Be The Light

by Claudia Fountain, posted in Meditation, newsletter, Recipes, Seasonal Yoga, Yoga

and blaze your own trail.

I will be the first to admit that lately the world seems to be becoming darker. Peace feels like a distant beacon of hope. I also know that one of the best ways to shift my doom and gloom is to get outside and walk, feel the breeze on my face, watch the leaves shimmer in the light, and listen to the sounds of the larger world around me.

Fall is a beautiful transitional season. It reminds me to let go of things I can’t control, and to count my blessings. I also get to dive into my cozy fleece hoodies and joggers! The key for me is balance–when my thoughts get dark, I balance them with light. My hope is that this newsletter brings you some light also!

This October and November, the offerings include:

  • a delicious baked bean recipe, full of spice, heat (and yes, pumpkins!),
  • a yin yoga session focused on releasing tension in the upper body,
  • and, a guided Metta (Loving Kindness) meditation.

In closing, I leave you with words from the poet Tyler Knott Gregson:

Into the great darkness
when veils are thin
and we see handprints
pressing
on the curtain
between this life and the next,

I heard them
whisper

“If it is light
you seek
you must carry
your own
fire.”

Chipotle Pumpkin Baked Beans

  • 2 cups cooked cannellini beans
  • 1 1/2 C water
  • 1 1/2 C cooked cubed pumpkin or butternut squash
  • 1/4 C tomato paste
  • 2 small canned chipotle chili peppers in adobo sauce
  • 3 T brown sugar
  • 2 T molasses, maple syrup or date syrup
  • 2 T cider vinegar
  • 1 t dried oregano
  • ½ t cinnamon
  • 1/2 t salt
  • 1/4 t black pepper
  • 3 pepperettes, chopped (optional)
  • 1 large carrot, chopped
  • 2 chopped shallots

Heat oven to 350 Farhenheit. Blend together pumpkin, water, tomato paste, chipotle pepper, brown sugar, molasses, cider vinegar, oregano, cinnamon, salt and black pepper into a smooth paste. Place beans, pepperettes (if using), carrot and shallots in a casserole dish. Sir in pumpkin mixture. Bake, covered, for 40 minutes. Makes four servings.
*** Source: IDEAFit.com

Summer Close-Out

by Claudia Fountain, posted in Fitness, newsletter, Recipes, Yoga

“A drop of water, if it could write out its own history, would explain the universe to us.”

– Lucy Larcom

I love this quote. Water is so essential, and elemental, and mysterious. We can’t live without it, but it can exist without us. Most of the human body is water–roughly 60%. Water can teach us so many things about adaptability, flexibility, alternate routes to a destination, moving with the least amount of resistance.

The past five days have asked me to be adaptable and willing to pivot when situations suddenly change. And, like water sloshing in a bucket, eventually it settles. Time and patience are my friends. 

This month, in keeping with the theme of water, my offerings include a [FREE] 50-min flow yoga class [sacral chakra focus], and a delicious watermelon aqua fresca recipe [watermelon is 92% water-hydrating and refreshing!]. Also, find my latest exercise video of the month–all about improving hip stability.

One final note–this newsletter covers August and September. I will not be teaching any classes 9/4-9/22. 

May your summer close with a splash!
Claudia

WATERMELON AGUA FRESCA

  • 4 cups cubed seeded watermelon
  • 1/2 cup water
  • 1/2 cup sugar, or to taste
  • 4 slices of lime
  • 24 fresh mint leaves
  • 8 cups of ice, or as needed

Purée watermelon and water in a blender until smooth. Add sugar to taste. Cut lime slices in half. Place a half lime slice into each of 8 glasses, along with 3 month leaves. Crush with a cocktail muddler, or a wooden spoon. Fill each glass with 1 cup ice. Pour in watermelon agua fresca, and stir before serving. Makes 8 servings.
***Source: Allrecipes.com

Step Into The River

by Claudia Fountain, posted in newsletter

“Oh the places you’ll go.”

