DETOX Tip of the Day: IT'S THE SAVOY, NEED WE SAY MORE?

DETOX Tip of the Day: IT'S THE SAVOY, NEED WE SAY MORE?
We just learned here a new word: «SAVOY» as in the Hotels or the area surrounding Geneva…
In our case, yet we learned that Savoy is the designation for «Chou frisé», so the cabbage as depicted.

A typical winter vegetable, the Savoy cabbage is one of the healthiest foods around; it is very low in calories, and contains no fat or cholesterol. A great source of dietary fiber, and protein. it contains also tons of vitamins and minerals, such as: Thiamine (B-1), folic acid, vitamin A, vitamin B6, magnesium, potassium, manganese, calcium, copper, phosphorous, and copper. They are also an excellent source of both Vitamins K and C. We appreciate the tremendous antioxidant and disease combating properties, but particularly like the savoy type over the other cabbages, as it is a milder and sweeter alternative to the red or green cabbage.

While we like to prepare most veggies in their raw form, here's a quick and dirty, ahem clean…, receipe for these cold and long winterdays:

For 4 friends:
· 1 head of Savoy Cabbage
· 1 shallot
· 1/4L Almond milk
· Saffron
· Raisins
· Pine nuts

Sauté in the pan the chopped Savoy and the shallot.
Flip it frequently so it does not stick.
Deglaze with the almond milk.
Pour 2-3 portions of saffron in.
Right before serving add the raisins and the pine nuts for a the last minute.

Depending on your preferences you may want to sauté the Pine nuts for two minutes in a separate pan, they will "sweat", become tender, yet crisp.
Enjoy

PS: Probably some of the technical wording for cooking is off. (to sauté something…? deglaze…?) Please feel free to correct us.
To complete your detox program, here is the schedule for yoga classes in Geneva at INNERCITYOGA
http://www.innercityoga.com/

DETOX Tip of the Day: CHOP! CHOP!

DETOX Tip of the Day: CHOP! CHOP!
One of the reasons we take on calories is the way we are not aware of our foods; if you happen to be savour your lunch over lively discussion or reading a book - or even say, reading this post during your lunchbreak at work… - the brain has not time enough to digest. Basically, your dish gets shovelled in and you do not realize when you start feeling full.
While on the other hand we are not suggesting not to speak anymore at table, a great way to focus on your food is to use chopsticks.
Particularly if you are less trained using the chopsticks, you will considerably slow down the pace at which you devour your food.
We even know of some folks eating their salad with chopsticks…
Use them for every food - but keep your manners !
Bon appétit

To complete your detox program, here is the schedule for yoga classes in Geneva at INNERCITYOGA
http://www.innercityoga.com/

DETOX Tip of the Day: SOUPED UP

DETOX Tip of the Day: SOUPED UP
It's kind of cold outside and you probably opt for a nice warm bowl of soup.
Yet, did you realize that often soups you bought are hard(er) to digest? Often there is tons of cream in the freshly made ones and a lot of sodium, glutamate and tons of preservatives in the canned ones.

How about making yourself in less than 20 minutes a yummy soup you can trust?
Preparation time: 10 min. Cooking time: 8 min.
As shown on the picture, here is enough soup for 4 people:
· 2 fennels
· 2-3 large carrots
· 1 large slice of pumpkin
· 1 bunch of celery
· 2 turnips (navet)
· bouillon - we like the organic veggie variant
· 1 bunch of Flat Parsley
· Turmeric (Curcuma)
· Pepper

Chop all veggies in small pieces 1cm x 1cm (1/2 inch)
Pour the veggies into boiling water together with the bouillon
Cook it for 8 minutes - the veggies will still have some bite; for this recipe we have chosen vegetables with similar texture, so you can throw everthing in together.
Put the Parsley in only when serving the soup, as cooking it robs it of the benefits of its volatile oils and flavonoids.
Bon appétit!

PS: This is a very light soup - if you would like to, ahem have the feeling you cannot survive on it, add one or two chopped sweet potato(es).

all details about yoga schedule and upcoming events on http://www.innercityoga.com/

DETOX Tip of the Day: TURMERIC (français CURCUMA)

DETOX Tip of the Day: TURMERIC (français CURCUMA)
Your liver is the largest and one of the most important organs inside your body. It is responsible for converting food to energy; cleaning toxins from your blood; and producing bile, a liquid that aids digestion.

