Yogaflow LLC

Holistic Health & Recipes


Holistic Health Coaching Services

When was the last time you talked with someone about your health and received the personal attention you deserve?


It’s rare for anyone to get an hour to work on their nutrition and goals with a trained professional. As a Health Coach, I create a supportive environment that will enable you to achieve all of your health goals. I have studied all the major dietary theories and use practical lifestyle coaching methods to guide you in discovering which approach works best for you.

 

Most approaches to nutrition dwell on calories, carbs, fats, proteins. Instead of creating lists of restrictions and good and bad foods, I coach my clients to create a happy, healthy life in a way that is flexible, fun and free of denial and discipline.

 

No one diet works for everyone. I will guide you to find the food and lifestyle choices that best supports you. I will also help you to make gradual, lifelong changes that enable you to reach your current and future health goals.

 

Gluten giving you a problem? I specialize and help people to develop an easy to follow gluten free diet that allows you to enjoy the foods you have always loved to eat while eating healthy and feeling great!!!

 

Healthy Aging for Joyful Longevity. Everyone wants to grow old gracefully and enjoy every stage of their lives by living a healthy active lifestyle. I work with clients and teach them how nutrition and lifestyle play a major role in healthy aging. It’s never too early or too late to incorporate good habits that will become your normal daily routines.  

 

Healing Body, Mind & Spirit through

Nutrition & Yoga Therapy.


Jump start your practice and health with a seven week program for $570 which includes initial 90 minute nutrition and yoga evaluation followed by six more 60 minute sessions. Included in the jump start package:


Six Private Yoga Therapy sessions and Three Nutritional Counseling services.

Having the guidance of a Health Coach will help keep you on track to reach your goals.


If you would like more information on receiving a complimentary health consultation please email gail@yogaflowllc.com for an appointment.

To learn how a personal Health Coach can help you develop a good lifestyle and nutritional habits, schedule your complimentary consultation with Gail by CLICK HERE.

RECIPES

Red Lentil Soup
½ - 16 oz bag of Red Lentils rinsed
6 cups of water
1 tsp salt
1 small onion chopped
1 clove garlic minced
1 15 oz can petite diced tomatoes
1 T chili powder
1 tsp cumin
1 tsp red curry powder
¼ tsp black pepper
1/8 tsp crushed red pepper
½ T dried parsley
1 T olive oil
½ cup brown rice or basmati

In medium saucepot place rinsed lentils, water and salt and bring to a boil. Add remaining ingredients except for rice and lower to a simmer stirring and mixing well. Partially cover the pot and cook for approximately 1 hour.

Cook brown or basmati rice separately while lentils are cooking. 

Stir frequently to check to make sure the lentils aren’t absorbing all of the water. Add ½ cup of water if needed during the 1 hour of cooking time. This soup is not real soupy; it’s thick and hearty but not dry. You can add more water when cooking for a soupier version approximately one more cup.

Minestrone Soup
1 can 32 oz can chopped tomatoes or one box of Pomi Chopped Tomatoes
6 cups of water
1 small yellow onion chopped
1 clove of garlic sliced
1 medium white or red potato peeled and chopped
2 sticks of celery sliced
10 baby carrots sliced
1 zucchini chopped
1 yellow squash chopped
1 cup of chopped fresh broccoli
1 cup of fresh green beans broken in half (remove both ends)
1 – 8 oz frozen corn (or 1 ear of fresh corn sliced off the cob)
1 8 oz can of chick peas drained and rinsed
1 8 oz can of red kidney beans drained and rinsed
2 T olive oil
1 tsp salt
¼ tsp pepper
Dash of red crushed pepper
1 tsp oregano
½ cup of gluten free elbow rice pasta

In a large saucepot place tomatoes, water and the next 10 ingredients, bring to a boil.

Lower heat and add beans, salt, black & red pepper, oregano and 1 T of olive oil. Simmer on low with partial cover for 45 minutes.

Meanwhile, cook pasta according to directions. Drain, rinse with cold water and place in a bowl, drizzle with 1 T olive oil mixing to prevent the pasta from sticking together.

When ready to serve place 2 T of pasta in a bowl and ladle soup over pasta, stir to mix through.

If you add the pasta to saucepot it will become too soft and fall apart.

Polenta
1 cup of polenta or corn meal
4 cups of water
1 tsp salt
1 T butter (optional)

Most recipes call for bringing water to a boil then adding polenta into boiling water. You certainly can cook it this way. But I always make things easy so I cook it like rice without a lid. I place corn meal in pot with the water and salt, bring to a boil and simmer. You must stir very frequently so the polenta doesn’t stick to bottom of the pot. Once it begins to boil it will thicken quickly so keep an eye on it and stir. Mixture will become very thick. Cooks in approximately 20 minutes.

Once cooked stir in 1 T butter or you can use smart balance or olive oil if you want to and mix well.

Scoop mixture into a greased rectangle baking pan, smooth over top and let cool. Refrigerate for 4 hours or overnight.

When ready to serve you can place the tray of polenta in the oven set to 350 for 20 – 30 minutes to heat thru. I like to add sauce, shredded mozzarella and grated cheese on top the last 10 minutes or until cheese is bubbly.

