On Sunday 7 April a community gathered in a huge outpouring of love and support for one of our own, Caitlin Traynor. The 'Pure Goes Pink for a Cause' event raised around $20,000 for Caitlin and her family as she battles incurable, stage 4 triple negative breast cancer. Together we enjoyed an uplifting beats yoga class led by Brittany Bryden with amazing tunes by a live DJ, followed by delicious food and drinks, and a silent auction with some great prizes.

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A particularly aggressive form of the disease, triple negative breast cancer can be tough to treat. Caitlin was a healthy 32 year old, with no family history of breast cancer, when she was diagnosed. Being the beautiful soul she is, she is donating 25% of all monies raised to finding a cure for triple negative breast cancer.

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Special thanks to all who volunteered their time and resources for the fundraiser. And thank you to everybody who attended and made it such a memorable and special afternoon.

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If you would like to donate to helping Caitlin and finding a cure for triple negative breast cancer, you can donate to her Go Fund Me page here: https://ca.gofundme.com/dfy9k4-caitlin039s-journey

A Community Rallies ♡


h4. In a nutshell can you explain your Yoga Detour?

Yoga Detour fills the gaps left by conventional approaches to education and training in the yoga community. We’ve created a bridge between the asana practice (which I still love!) and other movement modalities such as strength training, mobility work and play-based movement styles. People often discover Yoga Detour when their practice feels stagnant - maybe they’ve got a few injuries, or they might just feel the need for more in-depth information. Sometimes they’re really disillusioned with their yoga practice, or simply looking to offer their students something a little different. The thing about the Detour method is that it focuses on human movement first, yoga second. We give people the information and training they need to move well in general—they can then apply that to whatever they want to do, whether that’s yoga, running, weight-lifting, rock-climbing or just managing day-to-day things with more confidence and awareness.

This approach was born out of my own personal experience with injury following years as a dedicated Ashtanga yoga practitioner. When I ventured outside of the yoga community in search of answers and explanations for how my body became so imbalanced, I realised just how little I knew about movement and physiology. So much of my teaching up until that point was just a reflection of what other yoga teachers had told me was right or wrong. That dogmatic approach left me ignorant and in pain. I was determined not to lead my students down the same path, so I threw myself into continuing education for about 5 years. The information I gained during that period helped me not only recover from injury but also develop a much more robust and comprehensive understanding of how we’re all designed to move. So now I take that information and share it with as many people as possible through my classes, workshops and online trainings. Yoga Detour is part of a big paradigm shift and that’s pretty exciting.

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h4. What are the key things that set you apart from other movement teachers today?

I’d say two main things set the Detour approach from other trainings - the extent to which I integrate other movement disciplines as well as the dedication Yoga Detour has to critical thinking.

In my own training, I’ve worked with amazing leaders in the movement community and brought their expertise into everything I do with Detour. I’ve studied with the Ido Portal team twice, and then went on to work with Gymnastic Bodies and Fighting Monkey to really round out my understanding of “movement culture”. I’ve worked with an incredibly intelligent, diligent strength coach one-on-one for the last four years while continuing to attend lectures with amazing minds like Greg Lehman and Gil Hedley. I’m also a Functional Range Conditioning movement specialist (FRCms) and spent a year studying Somatraining and ELDOA with Guy Voyer, DO. Because I consider myself to be a student first, teacher second, the integration of leading-edge information into everything I offer never stops.

As important as exposure to new information is, so is discernment. That’s where the critical thinking part comes in. Asking why. Digging deeper. Not accepting things at face value. Being comfortable with uncertainty and “it depends” as opposed to black and white certainties. It’s not always comfortable to teach, or to learn, in that space of uncertainty, but I believe it’s far more productive than its dogmatic alternatives. It leaves space for growth, revisions and unending curiosity. 

h4. We're excited to host you for the workshops in May. Are these workshops designed for practitioners as well as yoga teachers?

These workshops are open to everyone! They’re particularly useful for teachers looking to expand their repertoire, but anyone interested in deepening their understanding of human movement should attend. Every time I teach I see lightbulbs go off as people experience postures and movements in a new way for the first time, regardless of whether they’re experienced practitioners or not. As long as you can adopt a beginner’s mind, these workshops have a lot to offer.

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h4. What can people expect to take away from your workshops here at Pure Yoga?

People will walk away from these workshops feeling excited about everything they’ve learned, but also hungry for more. Each class will likely open a new can of worms and while we’ll definitely dive in deep to all of these topics, there will always be more questions. Think of this like the next step on the journey that will lead you to a whole other world of movement education - it’s the jumping off point that I think many students have been waiting for.

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h4. Where can people find out more about Yoga Detour and the extra classes and workshops you offer?

Check out our website www.yogadetour.com to see what else we’ve got going on. To get an idea of how I approach movement, follow Yoga Detour on Instagram (@yogadetour) or visit our Youtube channel (Yoga Detour). I look forward to practicing with your community soon!

__We're so excited to be hosting Cecily for 3 Yoga Detour workshops here in Ottawa 24-26 May. Click the links below for more details and to book your spot:__ 
"Follow the Detour":/evolve/280/yoga-detour:-follow-the-detour-with-cecily-milne
"Immersion":/evolve/281/-yoga-detour:-immersion-with-cecily-milne
"Sweat the Small Stuff":/evolve/282/yoga-detour:-sweat-the-small-stuff-with-cecily-milne

Meet Cecily - She Does Things Differently

Pure Kitchen Co-owner and executive chef Olivia Cruickshank shares a delicious recipe that we think is perfect for awakening your body out of it's winter hibernation.

__We’re sorry for all the boring salads you’ve ever consumed. This salad, however, does not fit into the ‘boring’ category and blends savoury, citrusy, sweet and tasty all in one bowl!__

Yield: Serves 4
Time: 30 mins

h4. Ingredients: 

4 cups packed kale, de-stemmed, cleaned and rough chopped

¼ cup dried cranberry

2 cups roasted butternut squash

½ of lemon maple dressing

½ cup seed mix

½ cup crumbled goat cheese or cheese of your choice

¼ cup sunflower sprouts


h4. Directions:

In a big mixing bowl, combine kale and dressing until massage dressing into the kale using tongs (or your hands).

Add squash and cranberries, tossing them into the kale.

Place kale mix onto platter or large plate, piling high in centre.

Top with seed mix, cheese and sprouts.


h4. Seed Mix

In a bowl, mix ingredients together until well combined. Spread out on a baking sheet (with parchment paper). Bake in a 300 oven for 10 – 12 minutes. Remove from oven, stir and let cool.

Once cooled, the seeds will break up nicely. The seed mix stores well in an airtight container for a couple of weeks.

1 cup pumpkin seeds

1 cup pecans, rough chopped

½ cup hemp seeds

½ cup maple syrup

2 tbsp. Sunflower oil

1 tsp salt

1 ½ tsp cinnamon

½ tsp cayenne


h4. Roasted Butternut Squash

In a bowl, combine ingredients well. Place squash on a parchment lined baking sheet. Bake in a 350 oven for 20 minutes, or until tender. Remove from oven and let cool before using in salad.

1 small butternut squash, ½” cubes

¼ olive oil

1 ½ tsp salt

1 tsp pepper


h4. Lemon Maple Vinaigrette

Place all of the ingredients into a blender. Turn to medium to combine. While running on medium, slowly add olive oil. Store in an airtight container.