–Dr. Seuss

As I was driving home from a visit with my new chiropractor, I realized what has been influencing me this month. Many things, so many things, but they all fall under the same umbrella. Exploration. From the endless desert vistas and calls to prayer of Morocco that struck my heart in surprising ways, to the rush and burble of water over my feet as I stand in the middle of a creek bed here in the Pacific Northwest on a warm summer day and contemplate the nature of change. We are like the running water, always changing, passing, transforming. Nothing to hold onto. Nothing is static. Not even stone, as it is shaped and smoothed by the flowing water. 

Over the past few weeks I’ve added a few new books to my night stand. The one that is holding my attention at the moment–The Tibetan Book of the Dead for Beginners. It’s a wonderful distillation of an essential Tibetan Buddhism text. I think of it as a starter book, accessible and easily understandable; and particularly pertinent as I navigate being there for my mom as her life changes in dramatic ways. Compassion is the guiding light and force as I explore how it changes me and my relationship with my mom. Side note: this book is for both living and dying.

For as long as I can remember, I have always been drawn to the beauty and magic of Native American flute music. Just north of Bend is the Warm Springs Reservation that is home to an artist and musician who crafts the most beautiful Native American flutes from Northwest Cedar, black walnut, and other woods. I am now the grateful owner of one his beautiful trail flutes, and am now learning how to play it. I may never be good at it, but it really doesn’t matter. It’s about the journey, after all. Oh, the places my imagination takes me as I hold the flute, smell the fragrance, and make sounds with the simple application of breath and fingers. If you’re curious about the flutes and the artist–Charles Littleleaf–find him here: https://www.eaglecanyonflutes.com/

Along with my ramblings on change, life/death, exploration, and learning new things–here are links to two new videos: Exercise Video of the Month [Moving Quad Stretch], and a 50-minute Yin Yoga [Wall Me Up] class that uses the wall as the major prop–super accessible.  

In closing, I leave you with a prayer called the Four Immeasurables:

May all beings have happiness and
the causes of happiness.
May all beings be free from suffering
and the causes of suffering.
May all beings rejoice in the wellbeing of others.
May all beings live in peace,
free from greed and hatred.

🙏🏿🙏🏾🙏🏽🙏🙏🏻🙏🏼🙏🏼

Summer Ready

by Claudia Fountain, posted in Exercise, Fitness, newsletter, Recipes, Yoga

Hello my friends!

I blinked, and it’s June already. The iris and lilacs are blooming, the sun is shining, and I’m ready for some summer fun! Visiting with family last month was the perfect inspiration for me to connect with my roots, and to refresh my personal goals. So, here we go!

Personally, I am adding more activities into my daily routine that are beyond my regular fitness program. Activities such as those listed below help boost non-exercise activity thermogenesis (NEAT). In a recent study (Ostendorf et al. 2018), researchers emphasized a major finding from their research on weight loss maintainers. These folks spent significantly less time in sedentary behavior. NEAT boosting activities are relatively low in physical demand, and can be sustained for long periods of time.

Here are some suggested ways to add more movement:

  1. Get up and walk around your house upon awakening each day.
  2. Take a walk after dinner.
  3. Take a brief walk every time you refill your water glass.
  4. Walk around the grocery store before you start shopping.
  5. Bring your groceries into your house one bag at a time.
  6. Wash the car by hand.
  7. Walk to a co-workers desk instead of emailing or calling.
  8. Take the stairs instead of the elevator or escalator when possible.
  9. Walk in place or do alternating knees lifts during TV commercials.
  10. Every 30 minutes get up and move briskly for 1-3 minutes.

There are many, many more ways to add just a little more movement into the day. 😃

This month I’ve added two new video offerings to my Vimeo platform. (Opportunities to move! 😉)

  • Exercise Video of the Month: Walking Knee To Chest (find it HERE)
  • Glow Flow Vinyasa – Upward Facing Bow. This is a flowing vinyasa class with the opportunity to practice upward facing bow. Bridge pose is offered as an alternative.

Start your day–or finish a virtual class with me (please find my teaching schedule, and link for booking classes  HERE)–with a delicious high anti-oxidant fruit smoothie.  (🍊🥬 recipe👇🏼)

In closing, may the start of your summer be filled with fun activities, delicious food, and family and friends.

