Free Yoga Day – Sep 16
September 2, 2010
Celebrate the elation of yoga with free classes all day on Thursday, September 16th. Here is the schedule:
| 5:45-6:45AM | Vinyasa Flow | Donna |
| 7:00-8:00AM | Vinyasa Flow | Nicki |
| 12:00-1:00PM | Core Flow | Andrienne |
| 4:15-5:15PM | Hips | Jane |
| 5:45-6:45PM | Vinyasa Flow | Martha |
| 7:15-8:15PM | Hips | Caroline |
| 8:30-9:30PM | Deep Stretch | Sylvie |
This will be your first opportunity to try one of our new fall classes: Core Flow and Deep Stretch. Click here for class descriptions. Bring a friend!
Inhale, Exhale, Inhale, Exhale, …
August 31, 2010
When Ysabelle (my 16 year-old daughter) was just a child, I would sometimes bring her to class with me if I had not been able to arrange a sitter. Although you would most likely not see this today, ten years ago this was absolutely acceptable.
After class, she would often give me feedback about my teachings. One day, she said “You say inhale and exhale way too much because people breathe all day without your assistance”. Cute. True, and yet false.
How often do we catch ourselves holding our breath or breathing shallow breaths? Anyone who has studied the breath (and by “studying the breath”, I don’t mean reading a book about it – I mean really exploring how you breathe) knows from experience that the breath controls the mind. It’s simple: if the breath is short, shallow, and fragmented, our thoughts are often short, shallow, and fragmented too. This manifests in the body with all sorts of unnecessary discomforts.
Breathe, breathe, breathe. The breath is one of the most powerful tools you have to feel more physical ease and energy, to have mental clarity, and flow with life.
David Suzuki has a great piece on CBC about breath and oxygen. Enjoy!
Fabulous Flax – the beauty food
August 25, 2010
One of my dearest friends came to spend time with us at the cottage this summer, we have been friends since we were 4 years old and have kept in touch and visited each other no matter where we were living at the time (staying with her while she taught school in Aix en Provence, France was a highlight).
As soon as I saw her this year I noticed her skin was glowing and she actually looked younger – I had to know her secret. Well the answer is flax, yes flax. The super food that Elation Centre Nutrition recommends everyone eat at least 2 TBSP of each day. Stephanie told me that her Naturopathic Doctor recommended adding flax to her diet, so for the last 6 months at least she has been taking 2-4 tbsp daily of ground flax, in her smoothies, on her salad and mixed with yogourt or applesauce on her morning fruit salad. The benefits to her health include, less symptoms of PMS, reduction of perimenopause symptoms, almost total elimination of back pain due to sciatica and of course younger-looking skin!
I have been taking ground flax for years but I must admit not every day and sometimes I forget for a week or two, but since June my beautiful friend has inspired to commit again to this easy way to improve my health, and I do feel better, do I look younger? Not sure but I feel great!
More information: Scroll down for a flax-packed muffin recipe, information on The Protective Effects of Ground Flaxseed and Flaxseed Oil Against Cancer, as well as how to flaxseed and flax oil.
Elation Flaxseed Muffins
Flaxseed ranks right up there as one of today’s miracle foods. Here is a lightly-sweetened muffin recipe that is quick to make and packed with nutrition.
Ingredients
- 1 1/2 cups whole-wheat flour or spelt flour
- 1/2 cup flaxseed meal (process flax seeds in a coffee grinder)
- 1/2 cup quick oats
- 2 teaspoons baking powder
- 1/2 teaspoon baking soda
- 1 medium-size banana, mashed
- 1 cup plain soy yogourt or soy/almond/rice buttermilk (1 cup ‘milk’ + 1 tbsp white or apple cidre vinegar, stir and let sit 5 minutes)
- 4-6 tablespoons honey or maple syrup
- 2/3 cup raisins or blueberries, dried apricots or dried cranberries
Directions
- Make the buttermilk first if you are using.
- Mix all dry ingredients (except the raisins) in a large bowl.
- Combine banana, yogourt or milk and honey or maple syrup in a separate bowl. Stir liquid ingredients into the dry ingredients all at once. Add raisins. Stir until thoroughly moistened but lumpy.
- Grease muffin tins or line with paper or foil cups, fill muffin tins to about 2/3 full.