1 cup lemon juice

½ cup maple syrup

2 tsp salt

1 tsp pepper

½ tsp cinnamon

¼ tsp cayenne

⅛ tsp ground cumin

½ cup olive oil

Kale, Squash and Cranberry Salad

Just months ago I was still taking my antidepressant and anxiety medication – just as I had done every morning before leaving the house for the past year and half. As I swallowed it down each morning I had started to wonder, had it become a habit, or even a crutch in my life, rather than a necessity for a serious depression? As terrifying as it was, I decided that taking the medication had become a crutch in my life, and that I wanted to stop completely.

Some people need a mood-deregulator or a SSRI (Selective Serotonin Reuptake Inhibitor) for chemical reasons, although this wasn’t the case for me. I needed the antidepressant for environmental reasons, as a result of the situation I was in. Despite the fact that things had changed since starting my medication (I was in a “happy place!” I was close to family, friends, had a great job, and doing my yoga teacher training), I still felt that I needed the security of the meds. However, while I was feeling mentally good, the side effects on my body weren’t great. Physically I felt terrible every day. In just few months I gained 23 pounds, and stopped running and working out completely. To make things worse, I developed some horrible digestive issues, which I later found out were related to milk intolerance and other food sensitivities.

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I finally got some confidence, and after speaking to my physician, decided to go off my meds. It was time - I had finished my teacher training and was teaching yoga, I had submitted and scheduled a time for my thesis defence, and submitted my last paper. I felt in control of the big things in my life that had seemed out of my control for a while now.  This seemed like a logical transition to another stage in my life – living without the crutches called “antidepressants”. 

I began researching natural ways to deal with depression or post-depression, three of which I’m now using on a daily basis. It’s been over four months now since I last took my meds, I’m still on this journey but I thought I would share my story in the hope it may help someone else going through a similar situation. Before you quit your meds, the decision should be considered thoughtfully and made with the support of your physician or therapist to avoid recurrence of depression. Once you decide to quit, you and your physician should take steps to minimise or avoid the withdrawal affects. Another thing to keep in mind is that this is my solution, and it doesn’t mean that it will work for you as well. Lastly, my decision wasn’t something that happened overnight, it was a result of months of discussion with my physician and having REAL talk with myself, like asking myself whether the environment that I was in was likely to trigger me again. These are the three ways I’m now managing my depression naturally:

h4. Exercising Daily

Whether it is 30 minutes or 3 hours, I always find a time to exercise. Research has found that regular exercise, and the increase in physical fitness alters serotonin levels in the brain and leads to improved mood and feelings of wellbeing. Also, several studies have shown that exercise promotes mental health and reduces symptoms of depression. The ant-depressant effect of regular physical exercise is comparable to potent anti-depressants like Sertraline. 


h4. Yoga

Doing yoga every day – My lunch hour, evening (if not at the gym) and weekends are spent at the yoga studio. I do yoga everyday during my lunch hour and weekends. Yoga is not only a physical exercise, but it can be a relaxing and healing process. Practicing yoga can also alter your brain chemistry – some position are effective in stimulating the release of endorphins and reduces the level of stress hormone cortisol. A number of studies have been done and support this use of yoga for depression, and specific yoga postures that increase levels of the neurotransmitter GABA, which may alleviate depression.


h4. Taking Supplements

Taking supplements that are known to help with mild to moderate depression. For example, S-adenosylmethionine (SAMe). SAMe is a synthetic form of an amino acid that occurs naturally in the body. It plays a role in many biological reactions by transferring its methyl group to DNA, proteins, phospholipids and biogenic amines. Several scientific studies indicate that SAMe may be useful in the treatment of depression. Another one is 5-Hydroxytryptophan (5-HTP) and tryptophan, both are natural alternative to antidepressants. When the body sets about manufacturing serotonin, it first makes 5-HTP. Taking 5-HTP as a supplement may raise serotonin levels. The evidence suggests 5-HTP and tryptophan are better than a placebo at alleviating depression. 

Full disclaimer, despite doing all of these things, and constantly keep myself busy, I still have my days - there are days where i feel completely hopeless, helpless , anxious, sad, and have terrible mood shift. So for now I’ve decided to take each day as it comes, and accept that not every day will be perfect. But most importantly, reminding myself that I am doing the best that I can and to be gentle with myself. 

__“That’s the thing about depression: A human being can survive almost  anything, as long as she sees the end in sight. But depression is so  insidious, and it compounds daily, that it’s impossible to ever see the  end.” – Elizabeth Wurtzel__

Biatris Lasu is a Pure Yoga student, local yoga teacher, and blogger at http://www.theminimalistsyogi.com



Body Healing Journey: Going Off Antidepressants

There’s a much misled (ego-driven) view when it comes to yoga props, they’re often seen by students as a tool for the weak and inflexible. Yes they’re great for beginners who lack the flexibility and strength to get themselves into and hold certain poses, but yoga props are so important in our practice no matter where we’re at with it. There’s this important principle in yoga called Ahimsa, which basically translates as compassion for others and for ourselves. We practice Ahimsa when we practice yoga by removing the ego, concentrating on the integrity of the poses, and ensuring we take care of our body. Yoga props help us do this. It’s all about self-love, so leave your ego at the door, grab a couple of blocks and allow yourself to grow.

__Here are some of our favourite props and how to use them:__


*BOLSTER* - Here’s one you probably wouldn’t want to use in a hot yoga studio (sweat!) but if you have a home practice, a bolster is a great prop to use. Place it vertically along your spine and allow yourself to melt over it for a gentle chest and shoulder opener, place it under your knees in savasana, and place it against the wall to elevate your tailbone for a comfortable legs up the wall pose. A bolster brings that extra level of comfort and self-care to your yoga practice.

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*BLOCKS* - Probably the most common yoga prop and one that you’ve likely used in class. For beginners, blocks can facilitate reaching into a pose when the flexibility isn’t quite there yet. For those with a more developed practice, blocks allow us to find more integrity in so many poses. Sit on them to elevate your hips above your knees for pranayama exercises, lie over them for supported fish, squeeze them between your thighs to create a perfect bridge pose, use them to give yourself extra reach in the ever-tricky revolved triangle…. the possibilities are endless! Look for cork blocks, which are made of natural material, and are supportive yet comfortable.

*EYE PILLOW* - Again one you are unlikely to have come across in a hot studio, but eye pillows are amazing at taking your savasana to the next level. Slightly weighted (usually filled with rice or beans) and sometimes infused with lavender, the eye pillow assists with grounding mind and thoughts as you allow yourself the proper rest your body needs and deserves at the end of practice. Look for an eye pillow made from silky satin or velvet for that extra bit of luxury.

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*STRAP* - Get support while you stretch tight areas with a yoga strap. These are great for hamstring stretches, tight shoulders, supporting us in lateral stretches, and allowing us to try standing poses in a safe manner when they might not otherwise be accessible (think dancers pose, extended hand-to-big-toe).

*TUNE UP BALLS* - These small rubber therapy balls can provide release from deep tension within your body. Use them for self massage to get in deep through layers of skin and muscle and help with injury or tight spots like frozen shoulder, sciatica and back pain, tight hips and hamstrings and more. If you haven’t already, try one of our ‘Yoga Tune Up’ classes with "Peter Lavictoire":/team/peter-lavictoire, where he guides you through different ways to practice self-massage with tune up balls. It’s the perfect compliment to your regular asana practice, and a really great way to take time out to practice self-care.

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__We sell a range of yoga props in all of our studios (Westboro has the largest selection). If you have any questions about props or wish to purchase any for your practice, the desk staff or your yoga teacher will be happy to help.__


It's All About the Props!