Claudia

SPINACH – ORANGE SMOOTHIE

Spinach is a powerhouse of nutrition, including vitamins K and C, and lutein–a potent antioxidant. According to JAMA and The Journal of Nutrition, higher intakes of lutein are linked to healthier cholesterol levels and improved eye health. Adding spinach to your blender helps spinach retain the highest amounts of lutein. Cooking methods such as boiling or frying cause spinach to lose lutein, particularly the longer you cook it. Liquified greens provide the biggest anti-oxidant punch, and adding dairy fats increases solubility. This delicious spinach and orange smoothie is a perfect quick breakfast, or post workout refresher.

  • 3/4 C milk, or non-dairy alternative
  • 1/2 C baby spinach
  • 2 T hemp seeds (hemp hearts), chia seeds, or ground flaxseed
  • 1 t honey
  • 1 t lime zest
  • 1 medium orange, peeled
  • 1 C ice cubes

Place all ingredients in a blender, and blend until smooth.

Happy Beltane!

by Claudia Fountain, posted in Fitness, Nutrition, Recipes, Yoga

The growing season has begun. 🌞 And, I’m eagerly anticipating fresh lettuce, basil, and tomatoes–among other delicious edibles being planted in the garden. 🌱🥬🍅🍓🫐

This month I’m proud of myself for getting this newsletter out at the first of the month! 😃 It’s another short, but sweet, one. I am taking a few precious weeks off from teaching for a personal re-set–and some much needed travel time. In the meantime, you can still practice with me on my VIMEO platform. This month marks the start of a monthly series of new yoga classes (one new full class video a month) that I will be making available on VIMEO. May’s video: My 6 Essential Yin Yoga Poses. You will also find my Exercise Videos of the Month Series there. These videos are all FREE. 🌟😃🌟

In closing, please also find a delicious Raspberry-Granola Chia Pudding recipe (soluble fiber = protection against cognitive decline). And, this month all gemstone bracelets (in Spring fresh colors) are 15% off in my little Etsy shop–MADE WITH MANTRA.

In Health & Wellness,
Claudia

As reported in Nutritional Neuroscience, soluble fiber was found to be protective against cognitive decline. Better management of blood sugar, cholesterol, and blood pressure are thought to be the mechanisms. Sources of soluble fiber include: flax, oats, barley, apples, peas, beans, berries and chia seeds.

RASPBERRY-GRANOLA CHIA PUDDING

  • 1/2 C milk or unsweetened nondairy milk
  • 1 C plain Greek yogurt
  • 1 C fresh or frozen (thawed) raspberries, plus more for topping
  • 2 T fresh mint (optional)
  • 2 t honey
  • 1 t lemon zest
  • 1 t vanilla extract
  • 1/2 t cinnamon
  • 6 T chia seeds
  • 2/3 C low-sugar granola

Place milk, yogurt, berries, mint (if using), honey, lemon zest, vanilla, cinnamon and a pinch of salt in a blender. Blend until smooth. Divide mixture between two wide-mouth jars. Add 3 tablespoons chia seeds to each jar, and stir to combine. Seal jars, then place in refrigerator to chill overnight. When ready to serve, top each jar with ½ cup of granola and a sprinkling of raspberries. Makes two servings.
***Source: IDEAFIT.com***

Hello Spring!

by Claudia Fountain, posted in Exercise, Fitness, Recipes

Keeping it simple this month. The warmer temps and fresh spring breezes, are inviting me to push away from my desk and spend more time outside. The first tulip greens are pushing through, and last year’s old growth is begging to be pruned, and cleared out. (Pssst. Gardening can improve dexterity, strength, endurance, and flexibility!)

In this month’s newsletter you will find my current virtual yoga teaching schedule, my new favorite core/arm/leg combination strengthening exercise, and a delicious recipe for a sweet potato yogurt bowl. (Research reported in The American Journal of Clinical Nutrition, showed that adults with a higher total dairy intake had a lower risk of developing type 2 diabetes.)

