Wednesday, May 31, 2017

When was the Last Time You Gifted Your Time and Volunteered

As many of you are aware, our family has chosen to be Telus Ambassadors.

Volunteering is an Integral Part of Our Family

Telus' mission to provide digital services beyond devices and a connection, with a focus on community, customer care, environment and giving back is a natural fit for our family.

Our relationship with Telus began 5 years ago when our family was invited by a friend to participate in the Telus Days of Giving #GiveWhereWeLive.

It was a day full of gardening, painting and washing to help Canuck Place Children's Hospice get their property and transport ready for the season. What an experience knowing that all over the country, Telus employees, friends and family were volunteering their time to help their local communities.

In 2016 alone, Telus donated $42 million to local communities across Canada and contributed 870,000 volunteers hours.

We have no doubt the goal of one million volunteer hours in 2017 will be reached! #MillionHours

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Over the years our relationship has strengthened, and Team Telus has become great supporters of the WLFM Tribe and our vision to help others lead a healthier, happier life with richer relationships.

Each year our family uses the Telus Days of Giving as a reset. A reminder to give back, to be open to opportunities to help others, to share and inspire.

The Telus Days of Giving #MillionHours has officially kicked off!

The goal to reach 1 million volunteer hours to celebrate #Canada150. We invite you to join us and the 21,000 participants volunteering in more than 1500 activities across the country.

For further information visit http://ift.tt/2rVTy36 or simply respond to our email letting us know how you have decided to gift an hour of your time, and consider sharing how you give back via social using #MillionHours.

Obviously our family is not currently located in Canada at the moment, but that's not stopping us from participating in the #MillionHours initiative. There are a few volunteer opportunities available in Bali and we are awaiting to help with the next beach cleanup and hopefully assist with a local orphanage (supposedly they need people to just hold the newborn babies for the human contact, fingers crossed we are accepted).

Volunteering can be an ongoing relationship or the odd opportunity when you are capable. We encourage you to check your local listings. Whether it be local soup kitchens, community clean ups, food banks, beauty nights, community centres, churches, the hospitals or assisted living homes.

Monetary donations are always appreciated, but taking time to personally contribute sparks something totally different within you.

For further inspirations, last year we organized a simple shoe drive for Ruebens Shoes. Collecting 120 pairs of gently used shoes for children to be able to attend school and get an education. With the generosity of Telus we also raised $1400 donation to assist with Reuben Shoes newest project of building an actual school while handing out Vice Cream on a crazy rainy day in downtown Vancouver.

Where can you give back in your local community?

Every little bit matters. What may be simple to us, matters more than you know to someone else.

If you have volunteer ideas or suggestions, please let us know or post in the Facebook group. We already know some of you volunteer on a regular basis, total awesomeness. Thank you for your continued efforts to give back.

Dai Manuel - The Moose Is LooseThis post is sponsored by TELUS. The opinions and views are wholly my own…

And to be absolutely clear, this is my disclaimer: “Just so you know, I have been compensated to share my ideas on this topic. Sometimes it is in the form of products, or services or even money… But here’s the thing; I won’t  share anything with you that I don’t fully support. It doesn't matter what it is, or how much they are willing to give me if I don’t believe in it, It won’t be on my site. Seriously. You’ll just have to trust me on this.” ~ Coach Moose



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Tuesday, May 30, 2017

Chard Quiche with Almond Crust

Chard Quiche with Almond Crust | A Couple CooksChard Quiche with Almond Crust | A Couple CooksChard Quiche with Almond Crust | A Couple Cooks

When I first started going to the farmer’s market, I’d ask the farmers what recipes to make wtih the lush bunches of mustard greens or giant kohlrabi bulbs. “I don’t know, I just grow the food,” was the most typical response. So when I found out about a farmer who grows food and develops recipes and photographs the food, I was intrigued.