Amber is one of those people you just want to be around. She’s down to earth, super energetic and has a big heart. When I began my yoga journey, and first went to Pure Yoga, I remember wanting to get to know Amber more. All of the teachers at this studio are unique in their teaching style, and you can tell that Amber (and her business partner, Jen) are dedicated to only having the best of the best teach for them. I’m pretty proud to say I’m now one of the best! I spent the day shadowing Amber between the yoga studio, Pure Kitchen, and at home. Check it out!

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h4. How and when did your journey with yoga begin? What brought you to your first yoga class?

My yoga journey began when I was 20…in a hot yoga class. I originally went to stretch out from over training. I was naturally drawn to the spiritual side due to my upbringing, but I was there for the physical just like most people are in the beginning. Eventually I started to notice a huge difference in how I was feeling mentally and I knew then that I was meant to  be there.

h4. How has yoga changed your life?

Such a huge question! To make it simple, yoga has taught me balance. That was always a huge struggle for me (and still is at times). There are always learnings showing up for you on your mat… if you are listening.

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h4. What made you decide to make yoga your career?

It was a natural fit for me and when I finished my yoga teacher training, I started teaching full time right away at a gym. I taught in gyms and community centers for 4 years and eventually made my way into studios. I also love to work, so teaching a ton of classes a week in my 20’s was no big deal. Teaching is a creative outlet for me, I actually feel more energetic after I teach! When it comes to being a studio owner, I wanted to create something different, something a little more east meets west. After all, we are westerners. I also wanted to create an environment where everyone enjoys going into work. I mean, its work and you gotta get shit done, but lets not be so uptight and have some fun at the same time, right?  I love going into the studio on any given day and chatting with any of the amazing people on our team. These are my people, and we wouldn’t be where we are without them.

h4. When did Pure Yoga open it’s doors and what do you remember from the experience of starting a business?

Oh man, it was a struggle to open 7 years ago, and we learned A LOT. But the excitement of shoes at the door, coats in the change room and people coming into class is something I will always remember. It was crazy, it was fun, it was stressful…but I wouldn’t change a thing.

h4. How do you juggle being a business owner, a teacher, a wife, a stepmom, a daughter, a friend, and everything else in between? What self-care practices have you adopted?

I love all of these roles, maybe it’s the Gemini in me. But switching roles and being somewhat busy keeps me going. People often say “you must be so busy!” but I’m not really. I can’t imagine I am more busy than a mom with 2 kids!
To stay balanced, I make sure my yoga practice is a priority, that I have days off, and that I spend quality time with my family and friends. Otherwise, I would go crazy! I am actually pretty good at not taking on more than I can handle, although that has taken practice.

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h4. What do you know now that you wish you could tell yourself 7 years ago when opening Pure?

Well, there are a ton of things I am sure I could have done differently. But leading up to opening Pure, I was traveling, bartending and partying. Anyone that has known me long enough knows that. I did what I needed to do, I wasn’t ready to “grow up” or to have the responsibility I have now. I was always interested in self help books, in figuring myself and my shit out. The crazy stuff I did in my 20’s, and the time I spent trying to figure out my purpose, has made me who I am today. I wouldn’t change a thing about myself or the process. My hope is that I can inspire other women do them same and see just how damn perfect they already are!

Thank you to Amber and the amazing people at Pure Yoga Ottawa for their willingness to be part of this photo essay.

A Day in the Life of Studio Owner Amber Stratton

My first teacher said a few simple things to me in my first yoga teacher training. Simple things that have stuck with me over the years, “Amber, when you eat, just eat. When you watch TV, just watch TV. When you read, just read.” - Maybe he was picking up on my easily distracted nature. Or perhaps he was able to predict the future and knew what we were all destined for. Constant distraction, available to us all, 24/7 and literally, at our fingertips. This has become a huge part of our culture. Email, social media, contact with anyone, anywhere, anytime. All day, every day. We now have the option to be available anytime, to always be “on”, to always be working, to have messages flashing in our faces, making our minds up for us...isn’t that what we have always wanted? Ahhh the technology conundrum...

I am a believer in making small, yet surprisingly impactful, changes in my life. I have tried to do it the other way, the do everything all at once overwhelm and put a ton of pressure on myself way and - you guessed it, it doesn’t work. So to begin I started to incorporate these few little “mindfulness” practices that I, a “busy” person, use in my daily life to try to stay present and make space in my life for my OWN thoughts, even when at times things may seem chaotic. 

1 - I don’t bring my phone into my workout or yoga practice. I see this all of the time, people bringing their phone into their yoga, gym or spin class. Checking emails and texts between sets, on water breaks - so really, you haven’t even taken 45min for yourself in your day if you can’t leave whatever else is behind even for 30 min a day. My question to you is “What can’t wait?” 

2- Going for your daily walk/run with no earbuds in. Get outside and enjoy your morning walk, maybe your morning coffee without looking at a screen or listening to someone else talk. Just you, the outdoors and your own thoughts. I call this my walking meditation. 

3- When you eat, just eat. Whether you are alone or with friends - why do we feel the need to be having a conversation with someone else when you have chosen someone else's’ company. Can you put your device away and be fully present for the people you are with, or just simply pause to have a moment of gratitude for the food you are taking into your body.

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4- I have mentioned this in a previous blog post, but I am big on it. No social media for at least the first hour of your day. This for me is a way to start my day off without added distraction and get clear on what lies ahead. Also side note - when you are on vacation, sure a few posts here and there are great, but if you are too busy documenting the whole thing online, how present are you really being. Second side note #nobodycares 

5- Make your morning commute more purposeful. Driving is something a lot of us spend too much time doing, and it isn’t really a choice. So why not make your drive time a time to learn or get inspired? Download some great podcasts and depending on the mood you are in, use that time to learn something about work, yourself or find someone or something that inspires you to be better. I started doing this a while ago and I am amazed at how much I have been able to apply into my daily life both personally and professionally. 

At the end of the day of course there are the days when we all have something going on personally, or at work, so we need to make ourselves more available and I do have my phone in hand more than I might like. And yes sometimes I end up rushing out the door because I spilled my coffee or forgot to take the dog out. But I try my best, and when things don’t go as planned during my day, these other mindfulness practices that I took time to incorporate make it much easier to let things go. 

We live in a society where the word mindfulness is thrown around all of the time, it can be confusing to know what it means or how to apply it. Maybe you don’t have the time to sit and meditate, or you find it hard, or you don’t know where to start. So start with the small things, a few of your own little practices that can all easily weave into your daily routine. We are being pulled away by distractions all day. The least we can do for ourselves, even in the business of our lives, is to make the choice to be present as often as we can. Making the chaos a little less chaotic. 
Xo 
Amber 

A Mindfulness Practice for the "Busy"

My Yoga journey began in 2012 when I walked into a yoga studio for the first time. I took a 60 minute Flow class at Pure Yoga Ottawa with an unfamiliar teacher.  As I moved through postures and sun salutations, I made a connection to my body and  that I had never felt before. I fell in love with yoga that day, and so the journey began…

It wasn’t until after I completed my 200HR Yoga Teacher Training in 2017 that I found the importance of establishing and developing my home practice. I had only ever experienced yoga in a studio full of people, at a scheduled time and place, with mirrors on the wall where I would watch myself and others move through their practice. So when I rolled out my mat in my living room for the first time and started my own flow, I had no idea what to expect.

But why start a home practice in the first place? Well, I was inspired by several yoga guru’s in the community who spoke of their “home” practice as a place to connect and evolve at a deeper level, that complimented their studio practice. I was curious to see what that would mean for me, so I started to find pockets of time throughout my day to connect with myself, and flow at home.