Mediterranean Chick Pea Salad
2 cloves of garlic minced
2 – 15 oz cans chickpeas, drained and rinsed well or one bag of dry chickpeas prepared
1 T fresh basil chopped
2 T balsamic vinegar
¼ cup sun dried tomatoes packed in oil, drained reserving 1 T
1 small jar marinated artichoke hearts drained and chopped
1 tsp ground cumin
¼ tsp salt
1/8 tsp crushed red pepper

Slice sun dried tomatoes into strips (or buy them julienne) and mix with chickpeas, artichoke hearts (I forgot the artichoke hearts), garlic, cumin, salt and crushed pepper. Stir 1 tablespoon of the reserved oil, vinegar and basil. Serve at room temperature.

Broccoli Rabe
1 large bunch of broccoli rabe
1 large clove of garlic
½ bulb of fennel sliced
½ cup of sun dried tomatoes (sliced thin)
1 cup of cooked cannellini beans
2 T Olive Oil
¼ tsp salt
1/8 black pepper
A dash of cayenne pepper
Water

Clean and peel off broccoli rabe from the stems. Cut stems and bottom off of fennel bulb, then slice in half and slice in ¼ in slices. Slice garlic and sun dried tomatoes.

In a large skillet place fennel, garlic and toss in 2 T olive oil. Turn heat up to med high and when pan starts to sizzle sauté until softened. Add broccoli rabe, cannellini beans and sun dried tomatoes and mix together. Add water to create a little broth, salt & pepper. Lower heat to simmer and cover pan. Cook until tender approximately 15/20 minutes.

Butternut Squash Soup
1 medium butternut squash
1 medium yellow onion, diced
2 T olive oil
1 inch piece of fresh ginger peeled and minced
1 clove garlic, minced
Water or vegetable broth
1 tsp salt
¼ tsp black pepper
1/8 tsp cayenne pepper
1 tsp cinnamon
¼ tsp nutmeg
¼ tsp cumin
1 cup of milk (cow, soy, rice or almond)
Ricotta swirl*

Cut the squash in half lengthwise and brush olive oil on flesh. Place face down on a cookie sheet and bake in oven set to 350 until fork pierces thru easy. Take out of oven when cooked and let cool.

In a medium saucepot place olive oil and onion and sauté until soft. Add the ginger and garlic and continue to sauté an additional minute or two.

When ready scoop out seeds and pulp then scoop out flesh and place in the pot with the sautéed garlic, onion and ginger. Add a little water or vegetable broth to barely cover the squash. Then add salt, pepper and spices.

If you have an immersion blender you can place it in the pot to blend squash till creamy. If not then transfer in batches to a blender till creamy.

Return to the pot, add the milk and reheat. Serve hot.

*To make ricotta swirl place ½ cup of part skim ricotta cheese in a blender with enough milk to blend into a creamy smooth texture, approximately 1 T. It will resemble a thinner yogurt.

Drizzle one heaping tablespoon over the hot soup before serving, yummy!!!

Penne Pasta with Pesto and Mixed Veggies
1 bag of GF Penne Pasta
Pesto Sauce*
Mixed Veggies such as: baby portabella mushrooms, red peppers, zucchini, squash, tomatoes & red onion
Olive oil
Salt & pepper

Slice all vegetables to desired size and place on a baking pan. Drizzle olive oil over veggies, salt & pepper and a little water and toss. Bake uncovered till tender, approximately 15 minutes.

Boil water and cook pasta according to package directions.

Drain pasta and toss with pesto sauce, then mix in cooked veggies and mix together. Add grated cheese.

*Pesto Sauce
Place a bunch of cleaned basil in food processor and add 2 T olive oil, ¼ cup pine nuts, ¼ cup grated cheese, salt & pepper and drizzle a little water then process ingredients together. Add more water for correct consistency.

Massaged Kale Salad
Bag or bunch of kale washed and peeled from the stems.
1 apple peeled cored and chopped
¼ cup of chopped walnuts
¼ cup of raisins
Tahini Salad Dressing or dressing of your choice

Place cleaned peeled kale in a bowl and massage with both hands until it wilts and creates a juice. Add remaining ingredients and toss with salad dressing.

Tahini Salad Dressing
¼ cup Tahini
¼ cup water
1 T lemon juice
2 T tamari
1 T Honey or Agave
1 clove of garlic minced
1/8 tsp sea salt
1/8 tsp cayenne pepper

Mix all ingredients in a blender and blend well to combine. If necessary add more water to desired consistency.

Peanut Butter Chocolate Chip Coconut Cream Sandwich
4 ripe bananas
2 cups of natural creamy peanut butter
2/3 cup of palm sugar
1 tsp cinnamon
½ tsp ginger
1/8 tsp nutmeg

1/2 cup of chocolate chips


Coconut Cream filling:
2 tsp pure maple syrup
1 tsp vanilla

Smash bananas then add peanut butter and remaining ingredients. Mix together well to form a batter. Drop onto cookie sheet using teaspoon into flat circles. Bake in oven set to 350 till done approximately 10 minutes.

To make coconut cream filling you’ll need one can of coconut milk that’s been refrigerated 8 hours or overnight.

Coconut milk will become solid. Place milk in a colander lined with cheese cloth to drain any excess liquid. Place milk in a bowl and add the maple syrup and vanilla and with a whisk beat. It will easily form a whipped topping.

Place one cook upside down and scoop a tsp of cream on top then place another cookie on top to create the sandwich.