Comes in Turmeric: this root has long been used as a powerful anti-inflammatory in both the Chinese and Indian systems of medicine. Historically called "Indian saffron" because of its deep yellow-orange color and has been used throughout history as a condiment, healing remedy and textile dye, it is most commonly used in curries.

Turemeric is known for its liver-protective effects. Curcumin has also been recognized for its anti-inflammatory, anticancerous and antioxidative effects. Studies show that Turmerci (or Curucmin) is effective in treating patients with chronic pancreatitis, rheumatoid arthritis, inflammatory eye and bowel diseases, hyperlipidemia, psoriasis and cancers.

Use it to sprinkle the spice over your dishes, soups - and our preferred use: sprinkle it over slightly steamed cauliflower…
On the other hand we need to point out that overstimulating the liver in its detoxifxing process increases the bile production - people with history of gallstones should take in only tiny amounts…
And folks - remember - moderation is key!

all details about yoga schedule and upcoming events on http://www.innercityoga.com/

DETOX Tip of the Day: GO FRESH, GO MARKET

DETOX Tip of the Day: GO FRESH, GO MARKET
Did you realize we live in the land of plenty? In the age of the global interconnectedness everything is at our fingertips, entire months' worth of groceries delivered the next day. Yes this saves a lot of time - yet, sometimes it is nice to step outside our comfort zone, meaning, move your behind into the cold, breathe consciously, embrace the fresh, prickly air. Go to the Farmers' market, handpick some fresh produce and try something new, explore, have fun. And above all, do not hesitate to ask questions: Most merchants will happily answer you everything about the seasonal plants, how to prepare or even share their favorite recipes with you! Particularly when they do have time on their hands on a cold morning.
On Sundays, check out the market at Plainpalais, you will have plenty of time to do so and still attend your regular sunday yoga class at 11.00 at INNERCITYOGA
All markets are listed here: http://www.ville-geneve.ch/marches-ville-geneve/calendrier-marches/

Yoga on Sunday 20 january at INNERCITYOGA
detox flow w. Patric

all details on http://www.innercityoga.com

DETOX Tip of the Day: TAPAS…

DETOX Tip of the Day: TAPAS…
You probably have heard our jokes about the yoga students we see on our way home after teaching in the city's winebars (and who did not take class on that day) …
We like to say, come first to your yoga class to detox, then go out to retox ; )

In this context, we would like to bring up the sanskrit word TAPAS, which may be translated as «heat»,  «perseverance» or «austerity».
Here is a nice explanation found on wikipedia: «…In the yogic tradition, tapasyā may be translated as "essential energy", referring to a focused effort leading towards bodily purification and spiritual enlightenment. It is one of the Niyamas (observances of self-control) described in the Yoga Sutras of Patanjali. Tapasya implies a self-discipline or austerity willingly expended both in restraining physical urges and in actively pursuing a higher purpose in life. Through tapas, a yogi or spiritual seeker can "burn off" or prevent accumulation of negative energies, clearing a path toward spiritual evolution. »

Hence, we do invite you to embrace the inner heat you do create in our yoga classes, and enjoy the results, giving you perseverance, strength and obviously helping to burn off those tiny calories…
The great thing is that it does not involve any headache like after a typical tapas & vino night out…

Enjoy your yoga classes at INNERCITYOGA
saturday 19 jan. 10.30 hatha w. Frank
sunday 20 jan. 11.00 detox flow w. Patric

all details on http://www.innercityoga.com

DETOX Tip of the Day: TU ME FAIS CHIA !

DETOX Tip of the Day: TU ME FAIS CHIA !
Did you ever hear of CHIA seeds?
Chia seed is traditionally consumed in Mexico, and central american states but is not yet widely known in Europe.
Here is why you should give Chia seeds a try: they are very rich in omega-3 fatty acids, since the seeds yield 25–30% extractable oil, including α-linolenic acid (ALA).
While on a general note, you may want to cut out fat from your diet, not all fats are unhealthy; those Omega-3 fatty acids have many health benefits, such as reducing the risk of heart disease, dementia, cancer and arthritis.
Typically found in salmon, walnuts and dark leafy vegetables such as spinach, Chia seeds actually contain more Omega-3 than all the other contenders!