Meet Andrea Bemis, of the website Dishing Up the Dirt. She and her husband Taylor own and farm 6 acres in Oregon called Tumbleweed Farm. It’s a millennial’s fairytale life, farming the land and creating gorgeous spreads fitting of a glossy magazine. However, I’m 150% certain that behind it all is a hell of a lot of honest, hard work. Farming is an intense and difficult lifestyle, and combining that with food blogging is an incredible feat. On top of that, Andrea has authored and photographed a cookbook called Dishing Up the Dirt. It’s full of lovely photographs of seasonal produce on her farm, and inventive ideas for how to use it.

As I paged through, this quiche with almond crust stood out. The crust is naturally gluten-free, made of almond flour, olive oil, a bit of garlic, and some fresh thyme. And the filling is flavored with shallots, white wine, and Gruyere cheese accompanying the sauteed greens (we used chard instead of mustard greens since we had it on hand). We served it as a simple dinner for a few friends, accompanied by a green salad. The verdict: wow. It’s intensely flavorful, one of those dishes where I couldn’t stop mumbling, “this is so good” over and over. Vegetarian and gluten-free, the chard quiche is truly versatile and works for an elegant brunch, lunch, or dinner.

Many congratulations to Andrea on an incredible compilation of inventive seasonal recipes! Order the book here.

Did you make this recipe?

If you make this chard quiche with almond crust, we’d love to hear how it turned out. Leave a comment below or share a picture on Instagram and mention @acouplecooks and @dishingupthedirt.

This recipe is…

Vegetarian and gluten-free

Chard Quiche with Almond Crust
 
by:
Serves: 4 to 6
What You Need
  • Almond crust:
  • 2 cups almond flour
  • 3 cloves garlic, minced
  • 1 tablespoon minced fresh thyme
  • ½ teaspoon fine sea salt
  • Pinch of fresh ground black pepper
  • Pinch of crushed red pepper flakes
  • ⅓ cup olive oil
  • Quiche filling:
  • 1 tablespoon olive oil
  • 3 shallots, minced (about ½ cup)
  • 3 cloves garlic, minced
  • 1 bunch chard or mustard greens, roughly chopped (about 2 cups)
  • ¼ cup dry white wine
  • ½ cup whole milk
  • 4 eggs
  • ½ cup grated Gruyere cheese
  • Generous pinch of freshly grated nutmeg
  • 1 teaspoon fine sea salt
  • Pinch of freshly ground black pepper
What To Do
  1. Place a rack in the center of the oven. Preheat the oven to 400F. Grease a 9-inch tart pan or pie plate with oil.
  2. Make the crust: In a large bowl, whisk together the almond flour, garlic, thyme, salt, black pepper, and red pepper flakes. Stir in the oil and 4 teaspoons water. Mix until well combined. Press the dough into the pie plate, making sure it goes at least 11/4 inches up the sides. Bake until the crust is lightly golden and firm to the touch, about 15 minutes.
  3. Meanwhile, prepare the filling: In a large cast-iron skillet, heat the oil over medium. Add the shallots and garlic and cook, stirring often, until the pieces are translucent and fragrant, about 5 minutes. Add the mustard greens and continue to cook until they begin to wilt a bit. Add the wine and continue to cook until the moisture evaporates. Remove the veggies from the heat and set them aside.
  4. In a large bowl, whisk together the milk, eggs, cheese, nutmeg, salt, and pepper. Add the cooked veggies and stir well. Pour the egg mixture into the prebaked crust and bake until the crust is deep golden brown and the center of the quiche is set, 30 to 35 minutes. If the edges of the crust begin to brown too quickly, place tin foil around the edges of the pan to prevent burning. Allow the quiche to cool for a few minutes before serving.
Notes
Reprinted with permission from Dishing Up the Dirt: Simple Recipes for Cooking Through the Seasons by Andrea Bemis

 

 

 

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Monday, May 29, 2017

Chocolate Marbled Banana Bread

Chocolate Marbled Banana Bread

This jam-packed loaf of chocolate chip marbled banana bread is calling your name. I hope you have some ripe bananas ready because you might just want to make it right away. P.S. I’m totally eating a slice right now while I write this post and OMG… it’s so good.

