Tag: Recipes

the alchemy of letting go

by Claudia Fountain, posted in Uncategorized

Alchemy  [al-kuh-mee]

Any magical power or process of transmuting a common substance, usually of little value, into a substance of great value.  ***https://www.dictionary.com/browse/alchemy

Fall is that magical transitional time of the year, signaling the end of a cycle. The beauty of it foreshadows the growth that inevitably follows. Shedding the old, so that something new may grow. For myself, I am winding down my teaching and training hours, and moving into a quiet and contemplative state. Like Mother Earth and fallow fields, giving myself time to rest and regenerate.

May your holidays be filled with warmth, the company of good people, delicious food, and long walks in crisp air. 
🙏🏿🙏🏾🙏🏽🙏🙏🏻🙏🏼

P.S. Below: a yummy recipe for a warming soup, the link to my newest meditation on Insight Timer, and the link to my little shop on ETSY (an opportunity for holiday shopping for those you love).

Recipe for Health: Turkey Pumpkin Curry Soup

Find the recipe HERE

My Insight Timer Meditation: Resting in Gentle Awareness

Simple and soothing, this meditation guides you towards resting in gentle, open awareness. Beginning with grounding into the body and breath, then leading into meditating on the space behind the eyes. Resting our attention here often helps to quiet the mind and connect with our innate sense of inner awareness. Find it HERE. It’s FREE on the Insight Meditation app

The GIVING SALE is happening right now in my little shop. Thoughtful gifts for anyone on your list. Made with love and mantra (tiny prayers for love, wisdom, truth, and illumination).

25% OFF STOREWIDE (exceptions apply).

Vagus Nerve Wellness

by Claudia Fountain, posted in Recipes, Self Care, wellness

Welcome to Spring! 🌷 And, my bi-monthly newsletter. The topic–the vagus nerve and it’s connection to better wellness.

The vagus nerve (also known as the vagal nerves) connects the brain to the heart and digestive system, and modulates specific body systems such as digestion, heart rate, blood pressure, breathing, and immune system responses. The vagus nerve is a key component to the parasympathetic nervous system (also known as the rest and digest system), and is the counter to the sympathetic nervous system (flight or fight response). Interestingly, it’s also the longest cranial nerve running from the brain to the intestinal system via a long and wandering route throughout the body, connecting with almost every major organ. 

Increasing “vagal tone” is one way to improve personal wellness, particularly if you’re under stress or have increased anxiety. Here are 4 simple ways to improve vagal tone, and decrease stress:

  1. Humming. Yes, humming! Try humming to your favorite tune, or extending the “mmmm” sound when chanting OM
  2. Laughter. They say laughter is the best medicine, and I totally agree. Watch your favorite comedies, or listen to a comedian. You can even simply start chuckling for no reason, then let yourself drop into the feeling of laughter.
  3. Cool down. Try finishing your shower with cool or cold water for just a minute or two. Dunking your face in cold water is also highly effective in helping to stop spiraling anxiety or panic. [2008 research].
  4. Slow down your breathing. My favorite method for slowing my breath down is the 4-7-8 pattern. When we are in an elevated state of emotional response our heart rate and breathing increase. This is our sympathetic/flight or fight response kicking in. Slowing down the breath–in particular, lengthening the exhale–slows the heart rate and signals to the brain that you’re safe. A few years back I created a short guided 4-7-8 breath video. You can find it HERE.

In closing, I’ve also included a simple recipe for DIY turmeric tincture. There is some scientific evidence that turmeric can reduce anxiety and inflammation in the body. And finally, for just “good energy” or “good vibes”, check out my little labor of love on ETSY–Made With Mantra Shop. Gemology is a little hobby of mine. 🙏🏼

In health & wellness,
Claudia

Turmeric, a deep golden-orange spice, a relative of ginger, is a flowering perennial and herbaceous plant native to the Indian subcontinent and Southeast Asia. The rhizomes are used both fresh and dried, and have been used in ayurvedic and other forms of traditional medicine in China and India for hundreds of years. The active ingredient is a polyphenol (a natural compound) called curcumin. Turmeric is also rich in phytonutrients. Some of the benefits of turmeric include lowering of: inflammation, arthritis symptoms, hyperlipidemia (cholesterol in blood), anxiety, and metabolic syndrome. [Johns Hopkins Medicine]

This is a recipe for making a simple turmeric tincture. Just add a dropper full to smoothies, soups, or other beverages.