Within a few weeks, my eyes were open to a whole new world of yoga. Here are the benefits I immediately felt, and why I believe my home practice has changed my life:

Connecting to the Breath: __I would close my ears, and immediately bring myself into the present moment. Without the distraction of other people in the room, or the urge to open my eyes and look in the mirror, I began to deepen my breath, and connect to my body quickly and with ease.__

I Discovered Online Yoga: __Practicing online yoga was the perfect compliment to my studio practice.  I joined Pure Yoga Online, which is online studio with a very affordable month membership.  Having access to over 125 classes and 20 different teachers, I never felt the STRESS of making it to a studio class.  When life got in the way, I knew I would be able to connect with a great Pure Online class at my own time and in my own space.__

Fitting in a Practice Daily: __Having the space at home allowed me to practice every single day.  Whether I was able to find 10 minutes to simply meditate or 60 minutes to flow, my home space gave me the opportunity to reap the BENEFITS of yoga daily.__

Moving at My Own Pace: __I lead a fast paced life, and found my home practice was a safe and healthy space to slow down. There was no pressure to “keep up with the class” or try poses my body was not ready for.  I was free to move and flow at my own pace, to my breath, and stay where ever I needed to stay.__

I Gained Confidence:  __I built my SELF-CONFIDENCE practicing at home in two ways. First it allowed me to try NEW things that I otherwise was afraid to do in studio. With no fear of being judged, I allowed myself to go FURTHER into my asana practice. The Second, was that practicing daily strengthened my body and mind. I saw improvements in my flexibility, muscle tone, energy and vitality. As my HOME practice evolved, I let go of the fear of what I looked like and was able to get in line with what I FELT like. Yoga makes me feel good.__

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Starting up your at HOME practice is not just for the experienced yogi. It is for all levels. So whether you're just beginning your yoga journey or you wish to compliment and explore your current yoga regime, here are my top 5 tips to GET STARTED!

1. Find a quiet space that makes you feel good!  Whether you are in your bedroom, home office, living room or basement, find and transform an area of your house that you LOVE.

2. Get a good yoga mat. Practicing at home doesn’t need to be fancy and expensive, however, investing in a quality mat will keep you wanting to go back for more. Your mat should allow you to move and feel secure and grounded throughout your practice. It's your foundation, so make it good.

3. Start at the beginning. Yoga evolves slowly and with intention. You don’t need to jump right into 60 minutes of power. Try spending 10 minutes laying on your back and connecting to your breath and then see where your body takes you.

4. Use great resources. There are many great online resources for you to use. I personally recommend *Pure Yoga Online*. If you’d like a membership, go to www.onlinepureyoga.com and use the Discount Code: “elisa10” and get your membership for only $10/month.

5. SET it and don’t FORGET it! Keep your home studio set up at all times. Keep your mat out, and start to surround it with things you love.  Flowers, pictures, candles, and anything else that makes you feel happy in that space. This will give you the opportunity to settle into your practice immediately. You won’t have to take the extra time to put all the pieces together… it is already there and ready for you when you find the time.  

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__Elisa Kurylowicz is a local adventure blogger and social media expert. You can follow her blogs and listen to her podcasts at "Elisa Unfiltered" http://elisaunfiltered.com/__ and find her on instagram www.instagram.com/elisakurylowicz

How My Home Practice Changed my Life

I am always in awe of the older yogis that practice on the regular. Most often, it’s part of their routine. It’s an opportunity to stay active, social and healthy. Some have been practicing for years, others discovered it after retirement. As with any yogi, it’s a way of life.

I knew I wanted to shadow a retired yogi as part of my photo essay. I also knew I wanted to shadow a couple that practice together. This one crosses two off my wish list!

I reached out to Pure Yoga to see who they thought might make an interesting yogi to shadow. I explained who I was looking for and Ernie and Patricia came to their minds instantly! Both retired, Ernie and Patricia spend their days pottering around their home in Chelsea, QC, making delicious home-cooked meals, collecting beautiful antiques and driving into Ottawa every few days for a yoga class. Ernie and Patricia have been together for almost 51 years.

Part of their morning ritual before class includes a stop off at the Bagel Shop on Wellington, for a coffee and some time reading the paper together.

h4. What brought you to your first yoga class?

I find that yoga is complementary to pilates which I have taught for many years. Since our daughter, Sarah, and I had also enjoyed yoga,  we got Ernie to come to a hot class and he was hooked. We’ve been enjoying it ever since.

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h4. How has yoga brought you closer as a couple?

The classes help us enjoy a happy, healthy and flexible life as well as each others company.

h4. What do you enjoy most about yoga?

We enjoy the variety of classes done in the hot room, the competent instructors, and the friendly staff. The members make it a very pleasant place to be, so much so that when we’re not able to attend a class, we miss it.

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h4. I noticed that you don’t practice next to each other in the studio. Why?

Ernie likes to be at the back of the room because he can follow the yogis movements around him when he is not able to see or hear the instructor. We used to practice next to each other, but we found it to be too distracting & disruptive (too much closeness — after all the years we’ve been together, and knowing each other as well as we do) a little space can bring us closer.

Ernie and Patricia are some of the kindest souls I’ve ever met. They insisted I sit for lunch with them, and I was treated to one heck of a feast. Fresh fish, herbs from the garden and a beautiful glass of red wine.

I sat and observed how they told stories, of distant memories from their past together, how they built their house, bit by bit, piece by piece. Each tea cup, each piece of furniture or art tells a story of their time together. Fifty-one years later, they still poke fun at one another, laugh at each other’s jokes and very evidently love each other.

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Whether you practice alone or with someone special in your life, this story really shows us that yoga is both an individual journey and a union of likeminded souls. Even when you’ve spent 51 years together, it’s important to take time for yourself to check in, tune out the mental chatter, and be open to whatever unfolds on your mat.

Until next time, see you on your mat, friends xo

_"Ashley Notley":/team/ashley-notley is a teacher at Pure Yoga Ottawa, and when she's not teaching, she's creating beautiful memories for married couples at Ashley Notley Photography_ https://ashleynotley.com/

Day in The Life of a Yogi

Winter. The most likely time of the year to get sick. I love a fresh healthy green smoothie and I add a few key ingredients to help boost my immune system during cold season. 

Green juice as a base, I love “Lush” cold pressed for Pure Kitchen but any green juice without sugar will do.
½ a banana 
Handful of cilantro 
Handful of fresh spinach 
A few slices of fresh ginger 
Teaspoon of tumeric
½ an avocado 
Teaspoon of spirulina 
¼ cup of frozen mango 
Option to add collagen if you are into it!
Cup 1/2 nut mylk (I use almond)

Throw in the blender or vitamix, drink up and enjoy! 
 
xo
amber


My Go-To Winter Smoothie

_Travel gives us a change of scenery and a fresh perspective, a chance to reset and refresh, and expands the mind - much in the same way yoga does, which is why travel and yoga are the perfect pairing. With this in mind, we run several overseas yoga retreats each year to some amazing tropical locations. Costa Rica is one of our faves! This year, Pure Yogi "Tiffani Harris":/team/tiffani-harris got to spend two weeks in paradise, leading two separate retreats.... here's what you missed!_

h4. Can you tell us a bit about where you held this years Costa Rica retreats?

Pure Vida Costa Rica Retreats were held at 'The Drop In' located in Santa Teresa, Costa Rica. Santa Teresa is this cool little beach town in the Nicoya Peninsula on the Pacific Ocean. Known for its awesome surfing, great selections of cafes and restaurants and of course the most beautiful sunsets. The Drop In is set up on a peaceful jungle hilltop overlooking ocean. The beautiful beach is located at the bottom of our driveway and you can easily walk to cafes, shops, etc.  All rooms offer AC, all houses have pools and kitchens. We practice yoga in our jungle tree house open air yoga shala. We dine on three meals daily prepared by our private chef.


h4. How long does each retreat go for?