- Bake at 400°F for 15 to 18 minutes. Do not overbake. Serve with jam.
Per serving (one muffin): 165 calories, 3 g total fat, 6 g protein, 30 g carbohydrates, 3 g of fiber.
Fabulous Flax: The Protective Effects of Ground Flaxseed and Flaxseed Oil Against Cancer by Sat Dharam Kaur ND
Flax seeds and flaxseed oil are inexpensive, readily available foods that we can eat daily to prevent various cancers. The following studies demonstrate their effectiveness, particularly in preventing or slowing the growth of breast and colon cancer.
Flaxseed and Flaxseed Oil Reduce Tumor Growth Rate and Spread in Breast Cancer
In studies on mice that had been injected with breast cancer cells that were not responsive to the hormone estrogen, a diet of 10% flaxseed caused a reduction in the breast cancer tumour growth rate and a 45% reduction in total spread of the cancer to other sites (metastases) compared to mice fed a regular diet that did not include flaxseed. Lung metastases were reduced by 82% in the mice fed flaxseed and lymph node metastases was reduced even further. Flaxseed inhibited human breast cancer cell growth and spread in mice when included as 10% of their diets.1 A second study on mice found that flaxseed oil also reduces spread of breast cancer cells to distant lymph nodes.2
A 2005 study on postmenopausal women who were patients at Princess Margaret Hospital in Toronto revealed that if women ate one muffin a day containing 25 grams of flaxseed beginning at the time of their breast cancer diagnosis and continuing until their surgery (about a month later) there was a 31% increase in cancer cell death (apoptosis) in their tumours compared to women who ate a muffin that did not contain flaxseed. Simple inclusion of flaxseed in the diets of women with breast cancer can slow down tumor growth.3
Flaxseed Prevents Spontaneous Genetic Damage
Cancer often arises after spontaneous genetic damage, caused either by mutations or errors due to factors such as radiation, free radical damage, heavy metal toxicity, chemical exposure, barbecued meat and cooked fats. Diets higher in fruits, vegetables, grains and omega 3 oils such as flaxseed and fish oil are associated with lower rates of cancer; while diets higher in animal protein, sugar and saturated, omega 6 or hydrogenated fats lead to more cancers.
Many components in fruits, vegetables and grains have anti-cancer effects. One study looked at the number of broken chromosomes found in the blood of rats before, during and after six weeks of a diet supplemented with 20% fruits and vegetables and flaxseed. It was determined that of all the foods tested, flaxseed was the most protective in reducing chromosomal damage and did so by a whopping 30%.4From this study we can be confident in knowing that if we include fruits and vegetables as at least 20% of our diets and eat at least 2 tablespoons of ground flaxseed daily, we can decrease our risk of cancer.
Flaxseed and Flaxseed Oil Helps Prevent Colon Cancer
Colon cancer is the third most commonly diagnosed cancer in Canadian women and men. If we each consume 2-4 tablespoons of fresh flaxseed oil daily and decrease our consumption of omega 6 oils such as corn, safflower and sunflower oils, we can reduce our risk of colon cancer. In one study, rats were fed a diet that included either 15% corn oil or 15% flaxseed oil. The animals were then injected once weekly with a chemical known to cause colon cancer for three weeks. Thirty-five weeks later autopsies revealed that all of the rats on the corn oil diet had colon cancer tumours while only 54% of the rats on the flaxseed oil diet developed tumours, despite exposure to the same carcinogen. Among all the rats that did develop colon cancer tumours, there were over four times as many tumours in the rats that consumed the corn oil as there were in rats that ate flaxseed oil. The size of the tumours was also larger in the corn oil group.5Therefore we can decrease our likelihood of developing colon cancer by consuming unheated, refrigerated flaxseed oil daily. I recommend the Flora brand of flaxseed oil because it is stored in dark glass rather than plastic bottles.
In another study, mice were implanted with human colon cancer cells. The mice were then injected three times weekly with a cancer fighting component of flaxseed called enterolactone. The injections of enterolactone strongly inhibited the growth of colon cancer cells with no negative side effects.6
How to Use Flaxseeds and Flaxseed Oil
Follow the tips below to utilize these super foods:
Flaxseeds.