1 cup diced fresh turmeric
1 cup of at least 70% alcohol based solvent like vodka (can also substitute organic raw unfiltered apple cider vinegar, or food grade vegetable glycerin)
1 tbsp ground black pepper, or 2tbsp whole black pepper

Place all ingredients in a sterilized glass canning jar with lid. Let the mixture sit for a minimum of 2 weeks, as long as a month. Shake the jar daily. Strain through cheese cloth, and pour into dark dropper bottles. ***Turmeric can stain hands, clothes, and any tools used. Wear gloves to prevent yellowing of hands.

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

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***

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]

SUN SHIFT

by Claudia Fountain, posted in New Research, newsletter, Recipes

The autumnal equinox arrives this month on Thursday, September 22. I have already become aware of the subtle shift in sunlight that heralds autumn. Something about the light, a certain flavor to the air, feels like a cozy sweater to me. Summer can often feel intense with its heat and sizzle. Transition seasons, like fall (and spring), offer a refreshing shift. The autumnal equinox is celebrated in many cultures as a harvest festival (think Oktoberfest and Mabon). May we celebrate the bounty of our growing season as it comes to a close.

This month I offer a small cornucopia of health and wellness: some of the latest research on the benefits of walking for knee osteoarthritis, a delicious poached chicken and apple chutney recipe, my latest exercise video (Down Dog Variations), everything you might want to know about September’s birthstone–sapphire–from my Etsy store (Made With Mantra Shop), and my current teaching schedule (I’m taking a break at the beginning of October!)

In Health & Wellness,
Claudia

“And the yellow sunflower by the brook, in autumn beauty stood.”
–William Cullen Bryant

Researchers at Baylor College of Medicine in Texas, analyzed a nested group of participant data, in a large community based multi-year study of 1,212 participants aged 50 and older who had osteoarthritis. Those who reported walking for exercise had a 40% lower chance of new or frequent pain, when compared with non-walkers. This supports the possibility that walking for exercise is beneficial in preventing the onset of knee pain. According to the researchers, it may also slow down the worsening of internal knee joint damage from osteoarthritis. Find this research in Arthritis & Rheumatology (2022; doi:10.1002/art.42241).

POACHED CHICKEN & APPLE CHUTNEY

Crispy fall apples are loaded with polyphenol antioxidants and soluble fiber pectin–both beneficial in reducing cardiovascular disease risk factors. Try this sweet and savory dish for both its flavor and heart healthy benefits.

  • 3 medium sized apples, chopped
  • 1 cup chopped dried figs or dried plums
  • 1 shallot, finely chopped
  • 2 tsp honey
  • 2 tsp fresh thyme
  • 1 tsp brown mustard seeds (optional)
  • 1/2 tsp cinnamon
  • 1/4 tsp ground cloves
  • 2 tsp lemon zest
  • 4, 6 oz chicken breasts, boneless & skinless
  • 1/2 tsp salt

Combine apples, figs or plums, shallot, honey, thyme, mustard seeds, cinnamon, cloves, and lemon zest in a medium-sized saucepan. Place over medium heat until apples begin to sizzle. Reduce heat to medium-low and cook covered, stirring occasionally for 15 minutes, or until apples have softened. To poach chicken, place breasts and salt in a pot large enough that they lie flat in one layer, then add enough water to completely cover the meat by about 1 inch. Bring water to a very slight simmer with just a few bubbles breaking the surface, reduce heat to medium-low, partially cover, and cook for 15 minutes, or until meat is cooked through. Slice chicken breasts, and server topped with the apple chutney. Makes 4 servings.

MID-SUMMER TIDBITS

by Claudia Fountain, posted in newsletter, Uncategorized
“I love how summer just wraps its arms around you like a warm blanket.”
— Kellie Elmore

I’m keeping it short and savory this July. I’ve just returned from an eight day trip to visit my best friend in my old home town. The road was long, the visit was relaxing, and the temps were just perfect for mid-summer. I think I will always find summer in the high-desert to be comforting. Summers for me, when I was growing up, were all about basking in the sunshine, jumping into sparkling swimming pools, and spending time in cool, cool libraries filled with amazing stories that I would get lost in.

But, I digress! The last half of July will be focused on slow and steady vinyasa flows, cooling breath practices, and a few of my go-to somatic releases for tension in the neck, shoulders, and upper back.

