Back to School Waffles

Hearty, Whole Grain, Sugarless

Zucchini is plentiful now, all over farmer's markets and home gardens. And, it's easy to keep dried fruit and nuts on hand year around. Our culinary yoga, Theresa Mikuls, started with a waffle recipe from her favorite cookbook, Joy of Cooking, and made changes and edits to pack in more fiber and less sugar.

From an Ayurvedic point of view, the soaked dried fruit and dates are very good for balancing Pitta (the fiery dosha), which can flare up during the summer. However, if you are feeling really Pitta imbalanced, skip the cranberries. And remember, Vatta is the dry dosha, so if you are feeling Vatta imbalanced, skip the dried fruit. The zucchini is good for both doshas.


Preheat waffle iron.

Whisk together in a large bowl:
1 ½ cups whole wheat flour
¼ cup cornmeal or ground flaxseed (optional)
1 tbsp. baking powder
½ tsp. salt

Whisk together in a second bowl:
3 large eggs, well beaten
8 tbsps. of extra virgin olive oil
1 ½ cups milk (or almond or soy milk)

In a saucepan, add:
¼ cup water
¼ cup chopped dried apricots
¼ cup dried cranberries
Bring to boil and then turn off heat.  Allow water to soften fruit and finely dice.

Also prepare:
2/3 cup dates, chopped
1 small zucchini or yellow squash, grated
½ cup raw almonds, crushed

Add fruit, dates and zucchini/squash to dry ingredients and stir to coat with flour.  Make a well in the center of the dry ingredients and pour in the wet ingredients.  Gently whisk them together with a few swift strokes.  (The batter should have a pebbled look, similar to muffin batter).

Open waffle iron and sprinkle raw almonds onto the hot griddle.  Pour a ½ cup, or the amount recommended by your waffle iron’s manufacturer, into the hot iron.  Spread batter to within a ¼ inch of the edge of the grids using the back of a metal spatula or wooden spoon.  Close lid and bake until waffle is golden brown.  Serve immediately or freeze to save for another breakfast.  Kids can heat waffles up easily in the toaster for a healthy breakfast.

Adapted from The Joy of Cooking, Second Edition ©1997

Parent and Child Yoga Team

Judi Harvin
Raising children can be as challenging as training for the Olympics. I've got two daughters smack in the middle of the 'tween and teen years. They are gaining independence just at the time they are negotiating more complicated life issues. We spend less of our day together.  Creating connection can be tough and may continue to be as they get older. One thing that helps is to find activities you can do together where neither is the leader or teacher.

A yoga class can be just the ticket.

Running Focus Yoga, I've seen several parent child teams come in, and I wish there were more. We offer youth and teen classes, but sometimes the times don't work, and if the child is older, I'll suggest to the parents that they come in together. Parents often seem surprised that that is an option. Not only is it an option, but it can be a great one. Some points to consider:

If the child is old enough to be still for centering and savasana, they can participate in class. My own daughter was about 8 or 9 when she came to some classes with me, and she did just fine. That may be too young for some, but if your child is around that age or older and eager to try, you may be surprised at their ability, and need, for stillness.

Practicing together can be a great way for you to get your class in, and still spend time with your child. Raising children creates continuous time conflicts, and the parents time for exercise is usually the first thing sacrificed. I have a parent/child team in one of my evening classes, Rebecca and her daughter Zoe. Zoe is nine. "Since I work," says Rebecca.  "I don't want to take more time away from her. We need to spend more time together."  "I like it." says Zoe. "Warrior I and Warrior II are my favorites."

Practicing together creates connection.  When I was in college, I didn't have much to say to my mother. But, some friends in the dorm introduced me to the soap opera "Guiding Light" and I was surprised to discover that my mother, unbeknownst to me, had been watching that soap since I was little! For several years, if there was nothing else to say to one another, we could discuss whether Phillip should marry Beth, or that darn Roger Spaulding. While it did it's job, something healthier than a soap opera could have been even better. Like, "What did you think about that funky arm balance we did in class today?"

Another mother, Jennifer, has teenage girls that come regularly with her to class. Jennifer says, "Mentally, my girls and I enjoy our yoga time because we are able to set aside everyday tension, particularly any that might be between each other.  We depart class at peace with each other.  Even though we each have our own  goals in life, we are able to join for a common purpose at Yoga."

Yoga gives them a healthy way to deal with stress  Our children negotiate many stresses every day. When they are nervous about an exam, or date, wouldn't it be nice to suggest they try the calming breath they learned in class? You may even be surprised to learn that they are using these techniques without your prompting. Better than other stress-relieving alternatives, certainly.

Practicing yoga together introduces our children to a resource that can serve them throughout life. Even if they don't continue past a few classes, you've opened a door that they can pass through again later if they choose. Miguel and his wife Ana, brought their daughter Christine to my class years ago when she was in junior high. Recently, she's returned with them to class during her college breaks.

