including me that “I feel so calm and relax after the class”. For those who haven’t tried it and heard this comment, it would sound so intriguing right? Yes, it has been proved that yoga can help you relax but what does it do to your body? What goes on inside the human system? How does yoga affect the human body?
How Does Yoga Affect The Human Body?
Effects of Yoga on the Skeletal System:
The skeletal system is the hard framework that is mainly composed of the bones, associated cartilages, and joints. It plays an important role in protecting the organs inside our bodies. Imagine the human body without the skeletal system? We’d for sure look like jellyfish.
Recent studies had shown that some yoga poses had improved the health of joints by stimulating the release of synovial fluids. Synovial fluid is responsible for reducing friction between articular cartilages. It helps joints flow smoothly during movements. The synovial fluid is significant for delivering oxygen and nutrients to hyaline cartilages that don’t have any sort of oxygen. Regular yoga practice can make practitioners move around more smoothly and easily.
Even though Yoga is a weight-bearing exercise like running, weight lifting, walking, etc. It is less risky than other exercises because it creates tension on the bones and helps them lengthen and align.
According to a study conducted by California State University in Los Angeles, they said that yoga practice increased bone density in the vertebrae. Yoga’s ability to lower levels of the stress hormone cortisol (known as the “stress” hormone) which in result may help retain calcium in the bones.
It is a fact that as we age, our bones start to weaken or even deteriorate and a consistent yoga practice can help improve our strength and coordination.
These are some poses that can help strengthen the bones:
Table Top and alternate lifting and extending opposite arms and legs
Effects of Yoga on the Musculoskeletal System:
Yoga helps strengthen the joints and support the muscles. The isometric poses of yoga train the smaller muscles surrounding our joints to endure longer holds for balance or coordination. Over time, with regular stretching, the muscles become more flexible. Flexible muscles are far less susceptible to damage in the future and put less strain on the body’s joints. Less stress on the joints means less damage to the joints which reduces the chance of developing osteoarthritis. Also, because the muscles are warmed and stretched during a yoga practice, yoga improves recovery of muscle tissues.
Muscles function properly because of the increased blood flow.
Yoga improves flexibility and strengthens postural muscles. Poor posture can cause a lot of injuries in the future. It can result in discomfort, pain, or degenerative disease like arthritis of the spine.
As you practice yoga, you begin to notice where you hold tension. It might be in your tongue, your eyes, or the muscles of your face and neck. If you simply tune in, you may be able to release some tension in the tongue and eyes. With bigger muscles like the quadriceps, trapezius, and buttocks, it may take years of practice to learn how to relax them.
Effects of Yoga on the Nervous System:
Alternating sympathetic and parasympathetic activation. Regular practice of yoga, slowly invites the nervous system to shift out of patterns of chronic stress back into the body’s natural rhythm of activation from sympathetic to parasympathetic.
Yoga stimulates the vagus nerve. This is the 10th cranial nerve. The vagus nerve is the longest cranial nerve of the body. It connects to vital organs like the heart, lungs, liver, stomach, colon, spleen and other parts of the abdomen.
Practicing yoga also increases serotonin levels. Serotonin is commonly known as the “happy” neurotransmitter, serotonin is mainly found in the brain, intestines and blood platelets.
Yoga influences the rate of thyroid hormone secretion. Yoga asana, especially Sarvangasana (shoulder stand), by increasing the protein bound iodine and rehabilitating the thyroid gland it may be effective to treat underproduction of thyroid hormones. Various stretching, twisting and compressing yoga asana provide nourishment to the cells, improve blood circulation, massage the thyroid gland and stimulate it to release thyroid hormones.
Yoga decreases cortisol hormone. According to a study conducted by Thomas Jefferson Medical College in Philadelphia and the Yoga Research Society, a 50-minute yoga session performed for seven days- which included postures such as Sarvangasana (Shoulder stand), Salabhasana (Locust Pose), Vrksasana (Tree Pose) and Halasana (Plow Pose) – significantly reduced cortisol levels.
Practicing yoga also stimulates growth hormones. The body’s diminishing supply of growth hormone is responsible for the frailty that comes with aging. If you want to increase the level of growth hormone being secreted, consider asanas that are of moderate aerobic exercise. Studies have proved that moderate forms of exercise can increase basal levels of growth hormone in humans.
Stepping on your mat and flowing through class also ups oxytocin, the “LOVE” hormone. It plays a role in sexual reproduction, sexual arousal and is released by the hypothalamus when you have an orgasm.