I hosted 2 x one week retreats this past January 2019. I like to call them Yoga vacations. You get a beautiful vacation in paradise with optional yoga twice daily then you can customize and add on adventure or simple chill by the pools, the beach or lounge in a hammock. I was joined  Week 1 with guest teacher incredible "Jenn Stow":/team/jenn-stow and week 2 with the awesome "Peter Lavictoire":/team/peter-lavictoire 

 ---

h4. How many people came on the retreat, and do you have to be an experienced yogi to go?

We hosted 14 guests each week ranging from the cutest retired couple, we welcomed solo men travellers, we had best friends, groups of friends, and several women travelling solo. With our wide variety of accommodation we can offer private or shared room options to suit needs and budgets.

I often get asked does someone need to be an expert at yoga to join a Pure retreat. Answer is always NO!! Everyone is welcome, we had different yoga experiences, some never having attended a Pure Yoga Class before. As teachers we can cater to everyone in the room offering modifications to support all levels. With these small class sizes it’s a great opportunity to get extra attention and deepen your yoga practice.

We teachers live and eat with the group one of my favourite elements is connecting with everyone.


h4. What was your daily routine like on the yoga retreat?

We start with breakfast at 7am including fresh tropical fruit, Costa Rican coffee, granola, eggs and more. Morning yoga starts at 8:30am, generally this an active moving class to build up a sweat then bliss out in a magical jungle savasana. You get to enjoy your free time all day then pop in for lunch around noon which is always a yummy variety of our chefs creations. Afternoon yoga is at 4pm and is usually more chill depending on the day, ending in time to catch sunset at the beach. A three-course dinner is served nightly at 7pm.

---

h4. What other activities are available for people to do there?

I plan a few optional group activities including learn to surf, and an ATV & hike to the Montazuma waterfall excursion. I love watching people fall in love with surfing. We work with the best surf instructors who make sure everyone feels safe and catches a wave. The ATV day is a blast as we get to explore the countryside, the jungle trails and cool off with some swimming and cliff jumping if that’s your thing, it’s not mine lol!!!! Some prefer to skip these activities and would rather choose their own and I have some great recommendation like nature walks, snorkelling, horseback riding and more. We always arrange a massage day for those looking for a more self care treat.

We dine out one night at local restaurant to take advantage of the excellent food scene, I give my list of favourites for people to choose from. Our last night we close with a sunset beach bonfire and taco night dinner!!

 

h4. Can you tell us a couple of highlights of this years trip?

The people!!!!!

I feel so lucky to grow the Pure community and make new friends. Highlights are seeing people make new connections and try new experiences, to witness how relaxed everyone is in the first few days and hear “ I love this place, this town” “ I want to come back”. That’s when I know I’ve done my job well  :)

---

h4. Do you have any other retreats to Costa Rica planned soon?

YES!!  Late January 2020. Stay tuned for dates :)


"Tiffani Harris":/team/tiffani-harris is a regular teacher at Pure Yoga Ottawa, visit her page to discover her upcoming classes and workshops. If you're interested in taking your yoga practice to a new level, Tiffani and Kate Durie are running a "200hr Teacher Training intensive in Costa Rica later this year"://evolve/229/200hr-teacher-training-intensive-in-costa-rica-with-kate-durie-&-tiffani-harris

A chat with retreat leader and Pure Yogi, Tiffani Harris

Here's What You Missed In Costa Rica This Year

This morning I was contemplating the reason for our pervasive and persistent infatuation with physical beauty. 
Here’s what I came up with:

Our attraction to those people and things that are most aesthetically pleasing is intuitive and natural.

I would like you to imagine a person – someone you find to be extremely beautiful, magnetic, attractive. It is likely that the way you see this person is specific to your own personal definition of beauty. What is not specific however, is the reason you see this person as beautiful. You feel really good when you are around them.

When we feel good in someone’s presence, we feel included, we feel drawn in by this person’s positive energy. We can feel this person’s inner acceptance of themselves pouring out.

Law of attraction states: that which is like unto itself, is drawn. So, in our experience of inclusion and positivity, we allow our own energy to rise and match with that of the initial stimulus to feeling good. Another way of describing feeling good is to say we are in a state of non-resistance.

Law of attraction teachings state that negative emotion is a signal that we are not allowing ourselves to experience positive energy. If we feel bad, it is likely that we hold a belief about ourselves that makes us feel separate, not good enough, discouraged, or excluded.

It can often feel easier to join with someone whose energy is resistant or negative (complaining, gossiping, etc). The reason for this is simply that there tends to be more momentum in the direction of resistance and exclusion than acceptance and connection. Resulting from persistent competition and comparison, we get beaten down into the belief that some are more entitled to this high vibe, luminous life than others and that it is unrealistic to expect to feel good most of the time.

FALSE.

And that is the root of resistance.

Our natural state is one of ease and wholeness and this is why it feels so good when we connect with beauty – it reminds us of our own most beautiful emanation. One very potent and healing application for the musculature we build in meditation, is to entrain ourselves to a state of acceptance and then appreciation so that we can become an energetic match to the most beautiful and luminous versions of our own selves BEFORE any external stimulus inspires this feeling. When we can do this, we become powerful attractors. We become those luminous magnetic beings who inspire and uplift.

xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx


Jessica is leading a 'Pure Refresh' workshop, a two-hour practice to Cleanse, Contemplate, and Clarify on 1 March - for more details click here: https://www.pureyogaottawa.com/evolve/339/pure-refresh-with-jessica-magnan

Thoughts from Jessica Magnan - Pure Yogi

The Beauty of Non-Resistance

Confession - I am a bit of a product junkie, I want to try all of the things. Send me to California for the weekend and I will shamelessly consume every green juice, tumeric infused shot, fancy latte that claims eternal youth and forever health on the market. What can I say I am a big fan of R&D, someone has gotta do it right? But what I do make sure is that I do my research. I make sure the products and or supplements I am taking are quality and when possible, locally made.

So for all the green juice drinkers, skin care lovers and just overall products of all things health and wellness...This one’s for you.

#1 - Woman Divine products. Specifically loving the Rose Water face spray and the Rose and Sandlewood Face Oil. These work great for me to keep my skin hydrated and are made right here in Ottawa by Magdelana herself. Reasonably priced and I would strongly recommend a customized facial treatment by her so she can guide you in the right direction for you skin care regime.
https://www.womandivine.ca/

#2 -  Vital Proteins Collagen - I was a bit skeptical but I gave it a good try, 3 months of consistent use. I don’t suffer from joint pain (yet lol) but i have noticed a difference in my hair skin and nails. I take 2 scoops a day, in my coffee or smoothie. I am hooked on this one. 
vitalprotiens.com

#3 -  Progressive Fish Oil (Orange flavor) w Vitamin D - I am a big believer in healthy fats and getting vitamin D into your diet in the darker, winter months. This fish oil does a great job of masking the fact that you are ingesting fish oil, which can taste quite fishy. I like the orange flavor of this brand. I also prefer my supplements in a liquid or powder for to ensure quality absorption. 
progressivenutritional.com

#4 - Spirulina, again in a powder form. This magical green has endless benefits. I load up my smoothie and green juice with it. You can get good spirulina at your local health food store. 

#5 - Lush, cold pressed juice. This is my #1 fav from Pure Kitchen. A green juice packed with spirulina and greens. I drink this every morning and I use it as a base in my smoothies, a great low carb alternative to nut milks. 
purekitchenottawa.com

#6 - Little Victories Coffee. These Ottawa based guys are awesome. They have turned their side hustle into a full time gig to bring you the best coffee in the city. I will take a trip to their cute coffee shop in the  Glebe anyday to grab a delicious macadamia nut latte made by the best. If I am at home I blend it with an MCT oil to start my day!