Banana Bread Batter

You just need to whip up two separate batters using flour, cocoa, sugar, baking powder, baking soda, salt, bananas, butter, eggs, sour cream and vanilla.

Banana Bread Batters

And then just mix a bunch of chocolate chip morsels into each batter.

Swirled Banana Bread Batter

Layer small spoonfuls of both batters in a 9 X 5 inch loaf pan and then gently make a couple of swirls in the batter with a knife. Don’t over mix it though.

Marbled Bread Batter

Before it bakes, sprinkle more morsels on top.

Marbled Banana Bread

Oh my!

Marbled Banana Bread

Chocolate Banana Bread

Let cool some and then serve thick slices while still warm with a big glass of milk. You won’t regret it.

 

Chocolate Marbled Banana Bread

Ingredients:

  • 1-3/4 cups all purpose flour
  • 1/4 cup natural unsweetened cocoa
  • 1/2 cup granulated sugar
  • 1/2 cup light brown sugar
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1-1/2 cups ripe bananas, mashed (about 3-4 bananas)
  • 1/2 cup butter, mostly melted and cooled
  • 2 eggs
  • 1/3 cup sour cream
  • 1 teaspoon vanilla
  • 1-1/2 cups semisweet chocolate morsels

Directions:

  1. Preheat oven to 350 degrees Fahrenheit. Grease and line a 9 X 5 inch loaf pan with parchment paper overhanging sides of pan.
  2. For the regular banana bread: whisk together 1 cup of the flour, 1/2 cup granulated sugar, 1/2 teaspoon baking powder, 1/4 teaspoon of baking soda, and 1/4 teaspoon of salt together in a medium bowl. Set aside.
  3. For the chocolate banana bread: whisk together (in a second medium bowl) the remaining 3/4 cup of the flour, 1/4 cup cocoa, 1/2 cup of brown sugar, 1/2 teaspoon baking powder, 1/4 teaspoon baking soda, and 1/4 teaspoon of salt. Set aside.
  4. In a third bowl, combine mashed bananas, melted butter, sour cream, eggs and vanilla until combined. Divide mixture and add half to each flour mixture, stirring each until combined. Add 1/2 cup of chocolate morsels to each batter and stir until combined.
  5. Place small spoonfuls of both batters into prepared loaf pan layering and alternating between each. Then gently make a couple of swirls in the batter with a knife without over mixing.
  6. Sprinkle remaining 1/2 cup of morsels on top and bake for 50-55 minutes.

Banana Bread

Enjoy!!!



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Sunday, May 28, 2017

Pros and Cons of Carpet Tiles

If you’re tired of the same old broadloom carpet, then it’s time to try carpet tiles…also known as carpet squares. Get to know some pros and cons as you read below:

Image Source: Flickr

Pros of Carpet Tiles

  • Easy replacement.Carpet tiles are particularly installed for areas with high traffic. The singular squares enable you to replace individual stained or damaged tiles as the need arises.
  • The tiles can come in different sizes, colors, textures, and patterns.
  • Aesthetically pleasing.The variety of tiles can cater to homeowners who are concerned with aesthetics, allowing them to still achieve the desired theme, look, and style of their home. The tile flexibility allows for patterns, the mix and match of colors, alternating directions, and an overall design that can be as simple or as complex as you want.
  • Easy installation.The tiles don’t require padding to be installed, and easy installation avoids the need for the tiles to be professionally fitted. This removes the substantial labor costs that require dexterity and skill when installing traditional broadloom carpet. Because of the easy installation, it’s found to be highly favored among those on a budget and those who like to DIY-it.
  • Their size and versatility gives them the ability to fit rooms with complex floor designs, making it easier to install versus the traditional broadloom carpet. Source: Modernize

Cons of Carpet Tiles

Carpet tiles also come with some disadvantages that are good to be aware of. These include:

  • The seams of the carpet tiles are more easily seen when compared to wall-to-wall carpet rolls. Without careful installation, the seams could appear uneven.
  • Like their carpet roll counterpart, they are not ideal for areas subject to moisture where mold and mildew may become an issue. The subfloor needs to be clean and even for the best possible installation result.
  • Carpet tiles can be more expensive than carpet rolls. Source: BuildDirect
  • Padding can be problematic with the squares, which may make them less dense underfoot than traditional carpeting. This can also make them less effective at soundproofing a room. Source: HomeImprovement

With carpet tiles, you’ll never run out of ideas to make any part of your home look trendy.