- Buy organic seeds whenever possible, usually found at a health food store. You can choose either the golden or brown seeds.
- Get yourself a small electric coffee grinder and grind the seeds before eating them, so you can absorb them. Eat them within 15 minutes of grinding so that the oil does not go rancid upon exposure to air. Do not buy them already ground and do not store them in the fridge for the next day – eat them freshly ground each time.
- Add the ground seeds to fruit smoothies; mix a little in apple sauce; toss them on salad; add them to a pancake mix; stir them in a bean soup just before you serve the soup; mix them in with vegetable juice; bake them in muffins. Aim to have at least 2 tablespoons daily.
Flaxseed Oil
- Buy cold-pressed organic flaxseed oil. It should always be stored in the fridge and ideally should be in a glass container. The Flora brand is a good one and readily available in health food stores.
- Look at the pressing date on the bottle and make you use it up before the expiry date. Flaxseed oil easily goes rancid upon exposure to light, heat and air and loses its benefit. You can add 2 capsules of vitamin E oil to the bottle by piercing the capsules and squirting them in with the flaxseed oil to keep it fresher for longer.
- Store the oil in the fridge or freezer, and put the cap on tightly immediately after each use.
- Never heat or cook flaxseed oil.
- Add it to smoothies; use it as a substitute for butter on toast or a baked potato; pour it on rice; add it to your soup bowl as you serve the soup; use it in salad dressing; add it to hummus; or just take it off the spoon. Aim to have at least 2 tablespoons daily.
References
1. Chen J, Stavro PM, Thompson LU. “Dietary flaxseed inhibits human breast cancer growth and metastases and downregulates expression of insulin-like growth factor and epidermal growth factor receptor.” Nutr Cancer. 2002;43(2):187-92.
2. Wang L, Chen J, Thompson LU. “The inhibitory effect of flaxseed on the growth and metastasis of estrogen receptor negative human breast cancer xenografts is attributed to both its lignan and oil components.” Int J Cancer. 2005 Sep 20;116(5):793-8.
3. Thompson LU, Chen JM, Li T, et al. “Dietary flaxseed alters tumor biological markers in postmenopausal breast cancer.” Clin cancer res. 2005 May 15;11(10):3828-35.
4. Trentin GA, Moody J, Torous DK et al. “The influence of dietary flaxseed and other grains, fruits and vegetables on the frequency of spontaneous chromosomal damage in mice.” Mutat Res. 2004 Jul 13;551(1-2):213-22.
5. Dwivedi C, natarajan K, Matthees DP. “Chemopreventive effects of dietary flaxseed oil on colon tumor development.” Nutr Cancer. 2005:51(1):52-8.
6. Danbara N, Yuri T, et al. “Enterolactone induces apoptosis and inhibits growth of Colo 201 human colon cancer cells both in vitro and in vivo.” Anticancer res. 2005 May-Jun;25(3B):2269-76.
Be Elation 30-Day Yoga Challenge
August 13, 2010
The Be Elation 30-day Yoga Challenge will leave you feeling energized, strong, and vibrant. How does it work?
- You commit to 30 days of consecutive yoga starting on September 17th and ending on October 16th (a minimum of 15 in a class setting at Elation Centre).
- You receive daily emails from Donna and Sylvie providing you with a salad or green smoothie recipe. This will help increase your vegetable intake, leaving you feeling light and strong.
- You are invited to a group potluck on Day 30. This is an opportunity to share our experiences and celebrate our success.
- You receive 50% off our September Elation Power Foods Cleanse program.
- You receive $10.00 off the purchase of your next class pass.
The cost is $165, taxes included. If you commit before August 31st, the cost is $155. If you already have a class pass, the pass will go on hold for the 30 days and resume again at the end of the challenge.
Will you join us? Register now using our Online Registration System or by calling Cheryl at 613.322.3068.
Sutra Study is back!
August 12, 2010
Attention yoga teachers:
If you are interested in further exploring the Yoga Sutras of Patanjali, join us for Sutra Study. We will be meeting from 6:15-7:30AM on Wednesdays between September 8th and October 20th (7 week commitment). Space is very limited, as it will be offered at my home. Let me know by email if I should save you a spot.