I am always trying new supplements and skin care products. Remember when you try something new make sure to give it a fair amount of time to show results, for supplements at least 6-8 weeks and for skin care I would do at least 4 weeks. That’s just me, but generally your body needs a fair amount of time to start showing and feeling signs of something new. Comment below to let me know what you are using these days to help you look and feel your best! 
xo
amber


By studio owner and teacher Amber Stratton

What We Are Loving Right Now - Amber's Picks

Ahhh Pure Bliss. You get to leave your full time well paying desk job. Who need benefits, job security and vacation pay anyways? You can save enough money for retirement, no problem right? Anything to get away from that annoying co-worker who almost always gets your coffee order wrong. 

I get it, you want to inspire people for a living, you LOVE yoga. All you wanna do is yoga all day and chant all night, create magical classes that will leave your students floating on a cloud and you, in turn, have a job that now fills you up! 

Ok, that’s the dream I know. So here is my version, without the fluff,  the reality of what it means to throw in the towel on your well paying, seemingly unfulfilling day job. A few tips from me, a full time teacher of 12 years and studio owner of 7 years - the slightly raw, unfiltered truth of being a full time yoga teacher. 

Pro tip number 1 - Please, do NOT quit your day job. I mean unless you are some trust fund millennial who has the freedom to do so, I repeat - Do NOT quit your day job. 
The reality of being a new teacher is that you hustle, every successful yoga teacher that you are modeling your new life after has done it. That's right, spending your days driving from one end of the city and back again to teach enough classes to make ends meet. Picking up every class you can not only to pay the bills, but the only way to become a great teacher is by teaching - a lot. 

2- If you do not like to work a lot (and you need to make money) this may not be the job for you. It takes years to get into the best studios, to get a higher pay rate and to get to the level of teacher that can offer a quality teacher training or workshops (more on this later). When I started teaching I taught 15-20 classes a week AND was bartending 4 nights a week. I am not saying you need to do the same, but you do need to figure out how much money you need to pay your bills and how much energy you have to put into that. Not everyone is self motivated or likes to hustle and that’s ok - just don’t try to fool yourself and remember the world needs all types of people to make it go round, 

3- Your practice will take a backseat. Some people sign up to do their training and decide not to teach when they realize this. Just because you love to take yoga classes does not mean you should teach them, just because you are a yoga teacher does not mean you should open a studio (more on this later as well). Try to get clear on what it is you love about the practice before you decide to share it with others. For a lot of people it is a totally personal thing that you may just want to keep for YOU, again this is OK and I think it’s a beautiful thing, 

4- Your 200hr training is the tip of the iceberg. I have done at least one training a year and as many workshops as possible since the day I started teaching. This is a path of continuous self growth, inside and out. Things are, just as in every other industry, evolving, and you want to be able to educate your students and yourself as this happens. So just know that your 200hr training is where it begins, but it does not stop there. 

5- Please, please do not tell studio owners that you do not want to teach early mornings, late nights and weekends. If this is you, stop while you are ahead and know that this is not the job for you. Not sure if have noticed, but there are yoga classes running across the city 7 days a week from 6am to sometimes 10:30pm in the evening. If you want to be successful as a teacher you need to show up in more than a few time slots, in fact the most successful teachers I know are the ones that are teaching all of the time slots, and on the weekends. This is how you connect to a larger audience and make more money as a teacher by filling your own retreats, trainings and workshops in the future. 

So please do not get me wrong, Is it worth it? YES! Is it easy, NO. but from my experience nothing that has been worth it has been easy. I actually love to work and I love to work hard, it has always been a part of me and sure, you could argue that I probably have a higher energy level than the average person. The fact is, I have chosen to invest my energy in my work. I have no children, and i even get to share my dog walking with my partner. So to the moms out there, remember that you have already chosen the hardest job of all, that no one can compare teaching yoga classes or sitting at a mediocre desk job to raising children. 

Whether you have a full time job, a part time gig, or maybe you are home with your kids - if you are thinking about it, here is my advice - Think seriously about it, it still is a job and being self employed is a different ball game. Things truly are not always what they seem. You will still run into the same people you do in every other walk of life, you will still run into problems and face new challenges. The fact is, the same people are everywhere. If you are looking for a quick solution to a problem, changing your job may not be the solution. Most of the things that bring us true happiness and fulfilment in our lives come from working on ourselves from the inside out first, not the other way around. It isn’t always about changing our current situation, but perhaps shifting our perspective instead. 
 
In saying all of this, and I don’t mean to be harsh,  I truly am the number one pusher, cheerleader and believer of following your dreams, of getting out there are finding the things that make your heart beat a little faster. But I am also a believer in hard work, and understanding the reality of our situation. 
So to all of you who are living the hustle, ready for the hustle, and love to hustle, I salute you. Making your dreams a reality is hard, but nothing in my life has ever been more fulfilling as seeing them unfold before my very eyes. 


The truth from behind the scenes of teaching full time by studio owner Amber Stratton.

So You Wanna Teach Yoga.....?

Hi all! My name is Ashley and I am part of the Pure Fam, I chat with members all day at the studios and one topic that often repeats in conversations is cold and flu season. I thought to myself, I haven’t been sick in quite some time. It very well could be due to my routine and the variety of supplements and herbs that I consume on the daily. I wanted to share my tips, in hopes that it can reduce the chances of you getting sick.

Disclaimer: I am not a health care professional. This is what works for me. I have spoken to Naturopathic Doctor’s and Dieticians who have approved of these patterns.

Keep reading for my smoothie recipe, a recap of all products mentioned, and where you can find them! 

Water
This goes without saying, however, I just want to emphasise the importance of water intake. I always carry a Swell bottle with me, or if I’m at work you’ll always see a Pure Yoga glass water bottle on the desk. I aim to drink 3 litres per day. If you’re not used to drinking a lot of water start with 1 litre and increase gradually. 

Ginger
Every morning I make a green smoothie, it always includes a huge knob of fresh ginger. I’ve always enjoyed the taste of ginger, but I can understand that it can be an acquired taste. Start with smaller amounts, and you will likely build a tolerance to it allowing you to gradually add more. Ginger is cheap and I buy several ginger roots at a time – yes, I have been stopped in the grocery store checkout line and asked what I am doing with all of that ginger! Continue reading for my smoothie recipe.

Spirulina 
Many people get turned off by the taste or smell of spirulina, but once it is blended with additional ingredients you won’t notice. The question I get asked most is, “What is spirulina”? Spirulina is an algae that adds protein and antioxidants. You may be wondering how this form of algae can aid in the prevention of you getting sick. Spirulina is rich in vitamins and minerals, which is excellent for improving immunity. A well developed and maintained healthy immune system leads to assisting in defending the body from bacteria and viruses. 

When I am not making my smoothie at home, I’m at Pure Kitchen. I am hooked on the Green Yogi. Where do you think the name came from? It is now one of their best sellers! Ingredients in the Green Yogi include their Lush fresh, cold-pressed, organic juice which has spirulina as well. 

Protector Shot
Along with my Lush, I will always order a Protector Shot at Pure Kitchen. It is packed with ginger, turmeric, and black pepper which improves the absorption of turmeric. Together these ingredients boast anti-nausea, anti-inflammatory, and antioxidant compounds. 