The post Pros and Cons of Carpet Tiles appeared first on Curlys Carpet Repair.



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Saturday, May 27, 2017

CALMING DATE MILKSHAKE with CARDAMOM + CINNAMON


There is something about cool weather in this mountainous, temperate rainforest region that just DOES it for me. The colour gradients that show themselves during our cooler months always appear impossibly beautiful and wise. Moody, dynamic, charcoal grey clouds break at dark green, stubborn, forested mountains; those mountains give way to ancient, mysterious waters and rugged, mossy rocks the colour of slate and life; and all these colourscapes fold together, in and out of each other, and I am a part of them. We are nature. It is us. There is in fact no place to draw the boundary that we imagine is there. This philosophy is applicable not just to our relationship to and participation in evolution; but also our relationship to one another and our participation in our societies. 

CONTINUE READING...


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Thursday, May 25, 2017

Vegetable Hummus Tortilla Rollups

Vegetable Hummus Tortilla Rollups | A Couple Cooks

Vegetable Hummus Tortilla Rollups | A Couple CooksVegetable Hummus Tortilla Rollups | A Couple Cooks

Vegetable Hummus Tortilla Rollups | A Couple Cooks

Since we just had a little one, you’re probably expecting some kid-friendly recipes on A Couple Cooks, right? Though our baby is just 3 months, we’re starting early: and this one is friendly for both kids and adults! It’s a tasty, veggie-filled snack that’s fully plant-based (vegan), contains no sugar, and is simple to whip up. And honestly, we couldn’t stop eating these ourselves.

This hummus tortilla rollups recipe is in honor of National Eat More Fruits and Vegetables Day, a holiday to encourage greater produce consumption to both combat and prevent disease. It’s also in honor of a fun initiative called Fuel Up with Dole, designed to make it easier for families to plan healthier road trips and summer vacations. The initiative kicks off today, and features character recipes, vacation nutrition tips, a family photo contest with prizes, and other fun activities inspired by Disney Pixar’s Cars 3 arriving in theaters June 16. You can enter the Fuel Up with Dole Sweepstakes today through July 19.

Our niece Julia and nephew Miles are huge Cars fans, and 7-year-old Julia loves to create her own recipes. So, we thought we’d consult with them for ideas on a healthy road trip snack that uses fruits and vegetables. Some of their brainstorms? Apples and grapes with cinnamon on top, strawberry cheesecake sandwiches, and peanut butter tortilla rollups. Using the roll-up idea, Alex and I created a savory rollup, using hummus for the base and sliced veggies on the inside. Since the veggie content is fairly light, we’d also recommend cutting up some carrot sticks and cauliflower florets to eat alongside. However, it’s a novel way for kids to get their veggies that’s clean and wholesome. Oh, and you could serve it with cinnamon-dusted fruit slices too!

Dole Fresh Fruits and Fresh Vegetables has developed a few other produce-heavy car trip recipes inspired by Disney Pixar’s Cars 3. If you’ve got little ones, these smoothie recipes are also a natural accompaniment to the hummus tortilla rollups:

Vegetable Hummus Tortilla Rollups | A Couple Cooks

As we grow into parenthood, I’m anticipating we’ll continue to find interesting, simple twists on ways to serve produce. For example, my favorite way to eat a banana as a kid was “rainbow”: which meant my mom simply sliced a banana and arranged the slices in a half-circle shape. With the difference it can make in your children’s overall health, using a little bit of creativity to make eating produce fun can be life-changing.

Also, here’s our niece, who on her own drew this picture after I asked for help with recipes. Can she get any cuter?

Vegetable Hummus Tortilla Rollups | A Couple Cooks

Did you make this recipe?