After the freeze
and the long slow thaw
the seeds we buried
reach again for the sun.
–Tyler Knott Gregson

May this new Spring season bring you fresh opportunities. 🌸🌼🌺

In Health & Wellness,
Claudia

Sweet-Potato Yogurt Bowl

  • 2 C sweet potatoes, peeled, cubed, cooked
  • 1 C milk or unsweetened dairy-free milk of choice 
  • 2 T maple syrup 
  • 1 t cinnamon 
  • 1 t ginger powder 
  • 1/8 t salt 
  • 4 C plain Greek yogurt 
  • Granola, nuts, seeds and/or berries (for topping) 

Place sweet potatoes, milk, maple syrup, cinnamon, ginger and salt in a blender container and blend until smooth. (Blend in additional milk if needed for a smoother texture.) For each serving, place 1 cup yogurt in a serving bowl and swirl in the desired amount of sweet potato sauce. Add toppings. Makes four servings. 

(Source: IDEA Fitness Journal – Winter 2023)

a little March madness…

by Claudia Fountain, posted in Exercise, newsletter

“They do not tell you of this space,
this half-emptiness that comes when you
cartwheel over what you said
you could not do,”

Winter is holding firm here in the Pacific Northwest. Snow days call for clipping into boots and skis, and carving some turns. I love how the light on days like these has a certain glimmer and shine to it. The air so fresh crisp it almost snaps. For me winter is two parts staying snug inside, and one part getting outside to walk in snow that scrunches with each step. The key is to dress for it. 😉

“they do not tell you
it sounds like drumbeats,
that you will love the rhythm
of the new song it plays.”

If it’s raining, put on a slicker and boots, and dance through the raindrops. If falling snow drapes the world in the sound of silence–listen to its depths.

“This is the why,
of why we go,
this is the point to all of this,
the silencing of the doubters
that live loudest in our own chests,
the deaf ear we turn to fear
when we know we must go,
that wild calls,
and we must answer.”
–Tyler Knott Gregson

Behind every storm cloud the sun still shines. Be kind to yourself, and move your body. Challenge yourself, and keep setting goals. No matter how old (learning new things can make older adults’ brains 30 years younger in just 6 weeks), or young you are. And finally, be brave. Face everything and rise (aka FEAR).

In closing, this month in class, we are contemplating Svadhyaya — actively studying, meditating, and moving toward Self. What is the nature of reality (aka the sky behind the clouds)? What stories (stormy weather) does the mind create? Join me every Tuesday and Wednesday (schedule & links) for a little exploration.

And finally, please find my latest Exercise Video of the Month–Tricep Extension (aka strengthening for your upper arms) here.

In peace,
Claudia

Heart Meditations

by Claudia Fountain, posted in kindness, Meditation

A few months ago, I began volunteering at the Humane Society of Central Oregon. I work primarily with the cats and kittens, providing socialization. I will also spend time walking through the dog kennels, offering treats and attention. The experience is heart breaking, but also very fulfilling. It’s about meeting the cats and dogs where they are (terrified, depressed, or coming out of their shells), and letting them know they are seen, touched (if they want it), and loved.

“Stay still, gentle one,
and stare into the shine.

You have within
all the warmth
you will ever need.”
–Tyler Knott Gregson

Sometimes I sit in meditation with a quote that initiates a resonance–feelings, sensations, images. I let them flow like leaves on a river. Repeating the words periodically, until the water runs clear. Other times, I meditate on the heart. Try closing your eyes, and bringing your attention to the center of your chest. Breathe in, breathe out. What do you feel, hear, or “see”?

“At the center of nonviolence stands the principle of love.” 
–Martin Luther King, Jr.

This month, let’s be gentle with ourselves. Spread kindness, or love–like sowing seeds. 

In peace,
Claudia 

P.S. My latest exercise video of the month is out: Top 4 Chest Stretches

Resolutions/Goals, Aspirations/Inspirations

by Claudia Fountain, posted in newsletter

Are you a resolution maker, or a goal setter? Do you aspire to something, or respond to inspiration? There are as many motivators for us personally, as there are individuals. Because, well, we’re all individuals! If making resolutions has never worked for you, don’t sweat it. If setting goals feels overwhelming, or like a chore (that’s my take on them 😉), then don’t. I personally like daily or weekly “to-do” lists. Simple, do what’s in front of you, move on to the next, kinds of lists. Like a recipe, when I get the constituent parts done, it results in a something whole.