Oil of Oregano Pills 
Yes, in pill form. Who doesn’t want the benefits, but without that horrible taste lingering or burning sensation left in your mouth? Let me make this clear, I don’t take Oil of Oregano pills every day. If I feel like I may be getting ill (sore throat, nauseated, or any cold/flu symptoms in general) I will begin taking one pill in the morning and one at night. I may only do this once, if symptoms continue, I will follow that pattern for a couple days. With that being said, always follow up your oil of oregano with a probiotic. Oil of Oregano is a natural antibiotic, indicating you should up your probiotic intake. 

Herbal Tea
I have a routine of enjoying a cup of herbal tea in the evening after dinner. It is usually one of the following: lemon, ginger, dandelion, chamomile, or peppermint. It’s soothing, relaxing and helps me wind down. The antioxidants and vitamins found in herbal teas are great for helping fight infections. Additionally, I often make my own lemon-ginger beverage.

Add to a blender:
Boiling Water
Lemon, juiced or whole
Large Knob Ginger

Transfer through a sieve into a mug (to avoid the pulp and rinds). Option: add a pinch of cayenne pepper for a kick, or honey if you require it sweetened. 

Sleep
Sleep to me is a non-negotiable and is arguably the most important point on this list (I understand that many of you have children, which I do not). However, to me although I aim for minimum 8 hours of sleep per night, it’s more about the routine that I have created where I see the benefits. I get up at 5AM every single day. I go to bed every night between 7:30PM and 9PM.

I get two reactions from most people:
a) That is ridiculous? Why would you want to do that?
b) I wish I could wake up that early! It must be nice to be able to fall asleep that early! You must feel so rested! No wonder you have so much energy!

Bottom line, I am not saying you need to go to bed or wake up that early, but here are two pieces of advice:

1. Regardless of times, start to be more consistent. If that means going to bed every night at 11PM and waking up every morning at 7AM. Your body will thank you, and you will notice that it creates consistency and routine in other areas of your life. 
2. If you want to wake up earlier, or go to bed earlier. Start by waking up half an hour earlier, and then an hour. Have you ever woken up at 4AM for a flight, and by the time you reach your destination it may only be 7PM but you’re exhausted – same deal! Gradually, you will reach your ideal times if you slowly get your body used to it. 

Thanks for reading. If there is anything I missed or you have suggestions, please leave a comment below. Let’s chat next time you’re in the studio! I love to hear about different health and wellness products and remedies.

Ash xo

Green Smoothie Recipe:
½ Cup Coconut Milk
½ Cup Cold Filtered Water
1 Fresh Lime, Squeezed 
1 Banana
Mint Leaves
½ Avocado 
Hemp Hearts 
Large Knob of Ginger 
1 Cup Frozen Mango 
1-2 Spoonfuls of Spirulina
1-2 Handfuls of Spinach

I use a Vitamix which blends it so well, I don’t know what I’d do without it. However, any blender will work. 

I exclude all sugar from my diet, so I’m not afraid to add fruit to my smoothies. I used to cut out all fruit, but realised I needed to bulk up my smoothies to keep me full for a few hours! I work out in the form of yoga, HIIT training, spinning, boxing, running, and basically any workout that is accessible to me, which means I can use the extra carbohydrates and calories in my morning smoothies! 
	
Products:
Swell Bottle
Cost: $25.00 - $45.00 
Where to find:  https://www.swellbottle.com or try buying local first many kitchen/container stores in Ottawa have them like Readi Set Go in the Glebe. 

Pure Yoga Glass Water Bottle 
Investment: $7.00
Where to find: Any Pure Yoga location

Ginger
Investment: $1.00 - $2.00 per large ginger root 
Where to find: Any grocery store should have it


Spirulina
Investment: $15.00 - $50.00 depending on the size 
Where to find: I use the Organika brand from Wholefoods but any brand should do just fine, and can be found at any health foods store or online. 

Oil of Oregano Pills
Investment: $16.00
Where to find: I use the Natural Factors brand and bought it at Natural Food Pantry in Westboro, but it can be found online.

Probiotics 
Investment: $15.00 - $60.00
Where to find: I buy the Flora brand (100 Billion – refrigerated) from Whole Foods, there are a variety of types to choose from.

Herbal Tea
You can find herbal tea just about anywhere for a variety of price ranges! Just make sure there is no caffeine and no added sugar.

By Ashley Schewchuk, Pure Yogi

Tips to Keep the Bugs away during Cold and Flu Season

1. If you’re a hard-boiled egg fan, but all that messy shell peeling puts you off, add some baking soda to the water as you’re cooking them. The shell will just slide off easily once they’re cooked, and the taste won’t be altered. Amazing!   

2. Celery juice on an empty stomach first thing in the morning is the latest wellness trend (as any self-professed instagram fanatic is probably well aware). You have to juice a whole bunch to come up with the prescribed 16 oz of daily magic green juice, which means storing a lot of every in your fridge, and there usually isn’t that much space in the fridge crisper. Make limp celery crisp again by putting it in a jug of water like you would flowers! The celery will absorb all the water and spring back to life crisp, delicious, and morning wonder juice ready.   

3. This is possibly our favourite hack! If you’re a poached egg fan, but hate the way they come out all stringy and not at all like the neat little round parcels of perfection served up in cafes, read on…. Next time the urge for a poached egg strikes, crack the egg into a sieve (trust us!) the egg white is made up of 2 parts, a thin watery layer and a thicker layer. The sieve drains away the watery part of the egg white that is responsible for all the wispy bits on the poached egg usually. 

---

Once that part drains through simply pop the rest of the egg into the middle of some swirling just boiling water with a splash of white vinegar, and 1.5 minutes later you’ll have the perfect poached egg!   

4. Oatmeal is a wholesome and delicious treat first thing in the morning, but it takes sooo long to create, especially the most nutritious non-quick oats type. For a clever hack, make a big batch of oatmeal, transfer it to a muffin pan and freeze it. Once each section is frozen, simply transfer the whole lot to a large zip lock bag and keep n the freezer. You’ll have delicious and nutritious perfect portions on hand to defrost and add whatever flavour takes your fancy that day.   

5. If you love pancakes, but find the whole thing a bit messy and arduous, transfer your pancake batter to a large squeezie bottle (like a plastic sauce bottle) and simply squeeze your batter into the perfect sized and shaped pancakes in the pan….. genius!

5 Breakfast Hacks You’ll Love

If you’re feeling like some delicious and extremely nutritious winter warming food, look no further than this amazing rejuvenating bowl by wellness blogger Deliciously Ella.

It’s the absolute epitome of wholesome food, with spinach, black beans, steamed sweet potato with crushed garlic, brown rice and a delicious flavoursome dressing. It’s simple to make, and what’s more it’s also vegan and gluten free.    

Serves 2  – 
2/3 of a cup of short grain brown rice (180g) with 800ml of boiling water
2 sweet potatoes (600g)
1 tin of black beans (400g) 
1 bag of spinach (200g) 
3 cloves of garlic 
2 tablespoons of olive oil 
1 lemon 
1 tablespoon of tahini 
1 teaspoon of tamari  

For the dressing  
2 tablespoons of tahini 
3 tablespoons of olive oil  
1 tablespoon of water    

Cook the brown rice as er the instructions on the packet until the rice has the perfect texture. Once the rice has cooked stir the juice of half a lemon into it.  As the rice cooks, peel the sweet potato and cut it into chunks, place into a steamer and steam for about thirty minutes, until it’s really soft and easy to mash with a fork. 

Place the steamed sweet potato in a bowl and mash it with 2 cloves of crushed garlic, 1 tablespoon of tahini, the juice of half a lemon and a little salt.  When the rice and sweet potato are almost ready place the drained/rinsed beans, spinach, tamari and the final crushed clove of garlic into a pan and sauté them for a couple of minutes until the spinach has wilted and the beans are hot  

Finally mix the dressing together in a mug, then place everything in a bowl and pour the dressing over it.      