If you make these vegetable hummus tortilla rollups, we’d love to hear how they turned out. Leave a comment below or share a picture on Instagram and mention @acouplecooks.

This recipe is…

Vegetarian, vegan, plant-based, dairy-free, and sugar-free. For gluten-free, use gluten-free tortillas.

Vegetable Hummus Tortilla Rollups
 
*Note: The overall flavor is highly dependent on the brand of hummus; make sure to use a high quality brand that you love.
by:
Serves: 8
What You Need
  • 4 large Dole® carrots
  • 1 large head Dole® broccoli
  • 1 small head Dole® cauliflower
  • 3 green onions
  • 8 8-inch whole wheat or multigrain tortillas
  • 8 ounces (1 cup) high quality hummus*, purchased or homemade
What To Do
  1. Peel and shred the carrots, using a julienne peeler or box grater. Slice the tops off of the broccoli and the cauliflower into very small pieces (as shown in the photograph). Thinly slice the green onions.
  2. Spread about 2 tablespoons of hummus onto a tortilla in a thin layer. Sprinkle another thin layer vegetables on top, taking care not to overfill and leaving the very top of the tortilla without vegetables (as shown in the photograph). Starting from the bottom of the circle, tightly roll the tortilla; as you roll to the top, the vegetables will naturally move up and distribute evenly through the rollup. Use a serrated knife to cut the roll into 6 or 8 pieces. If desired, spear with toothpicks. Refrigerate until serving.

 

A Couple Cooks - Recipes for Healthy & Whole Living



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Wednesday, May 24, 2017

Coconut Curry Shakshuka

Coconut Curry Shakshuka | A Couple CooksCoconut Curry Shakshuka | A Couple Cooks

The Midwest has an inferiority complex.” That’s Shelly Westerhausen in her new cookbook, Vegetarian Heartland, talking about how people in the Midwest are quick to downplay this region. It’s just corn fields and cows, right?

Shelly is all about Midwest pride and adventuring, something Alex and I adore about her. She’s based in Bloomington, Indiana, just an hour south of us here in Indianapolis. When we first met up a few years ago, we had an instant connection, what with our Midwest roots and love for eating vegetables.

This connection made for some fabulous shared meals over the years, experimenting with local produce. One of our first collaborations with Shelly was this vegetarian brunch menu a few years ago. Alex and I made a two-potato hash with soft boiled eggs and Shelly made blood orange and quinoa muffins with crystallized ginger-thyme butter. Not a bad Midwestern meal, right? (Here’s our brunch menu.)

Coconut Curry Shakshuka | A Couple Cooks

That summer we had a picnic down in Bloomington, Indiana. Alex and I made cucumber dill toasts and lavender lemon spritzers, and Shelly made mozzarella toasts with roasted tomatoes and grapes. (Our picnic menu is here.)

Coconut Curry Shakshuka | A Couple Cooks

As you can see, adventuring with Shelly is inspired and colorful—and we knew her cookbook would be the same. We just received Vegetarian Heartland, and it’s everything we hoped: warm, vibrant, creative, and mouthwateringly delicious.

Shelly cooks in a similar manner to us: instead of using meat substitutes like tofu and tempeh, we prefer to use colorful vegetables, filling beans, legumes, whole grains, herbs, and spices to create vegetarian dishes. Shelly’s book is full of 100 meatless recipes in that vein. And, they’re organized by the adventures that make a weekend special: picnics, brunch, camping, and more. Not only does she show that Midwestern food can be vegetable-forward without the typical meat-and-potatoes, she also highlights the exciting Midwest landscapes: lakes, waterfalls, caves, and forests.

This coconut curry shakshuka from the book does not disappoint. It’s eggs cooked in a curry sauce, dotted with fresh basil and squeezed with lime. We served it with whole wheat naan for a delicious vegetarian brunch; it also doubles as a light meatless dinner. The recipe is below — let us (and Shelly) know if you try it!