Schedule:
- 6:15AM – Chanting of Sutra 1-1, 1-2, 1-3,
- 6:25AM – Silent meditation
- 6:45AM – Sharing of wisdom begins
To prepare, please read, reflect, and journal on:
- Sept 8: Sutra 2 – 34
- Sept 15: Sutra 2- 37
- Sep 22: Sutra 2 – 42
- Sep 29: Sutra 3- 1, 3 -2, 3-3, 3-4
- Oct 6: Sutra 3 – 56
- Oct 13: Sutra 4- 29 , 4 -30
- Oct 20: Open discussion based on experiences
Cost: Suggested donation of $84 to iSisters Technology Mentoring. You can donate online or send them a cheque.
Update: Session is full. Thanks for your interest!
Frozen Chocolate Coconut Haystacks
August 11, 2010
This recipe comes from Green Goddess Renee Loux
YIELDS: 2 DOZEN
These haystacks are quick to prepare and so delicious you may want to double the recipe. They store well for up to a month in the freezer and are a great treat for well-behaved kids and adults
We made these treats for our July Yoga Teacher Training weekend and they kept us going for hours!
INGREDIENTS
- 3 cups dried coconut
- 3 tablespoons almond butter
- 4-6 tablespoons agave nectar
- 4-6 tablespoons maple syrup
- 2 tablespoons organic coconut oil
- 1 teaspoon vanilla extract
- pinch sea salt
- 1-1/2 cups unsweetened cocoa powder or raw cacao powder 1/4 cup cacao nibs, optional
PROCEDURE
- In a food processor, grind 1 cup dried coconut into a powder.
- Add almond butter, agave nectar, maple syrup, organic coconut oil, vanilla, and salt and blend until well mixed.
- Fold in remaining 2 cups of dried coconut, cocoa powder, and cacao nibs (if desired) by hand.
- Roll 2 tablespoons of dough into a ball and place on a baking sheet.
- Flatten with the palm of you hand. Continue until you’ve used all of the dough.
- Place in a sealed container with waxed paper. Place a piece of waxed paper between layers to keep them from sticking together. Freeze until firm (about 2 hours).
YTT Information Session
August 10, 2010
Interested in YTT or in deepening your relationship with yoga but have a few questions regarding our program?
Join us and be at ease Friday, August 13th, from 7:00-8:30PM. We will talk about the process, the magic of our unique and innovative format, the requirements, and the material. Recent graduates from Elation Yoga Teacher Training may join us and share their experiences as well.
There is no cost, but please sign up at the Centre or email Sylvie to let us know you are coming.
Yoga and a Woman’s Right to Orgasm
August 9, 2010
Student to me on a Monday morning: “Sylvie, I heard your voice and had my first orgasm”.
I smiled and turned my head to the side, giving her the question mark look that I’m sure you are all familiar with. Without my having to say anything, she answered my question and continued by explaining that yoga has allowed her to get out of her head and into her body. She said that through her practice she has also realized that she was a pleaser, always putting other people’s needs ahead of hers, even in the bedroom. Her practice gave her the confidence to let go and experience the bliss of the moment. With her permission, I shared her story in class and two other women shared the same experience.
In class, we often talk about attitude and how it impacts our yoga experience. In fact, attitude impacts every facet of our lives, including what happens in the bedroom. What if we explored our sexuality with an attitude of kindness, openness, curiosity, and mindfulness, all while nurturing the desire to be of service and being flexible enough to receive? We may start to tap into something very rich and enlightening.
I encourage you to cultivate an attitude that is open to life’s gifts. Open your hearts to giving and receiving the extraordinary in the ordinary.
August Yoga Teacher Training
August 6, 2010
We hear so much these days about cleansing and purity. Its “in” to be healthy.
In the 14th century, Yogi Swatmarama wrote one of the most important text on Hatha yoga titled the Hatha Yoga Pradipika. The text not only describes the process of Hatha yoga, but it teaches us valuable cleansing techniques that leave us feeling physically vibrant and mentally clear.
If you are interested in deepening your yoga practice and joining a group of like minded yogis on a path of discovery and self-discipline, join us and learn how to take these valuable teachings home. For an application, send me an email.
Between the Bridges Route Revisited
August 2, 2010
Here is an 17km route between the Chaudiere and the Alexandra bridges.