Yoga also balances Dopamine “the reward” hormone. A clinical research from the J. F. K. Institute in Denmark published in Cognitive Brain Research found that Yoga Nidra– a guided meditation that produces deep relaxation- increases level of dopamine in the brain by 65 % on average.
Practicing yoga also balances melatonin “Rest-Sleep-Heal”. Researchers at Rutgers University discovered that melatonin levels for meditation practitioners were boosted by an average of 98%. Incorporating meditation into your life can be your much needed physiological re-balancing tool.
Performing pranayama or simply breathing deeply activates the prefrontal cortex and that results in an increase in cognitive function.
Yoga also increases endorphin levels. Endorphins are the “feel-good” neurotransmitters. Endorphins are the body’s internal painkillers. Endorphins are known to cause euphoria, produce a feeling of pleasure, reduce stress, increase relaxation and are highly effective in pain modulation and management.
Spending time on your yoga mat also improves GABA (gamma-aminobutyric acid) neurotransmitter secretion. GABA is a known major inhibitor neurotransmitter in the brain. This chemical can cause some common problems like: anxiety, nervousness, phobias, restlessness, and insomnia. In 2010, researchers at Boston University School of Medicine found that a 12-week yoga intervention was linked with greater improvement in mood and anxiety and increased levels of GABA than a metabolically matched walking exercise.
Yoga encourages you to relax, slow your breath, and focus on the present, shifting the balance from the sympathetic nervous system (or the fight-or-flight response) to the parasympathetic nervous system. The latter is calming and restorative; it lowers breathing and heart rates, decreases blood pressure and increases blood flow to the intestines and reproductive organs.
Effects of Yoga on the Cardiovascular System:
Deep breathing ignites the sympathetic nervous system, causing the heartbeat to slow and reduces blood pressure. Relaxation exercises found in yoga help increase blood flow throughout the body which also improves oxygen circulation in the body.
Many yoga flows can also increase your heart rate (like Ashtanga Yoga) may lower the risk of heart attack and relieve symptoms of depression. Studies have found that yoga practice lowers the resting heart rate, increases endurance, and can improve your maximum uptake of oxygen during exercise—all reflections of improved aerobic conditioning. One study found that subjects who were taught only pranayama could do more exercise with less oxygen.
Effects of Yoga in the Respiratory System:
Deep breathing in yoga can increase lung capacity while reducing breaths per minute. It improves the supply of oxygen to the lungs.
With ‘Pranayama’ breathing exercise in yoga, you can increase your intake of oxygen up to five times. The more oxygen-rich blood that flows to the brain, heart, lungs and digestive organs will enable these organs to work better and further bolster one’s health. Moreover, deep breathing can help you to improve the flow of your lymph system thereby helping the body to get rid of toxins. And it is found to strengthen the diaphragm.
Even the use of chanting sounds such as chanting “Om” can even help soothe the sinuses.
Effects of Yoga in the Digestive System:
Yoga encourages the adrenal glands to produce less cortisol which can reduce cravings for fatty foods. Yoga lowers blood sugar and LDL (“bad”) cholesterol and boosts HDL (“good”) cholesterol. This effect can reduce the risk of diabetic complications like heart attack, kidney failure and/or blindness.
Having a regular yoga practice also reduces stress, which can alleviate ulcers, IBS, and constipation, and other digestive problems. Yoga may also be a good method to help the movement of waste to move smoothly out of the body. However, there are some conditions for which using asana for exercise may not a good idea, such as severe cases of diarrhea or constipation, or for someone with an acute bout of pain related to their digestive disorders. In such cases, we recommended turning to other yoga tools, including stress management and relaxation.
Twisting poses can serve as an internal massage of the digestive tract. The massage effect ensures more blood and oxygen and strengthens the muscles of organs.
Asanas that affects the gastrointestinal tract:
Parivritta Trikonasa
Marichyasana
Setu Bandha Sarvagasana
Adho Mukha Svanasana
Utkatasana
Paschimottanasana
Balasana
Uttanasana
Apanasana
Static poses that strengthen and stretch the abdominal area help tone the abdominal muscles that house and support the majority of the organs of digestion and may assist in the movement of material through the system. Dynamic poses that fold, stretch and twist the abdominal area can improve blood and lymph circulation, and create a squeeze and release effect on your organs.
Yoga and its many practices have numerous benefits for the human: body, mind, and soul! What’s keeping you from getting on the mat? And if you already practice, please share in the comments how yoga has influenced your life!