Listen + Giveaway: Shelly’s on the podcast! Listen to us chat about everything from vegan diner food to growing up in the Midwest. We’re also giving away a copy of Shelly’s book over on the podcast! Take a listen for more (hint, look near the end).

Order the book! Vegetarian Heartland is available here.

We’re part of a virtual book tour to share the love of Vegetarian Heartland — catch more recipes at the following blogs this week:

Did you make this recipe?

If you make this coconut curry shakshuka, we’d love to hear how it turned out. Leave a comment below or share a picture on Instagram and mention @acouplecooks.

This recipe is…

Vegetarian and gluten-free.

Coconut Curry Shakshuka
 
by:
Serves: 4
What You Need
  • 1 tablespoon olive oil
  • 1 medium green bell pepper, seeded, deribbed, and diced
  • 1 medium yellow onion, diced
  • 2 garlic cloves, minced
  • 2 teaspoons curry powder
  • 1 teaspoon sweet paprika
  • ½ teaspoon ground ginger
  • 1 teaspoon honey
  • ½ teaspoon red pepper flakes
  • 28-ounce can diced tomatoes
  • 13.5-ounce can full-fat coconut milk
  • 6 eggs
  • Kosher salt and fresh ground black pepper
  • Fresh basil leaves for garnish
  • Lime wedges, for serving
  • 6 pieces pita or naan, for serving
What To Do
  1. In a very large (12-inch) skillet over medium heat, warm the olive oil. Add the bell pepper and onion and saute until softened, 5 to 7 minutes. Add the garlic and saute for 30 seconds. Add the curry powder, paprika, and ginger and saute for 30 seconds more. Add the honey, red pepper flakes, tomatoes, and coconut milk; stir to combine; and simmer until the sauce thickens, 20 to 25 minutes.
  2. Crack the eggs and slide them into the sauce, distributing them around the pan. Gently push some of the tomato sauce over the eggs to keep them from drying out. Cover the pan and cook until the eggs are completely set, 5 to 7 minutes.
  3. Season with salt and pepper and sprinkle with chopped fresh basil leaves. Serve immediately with lime wedges and pita or naan.

 

 

A Couple Cooks - Recipes for Healthy & Whole Living



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Monday, May 22, 2017

Tex Mex Migas

Tex Mex Migas | A Couple Cooks

Tex Mex Migas | A Couple Cooks

Tex Mex Migas | A Couple Cooks  Tex Mex Migas | A Couple Cooks   Tex Mex Migas | A Couple Cooks

This post was created in partnership with GreenPan. All opinions are our own.

In our search for flavorful and simple meals, we’ve stumbled upon a killer brunch recipe that I know we’ll be making for years–and probably for weeknight dinners too. It’s quick and it uses items we almost always have on hand: eggs, tortillas, salsa, and feta cheese (or queso fresco). It’s also a one-skillet meal, so the kitchen doesn’t end up a complete mess. Really, it couldn’t have more going for it — unless you’re not a Mexican food junkie like we are! We created this festive, healthy recipe to help GreenPan celebrate its 10 year anniversary of providing healthy, eco-friendly nonstick cookware.

Migas are traditionally a Spanish dish to use up old bread: make it into crumbs and fry it in olive oil, with a bit of chorizo sausage. I knew this dish from studying abroad in Madrid, but wasn’t clued into its Tex Mex counterpart until recently. The Tex Mex version uses old tortillas or tortilla chips instead of bread; they’re mixed with eggs and veggies into a delightful scramble. We almost always have old corn tortillas on hand, so for us this is a perfect clean-out-the-refrigerator weeknight meal! To keep our Tex Mex migas simple, we simply chop the tortillas into pieces and add the scramble, and then add salsa to the eggs for maximum flavor and no chopping

This recipe is made in one skillet, and here we’ve used our new healthy nonstick cookware: a  GreenPan skillet. Traditional non-stick cookware can potentially release toxic fumes when heated, but ceramic is a new non-stick alternative that is made of natural materials and non-toxic. The manufacturing process is a bit better for the Earth as well (see this post for more). GreenPan is a company that pioneered this technology 10 years ago.