"Looking back, it was a great way to expose our daughter early on to an activity that could be a lifelong pursuit and that could provide quality of life by giving her good habits of mind and body," says Ana. "Now that she is in college, she goes regularly to yoga classes.  She says that yoga helps her to relieve stress and feel better about herself."

Yoga can be a great cross-training for young athletes, and a physical pursuit for non-athletes.  Jennifer says, "On a physical level, I love the encouragement on proper posture!  My daughter who dances loves the focus on stretching.   My daughter who does not like to exercise with too much exertion but has a musical passion enjoys the peaceful movement of the body."

If you are unsure about bringing your child, give me a call at the studio, 708-471-0487. I'll chat with you about your child. Whether it's teens or younger, I've often been surprised at the abilities of these students, and their need for rest and calm.

Savory Summer Succotash with Theresa Mikuls

Our favorite epicurial yogi, Theresa Mikuls, has been using her time away from the studio scouring the farmer's markets for what's in season. Good yogis everywhere know that eating food that's been produced locally (as local as possible) is good for the environment, as there are less shipping miles (and energy) involved. Eating food produced by local farmers helps the local economy. It's fresher, full of vibrant prana. Enjoy Theresa's recipe and thoughts below:

Summer Vegetable Succotash

1 pound small (1 inch wide) yellow-fleshed potatoes such as Yukon Gold

4  tablespoons extra virgin olive oil, butter, or ghee

2 cups fresh corn (from 3 ears)  

½  pound thickly sliced zucchini

½  pound fresh frozen edamame soy beans, or a 5 oz. can of  rinsed Garbanzo beans

¼ cup finely chopped red onion

½ cup raw sun flower or pumpkin seeds optional

¼ cup fresh chives or parsley or cilantro

Salt and Pepper to taste

1. Defrost and unshell the edamame soybeans.  If using Garbanzo beans instead, set aside for later. Bring potatoes to a boil in cold, salted water to cover a 1 inch depth in a 4-quart saucepan.  Add soybeans.  Then reduce heat and simmer, uncovered, until potatoes are just tender, about 20 minutes. Drain and cool.

2. Cut potatoes into bite-sized pieces. Heat 2 tablespoons of butter, oil, or ghee in a 10 inch heavy bottomed skillet over high heat. Add potatoes/soybeans, and sprinkle salt and pepper and cook, turning on all sides to lightly brown. Transfer to a serving platter.

3. Add remaining oil or butter to skillet.  Add corn, zucchini, sunflower seeds and red onion.  (If using garbanzo beans, add now.)  Cook till tender - less than 5 minutes.

4. Season with salt and pepper.  Combine with potatoes and soybeans.  Sprinkle parsley or cilantro.

5. Serve!

Feel free to substitute soybeans with summer squash.  I chopped fresh kale and added it to the skillet with the cooked potatoes.  I also added fresh, cooked beets to garnish the platter.  Vegetarians could add sautéed or fresh tofu.  Visit the farmer’s market and get creative.  Think fresh!  This is a welcome addition to any summer party.

Running and yoga: not so different?

by Jessica Niekrasz

Even though the practices of running and yoga seem to be at polar ends of the activity scale, these activities embrace some of the same principles. I've done each exclusively but consistently return to finding a balance between the two. Without a doubt, I am a better runner for having found yoga. And, without a doubt, I'm a better yogi for having found running. Here are some ways:

Stilling the Mind  Yoga and running both provide the opportunity to get inside myself. Not my mind. After a good run, my mind is empty. During a run, the use of breath and the sound of steps create a pattern - a focus if you will - to help empty my mind of thoughts. On my mat, the breath is there to help direct me inward, to build awareness in my body. The end result is the same: this is sacred time to focus on myself, develop awareness and push the external world to the sidelines until the run or practice is over.

Patience and Understanding  Compassion for one's self is essential in both running and yoga. Let's face it, you never really know how something is going to turn out until the activity is through. Preparation and training can increase chances of success, but sometimes, external factors impede progress. It is the ability to go with the flow and accept the change that makes the difference. I'll say it, shit happens and it's your response (read: patience and understanding) that shows true grace. Time on the mat helps develop that. So does running.

Flexibility  It's obvious how yoga helps running, but how does running help yoga? Endurance. Overcoming challenge. Staying with something even though it's not going well. Stick-to-Itness. This is how running helps my yoga. It's why I coach beginner runners and triathletes. When you develop flexibility of the mind and the body - watch out world! You can do anything.

Jessica Niekrasz is a 200-hour certified yoga teacher, certified Good Form Running Coach, and is currently pursuing her Level 1 USA Triathlon Coach certification. She teaches "Yoga for Athletes" workshops around the Chicagoland area and offers private in-home yoga therapy sessions. Learn more about Jessica at http://www.yogasedge.com.