Bon Appetit!

The Ultimate Mid-Week Quick Vegan Comfort Food

If you’re a yogaholic you’ll appreciate the value of a decent pair of yoga pants. You’ll also know they generally ring in with a hefty price tag, so taking care and expanding the lifespan of your fitness lifestyle staple is a must if you want to rock them to yoga, brunch and your own lounge for years to come.

The secret to the longevity of your yoga pants is in the what, when and how of washing:

1. Especially if you’re practicing hot yoga, get those clothes in the laundry ASAP after class. The longer they sit around waiting to be washed, the more bacteria can grow from your sweat (ew!) and over time they’ll become too smelly to salvage. (Top tip if you can’t wash them straight away rinse them straight after class, or throw them in a bag and put them in the freezer until you wash them - this will kill the bacteria).

2. Launder yoga pants alone, or with other synthetics, this will prevent snags from other fabrics. Also, be careful not to wash them with anything that has zips or velcro,as this can also upset the fabric.

3. Use a small amount of washing powder or liquid only, and don’t use fabric softener. Using too much washing powder can irritate the fabric and lead to it’s early demise, and fabric softener kills it’s wicking ability (sweat absorption).

4. Wash on a cold water cycle.

5. Don’t use a dryer ALL the time. The heat won’t hurt the fabric too badly, but your beloved pants can still shrink a bit if they’re heat dried all the time, so air dry when you can.

Top Tips To Help You Care For Your Yoga Pants

As the cold season descends, so too do the seasonal lurgies that accompany it. Be prepared this winter, add some spice to your life and and don’t just survive this season, thrive!

Tumeric
Unless you’ve been living under a rock, you’re sure to have seen turmeric recipes topping the menu in any self-respecting health food cafe of late. It may be the health ingredient du jour, but the wonder-spice of the natural health industry has actually been used for centuries in eastern medicine to cure ailments. Especially helpful for keeping the winter woes at bay, turmeric has anti-bacterial, anti-fungal, and anti-viral agents all of which will help to boost your overall immune system to fight the nasties. Not only that, but this wonder-herb also helps boost enzymes that detoxify the body, so make sure you’re on the turmeric program before party season hits. We’ll drink (a turmeric latte) to that! Take turmeric in pill form, add it to cooking (Indian curries especially), drink it in warm drinks

Ginger
Another beautiful winter warming spice, ginger is a go-to for stomach upsets and gastrointestinal discomfort (hello excessive party season). It contains anti-inflammatory properties and is amazing at helping to relieve a sore throat once the dreaded winter cold hits, plus it can help clear the airways if you’re feeling chesty too. Incorporate it into your winter health routine to help to kill rhinoviruses that cause colds in the first place.Take ginger in pill form, or drink it in tea especially with honey and lemon.

Nutmeg
As pretty as those winter vistas can be, the long cold season with it’s long dark nights, lurgies, and hibernation can take leave us with a case of the winter blues. Pep yourself up with a dose of nutmeg, which for centuries has been used for it’s anti-anxiety properties. Studies have also shown that anxiety and depression are exacerbated by inflammation within the body, and nutmeg as well as other spices like turmeric, contains anti-inflammatory properties that may help with that.Use it in sauces, sprinkle it on your oatmeal, use it in baking.

Cinnamon
Just the smell of cinnamon makes us feel warm and cosy, no wonder it’s the winter wonder spice. Cinnamon contains micro-nutrients that can help to lower blood sugar and make you feel more stable over the season of over-indulgence. Cinnamon is also said to lower blood pressure, helping you keep your cool over the holiday period!

So go-ahead and get spicy.

Spice Up Your Life This Winter!

If there is one thing i have learned over the years it’s that we all need to learn to manage ourselves. Yes, that’s right, learn to manage your person. You will not be able to manage any other relationship until you can manage the most important one of all, the one with yourself. There are so many aspects to this and as you probably guessed, every single person is going to face their own challenges. I believe if we could all create a morning routine that was a little bit healthier and with purpose, our daily challenges, believe it or not, may seem a little less daunting. 
So here are a few things, non-negotiables, part of my day that truly make everything else run a little smoother. 

1- Wake up. No, I don’t get a gold star for simply opening my eyes. But I do not ever, wake up hit snooze 5 times scroll through my social media and then jump outta bed at the last minute and run out the door. I leave myself at least 1 hour before I have to leave the house. I do not press snooze more than once and yes, sometimes this takes a little more motivation to leave the coziness of my bed, but I have a little conversation with myself and get over it and get on with my day. 

2- Water. Before you have coffee. Every morning a glass of water with pink himalayan sea salt and fresh lemon juice. Did you know that most of us are chronically dehydrated? So how would it make sense to as soon as you wake, down a cup of Folgers and start the day with dehydration? I am not asking for you to give up your delicious coffee. Just have some water first. 

3- No social media for at least the first 30 min - 1 hour of your day. This thing that we are all slightly addicted to. It’s a habit, and often a waste of precious time - especially in the morning. I use it for work and personally. But it can wait. I don’t want anything in the morning distracting me from what needs to be done first to help start me off on the right track. So I make sure I do not ever lie in bed scrolling and pressing snooze. Social media comes out when I am done my morning rituals and if I have some extra time before I head out for the day. 

4- Breakfast. I personally never got on the whole fasting train. I don’t disagree with it, it just isn’t my thing. I eat whole foods, I eat when I am hungry and I need fuel to train. I try to get my yoga practice or workout in in the morning. This means I need a breakfast that includes fat, and protein to get started. This also means I am up early enough so that I can digest my food before I work out. Everyone is different, but this is what works best for me. I have been on an eggs and avocado kick for a while, it gives me enough energy without feeling too full and gives me proper fuel for the day. Avoid sugar, at all costs - but especially in the morning. 

5- Move. Get outside. Whatever you love to do. Walk, run, bike, yoga, weights. Just move your body. You don’t need to train like a maniac, but you do need to move your body. And I get it, the Canadian winters don’t always make it that appealing to get outside, but even a quick walk with the dog or to your local coffee shop will do you more good than you realize. 

So there it is, 5 things that help me get a better start to the day. Most are very simple, obvious healthy choices, but these small things make a huge difference in what the rest of my day looks and feels like. Starting with lemon water and a proper breakfast for example -  I am not dehydrated and I have eaten a proper meal. In turn, I have more energy for my workout and my brain actually functions better. I start my day by not looking at my phone. This way I don’t get sidetracked first thing. I can get clear on what my day is going to look like without the added distraction. Afterall, I have the entire day to have distractions thrown at me and social media can be a waste of precious morning time.

Waking up on time, another no brainer right? Sure, but this also means that I have given myself enough time so there is no rushing around the house, or out the door. This will make that person that cuts you off in traffic a little less stressful and the need to run a red light less tempting, you may actually enjoy your commute into work. Imagine that?
Movement, pretty simple foIks. I took time to move my body in some way, time for myself. In turn I have more energy for others, and in my job this is key. 

So clearly, I encourage morning ritual. Why? Because I have been that functioning-on-4-hours-of-sleep, run-out-the-door, coffee-in-hand,  just-make-in-time-to-work person. It has taken me a long time to learn how to manage myself, and I can tell you from my own experience that learning this has been a huge player in my success both personally and professionally. So I encourage you to give it a try, to make it your own, and see what shifts for you. Thanks for reading and I would LOVE to hear your tips on what your rituals look like! 
Xo
amber


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