To celebrate, we created this recipe, and last week we gave away a Rio turquoise 12-piece cookware set! Congratulations to our winner, Autumn (@thehappiestummy)! The demand was so great that if you missed the giveaway, GreenPan has decided to provide another offer: a promo code for 20% off the Rio set! Just click here to order and enter ACOUPLECOOKS20. The code works for 20% off the item price and cannot be combined with any other offers. Free shipping is provided for orders over $50, and the offer is good until May 29, 2017.

To get the Tex Mex migas recipe, head over to GreenPan’s site. We hope you enjoy it as much as we do!

Head to the GreenPan website >> Tex Mex Migas recipe

Did you make this recipe?

If you make this Tex Mex migas recipe, we’d love to hear how it turned out. Leave a comment below or share a picture on Instagram and mention @acouplecooks.

This recipe is…

Vegetarian and gluten-free

 

 

 

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Sunday, May 21, 2017

Why Teachers Should Help Students Learn Effective Study Strategies

For teachers, the carefully controlled conditions of education research can seem ridiculous when the reality of the classroom involves regular interruptions, absences and general chaos. Professor John Dunlosky is trying to bridge these two worlds, intentionally studying the effectiveness of strategies that lab studies indicate are promising, but that don’t require special technology or extra resources. He is trying to figure out what few strategies could actually make a big difference for learners, and which ones are a waste of time.

“The most difficult aspect of this entire project was deciding which strategies we should evaluate,” Dunlosky said during a presentation at Learning and the Brain in San Francisco. There are hundreds of teaching strategies, most of which can be effective in certain situations. But Dunlosky was looking for strategies that are broadly applicable and don’t just aid memorization; he wanted to find the approaches that deepen understanding and help students transfer learning to new situations.

RETRIEVAL PRACTICE

Some of the best learning strategies aren’t often used by teachers or students largely because of time pressures in the classroom. Frequent low-stakes quizzes that force students to recall information from their memories, combined with spaced out practice show some of the clearest results.

“Most people don’t realize that taking the test can have a direct impact on subsequent retention,” Dunlosky said. In his college courses he regularly quizzes students using word stems so that they repeatedly have to recall the information in their notes from memory. Many quiz formats can work for retrieval practice including multiple choice, fill-in the blank, or essay questions. The important thing is that they be low-stakes, so they don’t produce anxiety in students or affect their grade.

“When your students take more low stakes tests they get more familiar with what they’re struggling with, and so do you, so you can focus more of your teaching and homework on that more challenging content,” Dunlosky said. In many ways he’s describing formative assessment, a practice teachers have always used, but quizzing isn’t just for teachers to take the pulse of the class, it’s good for students’ brains too.

A study conducted by Andrew Butler in 2010 compared how well students performed on a variety of tests when they either restudied material or took practices tests and restudied. He found that not only did students who studied and took a practice test remember more of the specific information than those who merely restudied, they also performed almost two times better on questions that required them to make inferences.

“Students get a really powerful boost in their learning and ability to utilize that knowledge in other contexts,” Dunlosky said. Butler’s study is often cited as an example that retrieval practice can lead to transfer both within a domain and to new ones. “Testing the content, just retrieving the content from memory, allows them to use that content flexibly later,” Dunlosky said.

Blake Harvard teaches AP Psychology to students at James Clemens High School near Huntsville, Alabama. His students are mostly high achieving and college-bound, but still they often don’t know much about effective study strategies. He regularly gives them low-stakes quizzes on material he covered a few days before to both force them to recall the information and to show them the gaps in their learning.

“I find often that with high schoolers it makes sense when they hear it so they believe they’ve got it, but if you ask them a couple of days later they don’t know what they thought they did,” Harvard said. He’s always clear with students that the quizzes are a learning tool, something they can use in all their classes, not another score in the gradebook.

“If they know it’s not in the gradebook the stress isn’t there,” Harvard said. And, paradoxically, when the quiz doesn’t affect their grade, students are more willing to both take it and put some effort in. Harvard then tries to put the onus back on students to fill in the gaps, pointing them to banks of practice AP questions, for example. If everyone missed a concept, he’ll revisit it.