- Chia seeds contain 25-30% Omega 3 ALA (α-linolenic acid), making it a super food for the brain and heart. Chia offers 7 times more Omega 3 than salmon (this depends whether it is wild salmon or farmed one), as well as 4 times more Phosphorus! (Comparison for 1 oz., 28 grams)
- It is super high in dietary fibre, making it great for digestion and healing digestion issues.
- It boasts 20% protein; however it seems that the protein intake is relatively low compared to other foods and works best only when used as a flour.
- Chia is gluten free

How much Chia should you eat?
Nutritionists recommend that 15g (one tablespoon) of chia is consumed each day.
Be sure to drink plenty of water as chia is very high in fiber.
We normally include the seeds in a smoothie…

Yoga on Friday at INNERCITYOGA
11.00 prenatal w. Ioana (drop-ins welcome)
12.30 yogabdo/powerflow w. Ioana
18.30 gentle yoga & meditation w. Frank

yoga schedule posted on www.innercityoga.com

DETOX Tip of the Day: HERBS, FROZEN NOT SMOKED

DETOX Tip of the Day: HERBS, FROZEN NOT SMOKED
We do not know about you, but we are looking forward to springtime. While skiing and snowboarding are fun and attractive activities, the cold reduces us to the elementary sensorial experiences. Simply put: you do not smell a great deal in the cold…
Don't you wish back the warm days where you smell the grass, the fresh leaves growing on the trees or the smells on the market?

Hence our tip: flavour nearly any food with a herbs mix. Preparing it yourself; it is much fun and here we are salivating by simply writing these lines…

1. Simply grab herbs you fancy - the greener the better
2. chop them finely
3. put them into freezer bags
4. whenever you need the herbs grab a handful and add to your dish, salad, pasta, fish…

Go for the green and fresh herbs, for our mix we used:
2 bunch basil (basilic)
2 bunch flat parsley (persil plat)
2 bunch cilantro (coriandre)
1 bunch tarragon (estragon)
1 bunch scallion (ciboulette)

Chop the herbs super fine, mix everything up and put the mix into two freezerbags; it is easier to use.
If you are not sure if it is finally well mixed, chop the herbs by type and split them each them in two plates, Like that you can be certain you have the same quantities in each freezer bag.

Two final tips:
Chopping is so much easier (and the coolness factor increases) using the largest knife you have!
Always use a sharp knife, as you do want to cut and not squeeze the herbs ; remember to resharpen the blade frequently as the herbs make the blade go dull very quickly.

Yoga today at INNERCITYOGA
09.30 hatha w. Anne
12.30 hatha w. Frank
18.30 hatha flow w. Patric
19.45 beginners session w. Patric (contact us prior as the session is kinda fully booked)

DETOX: SPICY GINGER TEA

DETOX Tip of the Day: SPICY GINGER TEA
Brrr it is cold outside. Beautiful but cold!
How about some Ginger Tea which is a popular detoxification aid. It can be used for gentle, daily detoxification and has a great number of health benefits:

- helps eliminating wastes (Detox)
- eases gastrointestinal discomfort
- reduces pain
- alleviates motion sickness and morning sickness
- aids in weight loss

Ginger has powerful anti-inflammatory properties, it has been shown to be also helpful in dealing with arthritis, ease pain in the joints and bones.
Yes, ginger is spicy and yes, the extra pepper added in today's recipe will make you sweat, hence helps to eliminate wastes.
This combination of ginger and hot spices should also help you increase the fat burning potential.

Our recipe for 1 person:
- 1 tbsp freshly grated ginger (peel it first)
- 1/2 lemon or lime
- 1 large cup of hot boiling water
- some grinded pepper and a tip of chilies (if you like it really hot!)
- and to smoothen it all, honey (à discrétion = up to you on the quantity ; if you take more honey, your calorie intake is higher…)

Pour the hot water over the ginger and pepper; let it sit covered for 10-15 min.
Pour the rest in and voilà!


About the right amount:
As with everything try to savour it in moderation:
do not use excessive amounts, which may lead to side effects including mouth irritation (think bad breath) belching, an upset stomach, mild heartburn or diarrhea.
Also a good idea is to drink it in the morning or early afternoon, to prevent any digestive issues and sweating during your beauty sleep at night
Someone who is in the ayurvedic principles Pitta type (you have a warm body temperature and sweat easily) should actually be a little bit careful with ginger.