We have a brand new year ahead of us, full of possibility. However you choose to move into it, may it serve you. Feed yourself well. Move your body in ways that feel just right. But, most of all do what makes your heart sing.

As for me, I am easing into 2023 as I recover from catching a fun (not) little cold virus between Christmas and New Years. First time I’ve been sick in over three years! I’ll be back to teaching virtual classes beginning next week (1/9/24).

Looking ahead I have more quick exercise videos in store for you; and I am in the planning stages of a seven day course on “How to Meditate.”

In closing, please scroll down for a Quick Health & Fitness Goal Tip, and a delicious “Orange-Glazed Butternut Squash With Herbed Pecans” (nuts are heart healthy!) recipe.

In Health & Wellness,
Claudia

QUICK HEALTH & FITNESS GOAL TIP

Squeezing 30 minutes (or more) of formal exercise into a day can often feel daunting. You’ve put in a full day already, and now there is that pesky exercise/fitness/health goal sitting there taunting you.  Here is an easy way to get more movement into your day:

  • Break down those 30 minutes into smaller ones, and sprinkle them into your day. Try taking a 10 minute walk in the morning, another one at mid-day, and finally one at the end of the day. Set reminders on your smart watch/phone, and push away from what you’re doing. Take a walk around the block, to the mailbox, to get your mid-day coffee/chai/smoothie, or complete a circuit of your house. There are as many ways to add steps into your day, as there are minutes. And, very few of them require going to the gym, or getting on a treadmill. It’s like that “To Do” list. Check one thing off at a time, and before you know it it’s done.
Orange-Glazed Butternut Squash With Herbed Pecans

2/3 C pecan halves
1 t extra-virgin olive oil
2 t fresh thyme
2 t chopped fresh rosemary
1/2 t paprika
1/4 t + 1/8 t salt
4 C butternut squash, peeled and cubed
1 T unsalted butter
1 T honey
1 t orange zest
2 T orange juice
1/2 C dried plums (prunes), sliced in half
2 oz soft goat cheese, crumbled

Preheat the oven to 350 degrees F. In a small bowl, stir together pecans and olive oil. Add thyme, rosemary, paprika and 1/4 t salt; stir to coat nuts with mixture. Place nuts on a baking sheet and cook for 10 minutes or until browned, being careful not to burn them. Meanwhile, place butternut squash in a steamer basket and steam until fork-tender, about 6–8 minutes. In a skillet, melt together butter, honey, orange zest and orange juice over medium-low heat. Add squash, dried plums and remaining salt; cook, stirring gently, for 2 minutes, making sure squash is well-coated with the orange glaze. Serve topped with pecans and goat cheese. Makes 4 servings.
[Source: IDEA Health & Fitness Association]

RADICAL GIFTING

by Claudia Fountain, posted in Meditation, newsletter

This month’s newsletter is short and sweet. The holidays can often feel like a burden, filled with conflicting messages–do more, spend more, be more. It can also be a very difficult time for those who are alone, or have lost loved ones. My wish this year is for us share the (radical) gift of love, time, presence, and attention. 

This is also the perfect time to practice LOVING KINDNESS MEDITATION. Loving kindness is offered towards oneself, loved ones, your neighbors, even the stranger standing in line in front of you. Whether it’s for one minute, or 10 minutes, silently repeat 3-4 of the following phrases (or ones that hold meaning for you) directed towards yourself, a loved one, or all beings:

  • May I/you/we be happy 
  • May I/you/we be peaceful
  • May I/you/we be well
  • May I/you/we live with ease
  • May I/you/we find deep joy
  • May I/you/we be free of pain
  • May I/you/we be free from harm
  • May I/you/we be free of suffering
  • May I/you/we feel safe

If you’ve never practiced Loving Kindness Meditation, or would like to do a guided version of it, I have one on my Arketa On-Demand Video page that you can watch for free. Find it HERE.

In closing, please find below my modified teaching schedule for the rest of 2022. I will be taking a holiday break, in preparation for flowing into 2023. I look forward to seeing you in the new year!

🙏🏼🙏🏻🙏🙏🏽🙏🏾🙏🏿 OM SHANTI, SHANTI, SHANTI 🙏🏿🙏🏾🙏🏽🙏🙏🏻🙏🏼