It’s fall, so that obviously means pumpkin in everything! I love fall and I find fall foods deeply comforting and grounding. I can eat pumpkin and squash soups for days, but sometimes I crave a sweet treat and since I can’t do ice cream I have to get a little creative. Chia pudding is ridiculously easy to make and it’s pretty healthy too (although I suppose that is determined by what goodies you add). Here is my fall take on chia pudding: Spiced Pumpkin Chia Pudding
Why should you eat pumpkin chia pudding? Pumpkin is an excellent source of vitamins, including Vitamin A, C, E, and K. It is also high in iron, magnesium, potassium, copper, manganese and dietary fiber. Boom! That’s a lot of goodness packed into one veg. Chia seeds are an excellent source of healthy fat and dietary fiber and provide calcium, phosphorus and manganese. Coconut milk, if you’re buying the pre-packaged beverage kind, like Silk Brand, it is fortified with other vitamins and minerals. If you’re going with the natural stuff, perhaps you’re hardcore and make it yourself or are blessed enough to have fresh coconuts at your disposal, your coconut milk won’t be fortified with vitamins and minerals, but it still remains a healthy source of fat. Remember that not all fats are bad for you. Our brains need fat to function.
Ingredients for Spiced Pumpkin Chia Pudding
Serves 2.
Ingredients
2 1/2 Tablespoons chia seeds
3/4 cup coconut milk beverage (not the canned stuff… it’s way too high in fat)
1/2 cup organic canned pumpkin
1 1/2 teaspoons maple syrup (or 1 teaspoon maple syrup and one Medjool date pitted and minced)
1/2 teaspoon vanilla
1/2 teaspoon Pumpkin Pie Spice blend or make your own (ground cinnamon, ground ginger, nutmeg and cloves)
Instructions
In a medium bowl, combine your chia seeds and coconut milk. Allow the chia seeds to soak 5-10 minutes.
With an immersion blender, give them a quick spin.
Add your pumpkin, maple syrup (and date if you’re using one), vanilla and spices. Spin again.
If your impatient, you can eat it now, but it’s best after it has had a chance to set in the fridge for 30+ minutes.
**If you’re kapha, cut your coconut milk with water or extra pumpkin.
Hello yogis and fellow veggie lovers! Here is one of my new favorite weeknight vegetarian recipes. It’s super easy and takes less than thirty minutes to make… maybe even less than 20 if you don’t dilly dally and goof off while you’re making dinner. Hope you love this super easy vegetarian cauliflower fried rice as much as I do!
Did you know that one cup of cauliflower provides over 70% of your daily vitamin C requirement? Yep, it’s true. Cauliflower is also a good source of Vitamin K, Vitamin B6, Folate and Potassium. It even has a little bit of protein (2 grams in one cup). Who knew?
Quick and Easy Cauliflower Fried Rice
Serves 2.
Ingredients
1/2 head of cauliflower
1 large carrot, chopped up into smallish pieces
1 big handful of snow peas, chopped into 1/2 inch pieces
1 shallot, diced
1 garlic clove, minced
2 eggs, whisked
1- 1 1/2 tablespoons of sesame oil
1 tablespoon tamari (or regular soy sauce)
white pepper, to taste
sea salt, to taste
chili pepper flakes, to taste
toasted sesame seeds to garnish
diced green onions to garnish
cilantro sprigs
Instructions
Prep your cauliflower. Cut the heads of the cauliflower off and feed the heads and top of the stem through the grater on your food processor. You might also be able to use a blender on pulse or hand grate using a cheese grater (but who has time for that). (1-2 minutes)
In a 10-12 inch saute pan, add about 2 teaspoons of your oil (not two tablespoons!) and heat the oil over medium heat. Add the garlic, shallot and carrots to your pan. Saute until the shallots are transparent and the carrots have softened just a bit. (~ 5 minutes)
Add the remaining sesame oil, cauliflower rice, and snow peas to the pan. Turn the heat up to medium-high and saute another 7-9 minutes until the cauliflower is cooked, but not mushy. (7-9 minutes)
Create a well in the center of your pan by pushing all of the cauliflower rice to the side and add your whisk eggs to the well. Allow your eggs to cook a bit and then fold them into the rice. (2 minutes)
Add your tamari and adjust to taste. You may also like to add sea salt, white pepper, or chili pepper flakes at this point too.
Plate your fried rice and garnish with toasted sesame seeds and green onions.
Enjoy your cauliflower fried rice!
Love cauliflower? Craving something to warm you up on a cool fall or winter evening? Check out my Hazelnut and Cauliflower Soup. It’s also delicious and surprisingly healthy.
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