Tag: Recipes

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.

Love Actually

by Claudia Fountain, posted in newsletter, Uncategorized

“How you love yourself, is how you teach others to love you.” –RUPI KAUR

So treat yourself well in word, thought, and deed–especially in thought. This is where I fail to love on myself the most. Critical, judgmental thoughts I would never say to anyone else! Why is it that we are sometimes our own harshest critics? It’s a complex issue that includes playing the comparison game, thinking that failure in any way dooms us, and believing every thought our mind churns out as real and true–especially those thoughts that keep us up at 2:00am (hint: thoughts are just thoughts–noise, like the TV on in the background).

Here are some ways to be more kind–and loving–to yourself:

  • Acknowledge negative or critical thoughts, and realize that their source is from early painful experiences. Turn the ‘inner critic’ into a villain, someone that makes you smile and shake your head.
  • Allow yourself to make mistakes. It’s okay to make mistakes, which are opportunities for learning in disguise.
  • Stop comparing comparing yourself to others. It’s natural and part of being human Now, shift that energy, make it productive by focusing on yourself and your journey.
  • Learn to face your fears. Instead of pushing them away, try to understand them. Tame the roaring lion into a kitten.
  • See beauty in the simple, every day, experiences and things around you. Try to notice one each day, and feel grateful for it. 🙏🏼

Make every day a love note to yourself by fueling your body well, moving it daily, and treating yourself as though you are worthy of love–because you are!

LOKAH SAMASTAH SUKHINO BHAVANTU

What’s new this month:  

FINAL NOTE: IF YOU ARE INTERESTED IN SUBSCRIBING TO MY LIBRARY OF YOGA CLASSES (90+) AT THE INTRODUCTORY RATE OF $18/MO — PLEASE DROP ME AN EMAIL FOR THE PRIVATE LINK!

Let’s Get Fresh!

by Claudia Fountain, posted in etsy, Meditation, Recipes, Yoga

Springtime is all about renewal, growth, fertility, and …. blossoming!

This past weekend was spent getting ready for a new season in the backyard–emptying out the winter water from the pond, plugging the fountain pump back in, cleaning out dead ornamental grasses, pruning my blueberry bushes, and discovering the first push of new iris greens coming up. The air was so fresh, the sun warm on my shoulders. Spring this year feels so different from last year, the urge to go outside being stronger than ever.  And, after over 12 months of “sheltering”, I feel like a she-bear emerging from her den–ready to expand and move, explore and grow.

This month I’m excited to share some new things with you!

  • New class on Tuesdays – Yin Yoga, 8:00-9:00am PDST

“We don’t use our body to get into a pose, we use the pose to get into our body.” -Bernie Clark  Yin yoga is a quiet, slow, contemplative practice; its essence is yielding. Poses are held for longer periods of time so that you–the student–may go deeper. Props are highly suggested: mat, blanket(s), bolster, blocks, and strap.

Register at:  https://moxie.xyz/claudiafountain
Cost: $10 drop-in, or $54 for a 6-class package

  • New meditation offering: My Morning Meditation 6 – Four Elements

In this session we connect with and explore the Four Elements—earth, water, fire and air. These four elements can be experienced and observed within the living body, and are doorways into resting in the present moment. Earth is our foundational ground; water holds our fluid emotions, intuition, and is an essential element of life; fire is the creative life force; while air connects us to the universal life force.

Find it here:  https://vimeo.com/502383760
Cost:  FREE!

  • A quick 3-minute core conditioning sequence. Depending on the comfort of your wrists, this can be done with blocks (easier on the wrists) or without.

Find it here: https://vimeo.com/533736863
Cost:  FREE!

  • And, finally, I have added some fun NEW gemstone bracelets to my little shop on Etsy – Made With Mantra.  Colorful, fun, designed to stack and share.  Choose the gemstone who’s energy most resonates for you!  

In closing, I wish you many new adventures, time spent on self-care (…may I suggest yoga?) and sharing/spreading love, and good eats!

Yes! Dessert Can Be Healthy!

by Claudia Fountain, posted in Nutrition, Recipes

Berries are some of my all time favorite fruits to eat.  Mix in a little shaved dark chocolate, and you have one heavenly bowl of goodness.  Try this dessert out tonight!  http://www.ideafit.com/fitness-library/recipe-for-health-cherry-berry-fruit-salad-with-shaved-dark-chocolate?utm_source=FitnessConnect%20February%202016&utm_medium=email&utm_campaign=February%20Client%20Newsletter%202016%20(8)