A ho-hum practice leads to a new passion

Judi Harvin
I just discovered something new to love, brought to me in an unusual way by my yoga practice.

Saturday night my daughter and I arrived to our farmhouse late. The house had been baking in 90 degree weather all week. It didn't seem the wall AC unit would cool down the bedrooms in time for any sort of happy sleep, so we decided to suck it up and just opened the windows.

I grabbed my mat and headed outside for what I thought would be an amazing practice under the stars. We have an expansive yard (a couple of acres) so I found a spot in the open, and laid my mat down.

I like practicing in dimmer light, but by this time it was pretty black out, and I found my balance to be off. And, although I have seen the encrusted starry country sky many times before, this time I found it really distracting. I just wanted to lie on my back and stare up. I couldn't concentrate.

So, I left my mat where it was, went inside and grabbed a beach towel, sleeping bags and my daughter. That night we slept under the stars.

I had wanted to do this for a while, but something kept me from it: too much trouble to set up? bugs? Fear that something would eat me? Who knows. However, I lived to tell about it, and even have some revelations:

There are no bugs later at night. Apparently, even bugs get tired and go to sleep. They do at my farm and my farm is pretty much a Woodstock for bugs.

The stars are better than TV.  I even saw a huge shooting star, with an amazing tail that glowed before fading away.

Sleeping outside, you don't miss any cool animal sounds. Coyote, bullfrogs, owls. There's a party going on at night, and it's much more pleasant to fall asleep to than the one the neighbor's teenagers had last week.

Wake up to entertainment. In the morning, the birds are pretty darn interesting. I love lying for a bit upon waking up, and sleeping outside gave me the perfect excuse, watching birds socializing and showing off right above my head.

If you ever have the urge to grab your mat and head for the forest preserve, your backyard, anywhere outdoors, don't pass it up. Instead, pick it up, lay it out, and move and breath outdoors. Have you ever had an amazing experience practicing in an unusual place? did it lead to new insights? Please, post a comment below. I'd really love to hear about it.  

Local Yogi meets Local Farmer's Market: Delicious Recipe Made with Tasty Local Foods

Focus Yoga is all for encouraging eating locally and in season. To support local farmers, we offered a CSA last year, and this year are linking interested students with a local farmer offering poultry, eggs, cheese and produce (contact us for details).  


Also, this year, Judi asked Focus Yoga instructor Theresa Mikuls to create some recipes using local, in season produce. Theresa is our in-house culinary expert, having worked in restaurant kitchens such as the Ritz-Carlton. Since many Focus yogi's like to eat healthy and locally, Theresa hit the farmer's market to see what local farmers are providing right now. She took the bounty and developed this recipe to share. Greens (chard and beet greens) are an amazing food to include as they are super-alkalizing. Here Theresa uses the whole beet! If you have other veggies you'd like to use, they can be included, or work as substitutions. Try this dish hot or cold. Serves 4. Enjoy!!

Summer Thai Peanut Stir Fry

Thai Peanut Butter Coconut Sauce

• 1/2 cups creamy peanut butter
• 1 TBS fish sauce
• 1 can unsweetened coconut milk
• 1 TBS hot sauce (optional)
• 1 TBS fresh lime juice
• 1 TBS fresh ginger root, minced
• 1 TBS soy sauce
• 3 cloves garlic, minced
• 1/4 cup fresh cilantro or basil, chopped

Directions

In a bowl, mix the peanut butter, fish sauce, coconut milk, hot sauce (if using), lime juice, ginger root, soy sauce, and garlic. Add fresh cilantro or basil just before serving. Sauce may be added to hot or cold pasta.

Sauteed Tofu

• One box of tofu, drained

Directions

Wrap the block of tofu in a towel and cover with a heavy plate or brick to squeeze out excess water. This may take 20 min or more. Heat large saute pan with 2TBS of extra virgin olive oil. Add tofu and carefully flip cubes over until sides are lightly browned. Add browned tofu to finished sauce.

Stir-fry Fresh Vegetables and Noodles

• 2 TBS extra virgin olive oil
• 2 each sliced Shallots and sliced green onions
• 2 garlic cloves, minced
• 2 cups swiss chard, chopped
• 2 cups beet leaves, chopped
• 2 summer squashes, sliced 
• 2 orange or red beets, quartered 
• Noodles of choice (try whole wheat, rice or udon)

Directions:

Cook pasta in a large pot. You can reuse the hot pasta water for blanching off the Swiss chard and beet leaves. Bring pasta water to boil add the chopped Swiss Chard and Beet leaves to boiling water. Boil for two minutes and strain off water (save hot water to cook beets). Boil beets 5 or less minutes check for tenderness. Strain beets. Peel and slice beets.