This month’s delicious recipe is a tasty spin on chicken tacos, that gets its inspiration from the heart and brain healthy Mediterranean Diet. And, finally, I’ve put together some fun facts about the birthstone for the month of July. Find them HERE. I had a lot of fun creating some ruby pieces for my little shop–MadeWithMantra!

If you ever have any questions about my classes, wellness coaching, private sessions, or anything gemstone or mala related 😃, drop me an email: claudia@physiquebyfountain.com.

MEDITERRANEAN CHICKEN TACOS

The Mediterranean diet has long been praised for its heart healthy benefits. Think of it as the gold-standard for all diets. This plant and whole-food based diet has been shown in a new batch of 2020 studies, to lower the risk of impaired cognitive function by 45-50%. The Mediterranean diet is big on fruit, veggies, whole grains, legumes, nuts and olive oil. Moderate amounts of dairy, poultry, eggs, and seafood are included. Enjoy a Mediterranean spin on chicken tacos!

1 lb boneless, skinless chicken thigh
1 tsp Italian seasoning
1/4 tsp salt
1/4 tsp black pepper
1 cup cherry tomatoes, halved
1 cup diced cucumber
1/2 cup diced red onion
1/3 cup sliced kalamata olives
1 jalapeno pepper, seeded and finely chopped
1 tbs balsamic vinegar
2 tbs tahini
2 tbs extra-virgin olive oil
juice of 1/2 lemon
1/2 tsp cumin powder
1 garlic clove, grated or minced
3/4 cup prepared hummus
8 tortillas, warmed
1/2 cup crumbled feta
1/3 cup chopped parsley

Preheat oven to 400 degrees F. Stir together Italian seasoning, salt and black pepper. Rub mixture onto chicken. Place chicken on a greased baking sheet and roast until meat reaches an internal temperature of 165 F, about 20 minutes. Let chicken rest for 5 minutes and then slice. In a bowl, toss together tomatoes, cucumber, onion, olives and jalapeno. Stir in balsamic vinegar. In a small bowl, whisk together tahini, olive oil, lemon juice and garlic. To serve, spread hummus on tortillas and top with chicken and tomato mixture. Drizzle on tahini sauce. Sprinkle on feta and parsley.

Change Is The One Constant

by Claudia Fountain, posted in newsletter, Online Offerings

“There is nothing permanent except change.” -Heraclitus

Oh April! How challenging you were! 

Back at the beginning of April–just as I was beginning to put together my monthly newsletter–I received news that the streaming service I was using to teach my virtual classes and host my VOD library, was shutting down at the end of the month. To say that this came as an unfortunate surprise is an understatement to a large degree. 😱

The rest of the month was filled with decision making (deciding to switch to the new platform–they partnered with my old one and offered a full-service “white glove” transfer), learning all the ins and outs (several “on-boarding” virtual sessions) of the new platform, setting up my new account and dashboard, letting my clients know, answering their questions, and so much more.

The beginning of this month has included ironing out some kinks, leaning heavily on the “help advisors”, honing my ability to shift my outlook, and the continuous (it never stops 😅) practice of adapting to change.  

So! On to the big news this month… My virtual classes (using the ZOOM platform) and VOD library are now integrated and hosted by Arketa!   We haven’t figured out how to get my scheduled embedded on my website–yet.  But, I have a simple landing page that has all the basics:  schedule of classes, drop-in pricing, subscriptions for class packs and VOD. Find it HERE. I hope to “see” you virtually soon!

Also in this month’s newsletter, you will find my latest Exercise Video of the Month (my Favorite Restorative Pose); and a quick, heart-healthy, and delicious Mediterranean inspired recipe for a Strawberry Basil Vinaigrette. 😋

In closing, I will leave you with some words from one of my favorite poets – Tyler Knott Gregson:

Perhaps there is nothing more divine, nothing
more holy, than the love we carry for the life
we live. When you walk in constant wonder
through this world, every place becomes a 
cathedral, every breath, a prayer.

  • 1 C fresh or frozen (thawed) strawberries
  • 1/3 C fresh basil
  • 1/4 C olive oil
  • 2 T red wine vinegar or balsamic vinegar
  • 1/4 t red chili flakes
  • 1/4 t salt
  • 1/4 t black pepper

Place all of the ingredients in a blender container and blend until smooth. Makes enough for 6 salads.