June, 2009
OK. I didn’t quite make it with a newsletter for May, but it was close. I imagine you were waiting with bated breath and ever so disappointed when one didn’t arrive; well, maybe not. At any rate, my “spring” schedule of classes is now completed (13 classes in May, which is the most so far). My website is still providing some frustration (I’ve entered my fall schedule of classes, but can’t get the page to show up. . . .still can’t manage positioning photos on the pages very well, etc.); but I’m continuing to learn and beginning to get things more “right”. Hopefully this finds all of you well and enjoying the fantastic (for gardens, at any rate) weather.
This month I’m including a recipe I’ve prepared and served at several weekend classes and always get requests for. It’s nutritious, low on the food chain, delicious and relatively easy and inexpensive to prepare. The combination of garlic, spinach and beans is quite cleansing. It came from my friend, Lynn, who has been food/health conscious since I was still using cool whip as a base for several of my desserts. You’ll find it on a separate page at the end of this newsletter, so it’s more easily printed.
So, that’s the “material-level” self-care “tip” for June. On an energetic level, here’s the “waterfall” (aka “elevated legs up a wall”) yoga posture, which I believe can be the easiest way to find a huge amount of relaxation and rejuvenation in 15 minutes, with no special equipment.
Waterfall is useful for the following:
* utilizing gravity so “waters” flow from your feet, decreasing swelling and resting your veins
* bringing nourishing “waters” in your torso for kidneys, reproductive and digestive systems
* allowing your chest to open for freer breathing and “heart” activity
* resting and gently stretching your lower back/sacral area
* especially great during pregnancy
With little pondering, you can get the feel for the flow of “water” from your feet/legs into your body for cleansing and restoration (IF you want to think, think in terms of lymph, blood and kidneys and all their functions).
Photos at the top of the page illustrate Waterfall. Note:
â Butt/legs are right up against the wall (bend knees a bit for tight hamstrings)
â Soles of feet should be flat (if your toes want to point, use a heavy pillow to hold your feet flat)
â You can have your arms in any comfortable position; try variations to see the effects
â The most difficult part of this posture is the initial getting your butt right up against the wall, which is important; try different ways of skooching around to accomplish this
If you’re interested, you might click on http://www.ehow.com/video_4398363_restorative_yoga_elevated-legs.html for a 1.21 minute video illustrating this posture; while there, you’ll also find several other easy, useful postures.
Next month I’ll describe some breathing patterns to add during waterfall that help to open/cleanse the chakras.
As always, I’d love to hear from you—what you liked about this newsletter, along with what you didn’t care for—as well as any ideas for future ones, etc. If you would like to be removed from my emailing list, please let me know by responding with “remove” or “no thanks” or something. Blessings! Cheryl
SPINACH, BLACK BEAN, SPICY YELLOW RICE CASSEROLE
(ingredients needed are italicized throughout recipe)
Black Beans Rice
1-15oz can, rinsed & drained 1 Tbsp. Vegetable oil
1 Tbsp. Chili powder 1 large clove garlic, minced (about ½ Tbsp)
Combine together and set aside 1 medium onion, minced (about 1 ¼ cup)
¾ cup uncooked, long grain rice
Spinach ¼ tsp turmeric
1 Tbsp oil 1 ½ cup chicken stock, boiling hot
1 clove garlic, minced (about ½ Tbsp) ¼ tsp salt
2-10oz pkgs frozen leaf spinach, thawed Heat oil in 2 qt saucepan over med high heat. Add garlic,
¼ tsp salt onion, rice turmeric. Cook, stirring often, until onion is
pepper to taste softened. Add chicken stock, salt and pepper; mix well.
2-4 Tbsp water, as needed Simmer, covered, until liquid is absorbed, about 15 min.
Heat oil in nonstick skillet over high heat. Let rest for 5 min.; fluff with a fork; adjust seasoning.
Add garlic, spinach, salt, pepper, 2 Tbsp water.
Cook, stirring often, until garlic is fragrant,
about 2 minutes. Add more water if spinach is
not moist with loose leaves.
To Assemble (can be done ahead of time and refrigerated for a day, or even frozen [without cheese] for later)
Spoon half of spinach onto bottom of casserole, spreading evenly
Layer rice on top
Layer beans
Repeat layers
Cover top with 1 cup shredded Chihuahua or jack cheese
Bake, covered, in preheated 375 oven, until sizzling, about 45 minutes. (Microwaves nicely instead; 15 min or so) Garnish with cilantro
To Serve
May or may not be served on heated tortilla shell
Garnish generously with chopped tomatoes, chopped lettuce, guacamole, sour cream, shredded cheese, salsa, chopped black olives, etc.
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