Over medium heat add oil into a large sauté pan. Add Shallots and Green Onions. Cook stirring occasionally. Add Garlic, chopped Summer Squash and drained Swiss chard and Beets leaves.

Add the beets to the vegetables. Mix sauce with vegetables and pour over pasta.

Sticking To It: Five Ways to Make Your Practice a Priority From Focus Yoga Students

Whenever I read an article on time management (a topic that always grabs my attention), it seems that one of the top activities people wish they had more time for is exercise. Naturally we have time to brush our teeth, shower, and eat our meals, but doing that little bit extra for ourselves seems too decadent when others need us or too tough when we feel mentally exhausted.

Here at Focus we have a handy dandy computer system that let’s us track visits, and recently we ran a report on which Focus students have developed the most consistent practice since mid-winter. Those students have managed to work past the “too decadent” or “too tough” issues to make their yoga practice a regular part of their routine. I spoke with a few of them to see what actions or thoughts they implement to make that happen.

Just say no...to the couch.  A couple of students who come to class in the evenings mentioned the allure of the couch at night. Rick Graham said, “I’m really a morning person, but most classes I take are at night. I just tell myself ‘I’m tired now, but I know I’ll feel rejuvenated after class’.”

Wendy Kopala shares, “I do frequently have those moments where it's half an hour before class is supposed to start and I'm feeling lazy and just want to lay on the couch and watch tv all night, but I motivate myself to get up and go by remembering how GOOD I'll feel after class.  That I'll have a better night's sleep and that I'm doing something positive for my body and mind.  This is what gets me off the couch and moving.”

Pay attention to the results.  Yoga has made enough of a change in these student's lives that the results provide the motivation. A couple mentioned job stress and how yoga provides a healthy balance. Mary Parra notes that her practice keeps her calm, focused and non-reactive. Another student makes time even though she works 10 hour days and weekends because “exercise helps me a lot with the stress of everything.  Even though I may be BUSY, and sometimes pretty darn tired, it just helps to work out the pressure.”

And Wendy notes, “I also find motivation in the progress I make. I'm proud of my strength and I don't want to lose that progress by not continuing my routine.”

Don’t make it  a choice. Sometimes we feel we are mired in decisions. Making the practice non-negotiable makes it easier for students, and ultimately those around them, adapt other needs and activities around it.  Jennifer Kehle says, “ I treat it like work. I get up and I just have to do it. It's not an option. In my mind, it's like going to work, buying groceries, doing laundry etc. It's part of my routine. It's never a question or option for me. It's part of my schedule. Plus, it feels good!”

Ty Krolicki was looking for structure in his life. He looked at the Focus schedule, picked two classes a week to go to and then says “for me the decision is already made. I don’t have to get up in the morning and decide.”

Making the decision once also helps Lindsey Burghgraef. “For me, it's easiest to pick a few classes per week and stick to always going to those specific classes.  Instead of flying through my week, and just squeezing in a class on whatever day it happens to work, I go into my week knowing that Wednesday evening and Saturday morning are my yoga time.  I arrange my schedule around that as much as possible.” 

Writing it down makes it a reality. Wendy says, “I definitely write it on my calendar.  That way I can keep track of when I've gone and it's also a reminder that I'm not free on those nights (unless it's something really important!).

Look at the big picture.  Rick Giba shares something he read that motivates him. “I read a book, I think it was “Conversations with God”, that presented an interesting point:  people spend their youth working to acquire money and then in their later years spend that money attempting to regain their health. I remember that. Yoga is a practice that treats you with respect, and I respect myself and that’s why I commit to this practice. I can do this my whole life.”

Rick Graham thought about his practice, and responded “We live in a frightened, nervous world. For years I tried to change the world from the outside in. Part of the yoga’s resonance is enabling me to change the world from the inside out. It helps me deal with stuff I can control, rather than being distraught over things I cannot control.

Extra tips. Sometimes we need a little extra motivation, and for that Ty (and other Focus yogis, I’m certain) read books and articles on yoga. Mary keeps a mat in her car, and treats her practice as a daily routine “like brushing my teeth”. 

Lindsey is a Focus Yoga volunteer, earning free classes in exchange for helping around the studio. “I have to admit that being committed to sign-in duties (I call it "my little yoga job") probably gets me there more often than I would otherwise.”

I myself find that when I’m tired, giving myself permission to make my practice short and sweet gets me on the mat. Once I begin moving, the practice usually expands to something more. 

Really, sometimes all we have to do is just show up. 

I only mentioned a very few of our dedicated yogis above. Focus has a strong community of students who have found their way to making yoga a regular part of their lives. What are your tips? Please, share them in the comments below! Your thoughts may be just the motivation a struggling fellow student needs!