Yoga today at INNERCITYOGA
12.30 corefusion w. Patric
18.00 prenatal session w. Ioana (sorry fully booked - spots available on the friday morning session)
19.10 hatha w. Frank

yoga schedule and details at www.innercityoga.com

DETOX Tip of the Day: YOU ARE WHAT YOU THINK

DETOX Tip of the Day: YOU ARE WHAT YOU THINK

Wow, it is already mid-month – time to look back on what you have been achieving so far, where we stand and how we feel. Did you pursue so far your resolutions, goals and dreams?
What is a dream?
Something you can think of - yet, chances are that it might easily be forgotten with an daily average of over 30 000 thoughts.
Our mind is cluttered, even bom...barded with uncontrolled thoughts, and that includes writing mental notes (aka as to-do or grocery shopping lists) during your yoga class.

Only a few of these thoughts are usually positive, but realize how many more involve strong emotions and negative thinking! Toxins are not only in the air we breathe and in the food we eat, but alsoin the mental environment that surrounds us. Mental toxins are thoughts of destruction and division; whereas mental nutrients are thoughts of life and unity. 

By realizing the mindset we are living in, change in your thinking is essential to detox the brain - if not taken care of, it literally could make you sick. Consciously controlling your thoughts allows you to filter out downbeat thoughts and destructive patterns; how many "could-have", "would-have", "should-have" statements have you made today? How many times have you replayed in your thoughts a difficult situation? Or worse, a situation that has not yet occurred but that you fear might possibly be happening one day?

So start to engage with your mental detoxification process where, you will reject harmful thoughts and all useful thoughts get put into practice.
So start having a positive outlook on today, tomorrow and ever after and the light shine in the darkness.

Yoga today at INNERCITYOGA
09.30 hatha w. Anne
12.30 hips academy w. Ioana
19.00 yogamusicflow w. Patric

all details on www.innercityoga.com

DETOX Tip of the Day : TRICK THE OPTICAL ILLUSION

DETOX Tip of the Day : TRICK THE OPTICAL ILLUSION
If you are looking to reduce your wine consumption, why not opt for smaller glasses ? After testing on a typical Bordeaux wine glass, we realized that it holds an entire bottle of wine…

Hence you might want to trick your eyes and your thirst with a similiar, yet way smaller glass.
While true wine afficionados might not agree with this suggestion , hey even want to scream «sacrilège» and opt for the perfect glass / perfect wine combo, this trick could change your definition of a fun night out.

Plus shopping for new glassware is always fun and at this moment, there are great sales!
Here is a basic guide for the shapes : http://www.riedel.com/index.php?article_id=369&clang=0#lp-369

DETOX Tip of the day: GET BACK TO SLEEP

DETOX Tip of the day: GET BACK TO SLEEP
Allow your body and mind some extra rest. This is particularly important in this period after the big holiday season, as not only you will make better decisions, be more relaxed in your actions but also a tired body will bring out those cravings for extra food and sweets… A tired body also goes into stockage mode, holding back on your intakes - meaning that you will burn less calories than if you were rested.
So let us get back to sleep, take a siesta, or decide to go to bed earlier tonight!
By the way, it seems there was the Farmer's Market, yet no one knew about it…

DETOX Tip of the day: GET HYDRATED

DETOX Tip of the day: GET HYDRATED
Drink as much water and other fluids as you can manage: fluids will help to "wash" the alcohol out of your system. As alcohol can be very dehydrating to the body, the extra fluids you consume will help to address any problems stemming from dehydration as well - soon you'll see clearer again ; )
And yes, that is Water, Agua, Wasser, Aqua, H2O in the glass…

DETOX Tip of the Day: Hello 2013

HELLO WORLD !!!!
Hello World ?
h-e-l-l-o ?

Chances are you just woke up to the new year after a night of heavy partying – out with the old and in with the new – only to realize that 2013 does not feel as fabulous as last night…
yet!
It is probably also the moment some resolutions crossed your mind (no more booze, stop smoking, starting a physical activity which does not include lifting glasses) ; 
And let us tell you loud and clear : WE HEAR YOU !
Oups, sorry forgot about your hangover, pssst

So, at INNERCITYOGA we have declared January as the DETOX month.
Sounds good ?
But you are thinking of crazy diets? No more drinking ever?
Rest assured,…
Over the coming month, we will give you tips of dealing with the theme of DETOXing on a realistic level, which you may or may not try on your own.

However we encourage you to check in every day and give at least one thought, about how certain things could be working for you.

We believe having the very very nicest and friendliest members at INNERCITYOGA and are looking forward to hear from, either by connecting with us on the Facebook page (http://www.facebook.com/INNERCITYOGA) or sending us feedback and suggestions directly to the this e-mail : detox@innercityoga.com

With great health, things can only get better !

Your INNERCITYOGA team