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November 2017

In Our Newsletter

Poses to Ease Lower Back Pain
Avoid Holiday Weight Gain
A 93 Year Old Yogi
Fun Stuff for Babies
Recipe of the Month
Work Seminars
Past Newsletters
How to Contribute
Privacy Policy

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As we begin to close out the year with our final set of Fall 2017 classes, be sure to check what we have available that start this first week of November.

For those of you who want to see a little into your future, my friend Amandah is offering Oracle card readings.  It might even be a nice gift for someone.

Amandah provides compassionate insight and clarity. Using the images of the cards to amplify her intuition and the blessings of her guides, she uncovers your blocks or struggles and shows you how to use your own intuition; leaving you feeling calm, safe and enlightened. Amandah also incorporates oracle cards and crystals into her sessions allowing her intuition to lead the way with a positive vibe. For more information and to book a session email   amandahktanner@gmail.com or call 778-998-7545. Visit her website www.chakrabalance.net.


The holiday season is coming, and with that, will often come a little weight gain.  Learn how to avoid holiday weight gain this year and keep it off for good!

If you sit all day or have tight hip flexors for some other reason, be sure to try these Yoga postures to help limber you up.

Think you're too old to start Yoga?  Ronnie Arond might disagree. She started in her 50's and is still going strong!  Learn some tips from this 93 year old Yogini who's still loving it.

Got a 6 - 12 month old at home? 
Help enhance your baby's growth with development-boosting activities.

Enjoy the newsletter, and don't forget to visit us at www.intoyoga.ca.

Poses to Ease Lower Back Pain

If you are feeling pains and aches in your lower back, it can be caused by a few key components of your daily routine. Whenever you sit a majority of your day, whether at a desk or in a plane or car, you end up tightening your hip flexors to where they feel shorter than other key muscles in your body. Your hip flexors help support your lower back from your front side and may cause pain to the weakened muscles located behind your intestines. To help, here are 10 useful yoga poses to ease that discomfort in your lower back and hips.  To go to the poses, click here.


4 Ways to Avoid Weight Gain This Holiday Season

The holiday season is a time of year for family and fun. Unfortunately, it’s also a time for overindulgences that can lead to weight gain.

It’s often reported that people gain anywhere from five to 10 pounds during the holidays. However, studies suggest that adults in the United States only gain about one to two pounds on average between the months of November and January. Even this modest weight gain shouldn’t be dismissed.

For most, those extra holiday pounds can represent the greatest contribution to their annual weight gain. Research indicates that pounds gained during the holidays are rarely lost afterward.
 To continue reading, click here.

To learn more about state of the art health products or to purchase retail click here.  Or contact info@intoyoga.ca for more information about how you can save up to 30% on products.   


A 93 Year Old Yogi

Ms. Arond began taking yoga classes 40 years ago at the Cross Island Y.M.C.A. in Queens, where she was teaching synchronized swimming. She began teaching yoga using an approach “made up of all things I borrowed from other teachers.” She taught both at home and at the Y.M.C.A., where she has a sizable following, even after taking time off to recover from a broken hip after a fall last year. To read the article, click here.



Activities for 6 to 12 Month Olds

Wondering the best ways to encourage baby's growth? Dr. Leiderman and two other experts offer these simple but powerful development-boosting activities. To continue reading, click here.


Chicken Stroganoff
 (6 one cup servings)
Original Recipe

All stroganoffs have one thing in common: sour-cream gravy. Now that lactose-free sour cream is available in some markets, even people who must avoid lactose as part of a low-FODMAP diet can enjoy this old-fashioned, stovetop meal.

To keep it low FODMAP, be sure to use canned mushrooms, which are lower in FODMAPs than fresh ones, and choose a reduced sodium chicken broth that does not contain onions or garlic. Progresso reduced-sodium chicken broth is one that fits the bill.

6 tablespoons sifted sorghum flour

½ teaspoon salt

½ teaspoon freshly ground black pepper

½ teaspoon dried thyme leaves

1 ½ pound boneless, skinless chicken breast, sliced into 3/4-inch strips

2 tablespoons garlic-infused olive oil, divided

1 medium red bell pepper, seeded and chopped
¼ pound fennel bulb, chopped

4 ounces drained canned sliced mushrooms (yield from a 7-ounce can)

1 tablespoon Worcestershire sauce

2 cups reduced sodium chicken broth

½ cup lactose-free sour cream

1 teaspoon Dijon mustard

1. In a shallow dish, stir together the sorghum flour, salt, pepper, and thyme. Dredge the sliced chicken in the flour mixture.

2. In a large skillet with a tight-fitting lid, heat 1 tablespoon of the oil over medium heat until fragrant. Reserve 1/4 cup of the red pepper for a garnish and sauté the rest with the fennel for about five minutes. Transfer the sautéed vegetables to a medium bowl.

3. Measure the second tablespoon of oil into the middle of the skillet and roll the skillet to distribute it. Add the chicken to the skillet; reserving the extra flour from the dredging dish. Brown the chicken on both sides, about 15 minutes. Scrape the bottom of the skillet with the spatula as you turn the chicken, so you don't lose the crust.

4. Return the sautéed peppers and fennel to the pan. Add the mushrooms, Worcestershire sauce, and chicken broth. Cover the skillet, bring it up to a simmer, then adjust heat to simmer gently for 45 minutes. Add the extra flour mixture and simmer until the gravy is thickened, 2-3 minutes. Turn off the heat, stir in the sour cream and mustard, and serve immediately over rice, garnished with the extra chopped red pepper.

Variation, Tips and Nutritional Information


Yoga/Pilates & Nutritional Cleanse Seminars at Work

We're passionate about bringing Yoga and Pilates into the work place.  For people who feel the demand and stress at work, don't have time to make it to a Yoga studio, or just simply want to take some time for themselves, Into Yoga has the answer for you.

Our certified professional instructors will come on site at lunch, or before or after work and teach classes right at the work place.

Be the coordinator of your office Yoga classes and you'll receive your classes for free if there are at least 10 participants.  We'll also give you $100 cash for any referrals that book 10 or more classes with us, including your own company!  That means we'll actually PAY YOU to take the classes!

Find out more at intoyoga.ca/corporate or call 604.421.9872 or email info@intoyoga.ca to book classes now.

Why not add one of our FREE Nutritional Cleanse Seminars at work too?  Find out how you can gain and maintain your optimal health through a combination of meal replacement shakes, regular meals and a cleansing drink, to help give your body the healthy look and feel you've been striving for.  It's easy to get started, just email sheri@cleanseyourbody.ca or call me at 604.421.9872.  We'll even bring some samples for you to try.



We Want Your Feedback

Have you experienced classes with us before?  If so, we'd like to hear from you.  The good and the bad.  Tell us what you like.  How have they improved your life?  What keeps you coming back?

Plus tell us what we could do better (but be gentle).  What can we improve and what would you like to see that we're not providing?  Email your comments to info@intoyoga.ca.  We're listening.



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We would be honored if you thought this newsletter worthy of passing along to your family and friends.  Please do so with our gratitude.

In health and happiness,

Sheri Kauhausen

Corporate & Public classes - Yoga, Pilates, Prenatal Yoga, Kids Classes, Baby Sign Language and more
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Quote of the Month

I offer you peace. I offer you love. I offer you friendship. I see your beauty. I hear your need. I feel your feelings. My wisdom flows from the Highest Source. I salute that Source in you. Let us work together for unity and love."
~ Gandhi

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