He’s pretty sure these practices are helping students because he has focused more on retrieval strategies this semester and on average his student test scores are up six percent. “There are a ton of variables there, but the one thing I know I’ve changed is my focus on these strategies,” he said. He also hears from students that they find frequent quizzing effective enough that they are using the strategy in other classes.

DISTRIBUTED PRACTICE

If retrieval practice is the “what” then distributed practice is the “when” of smart studying. Spreading practice out over time is effective in many contexts. Often courses move linearly and teachers explain a concept, assign homework that requires students to practice that concept, and then move on. That is called mass practice and is less effective than spreading practice out in smaller amounts over time.

“Distributed practice really has a major impact on long term retention,” Dunlosky said. “This is something we want students to do for the most important concepts.” Students often intuitively know they should spread their studying out over time, but when the rubber hits the road they end up cramming. Teachers can help them ingrain better habits through the way they assign work and by talking about the benefits.

In a study of seventh grade math, Doug Rohrer and colleagues focus on some of the trickiest concepts like slope, graphing equations, linear equations, and word problems with proportions. During the nine week study, one group of students received grouped practice of problems, while another spread different kinds of problems out over the nine weeks. Two weeks after the end of the trial period all students took a surprise test. Those who had spread their practice out got 72 percent of the problems correct on the test, while those who had done grouped practice only got 38 percent of the problems correct. Distributed practice is most effective when students repeat problems types across class days and in homework across weeks.

Fourth grade teacher Tony Zobeck tries to use both low-stakes quizzing and distributed practice regularly in his Kendell View Elementary classroom in Morrison, Colorado. He uses a tool called ClassFlow in math to embed questions into activities that both force students to recall old information and helps them see where they need more work. If they “red out” on an exit ticket Zobeck will review strategies they can use to relearn information that they’re missing.

He finds interleaving or distributing practice harder to achieve on the timetable he’s supposed to follow. His curriculum moves forward in a linear way, but he does his best to cue prior knowledge in his students and remind them of how new concepts connect to old ones.

“Unless you’re not going to cover everything in the year, the best you can do is provide those prior links and keep pushing forward,” Zobeck said. He’s a member of the International Mind, Brain and Education Society, so he knows the constant march through content isn’t always best for students. He said he’s always trying to walk the line between what the structures of public education require of him and what he knows is best for how his students learn.

He’s also constantly surprised that most of his fourth graders can’t remember anything they’ve learned before. Many can’t identify an adjective or a verb until it’s reviewed; they even forget content they learned a month earlier. “It really is quite shocking,” Zobeck said.

That’s why he focuses on what he calls “thinking patterns,” basically learning strategies, that he tries to mix into everything he does. His students get a lot of retrieval practice on things like how to tackle a text and how to stay organized. He hopes if those things are hardwired then at least his students will have the tools to relearn content more quickly if they forget it.

SUCCESSIVE RELEARNING

To supercharge both retrieval and distributed practice, Dunlosky and others have been building on the work of Harry Bahrick, an early pioneer of research into how to use the two strategies together. When students practice until they can get every answer correct and then repeat that process every few days, they encode the information much better.

In all of the retrieval and relearning strategies it’s “important that the responses are eventually correct,” Dunlosky said. “Students get a lot more bang for their buck when they come up with the right answer.”

Dunlosky also points out that successive practice is the norm for many activities students are passionate about like sports or music. “Most of your students use successive relearning for almost everything they enjoy doing outside of classroom studies,” he said. For example, a student learning to play an instrument will regularly practice a piece until it sounds good and then practice again a few days later. After the first practice session some notes or phrasing are forgotten, but when they are relearned during the next practice session they are encoded even more strongly.

Katherine Rawson, John Dunlosky and Sharon M. Sciartelli conducted a study in 2013 to see how well successive relearning works in the context of a real college classroom.  For some units students learned psychology terms pertinent to what they were studying in class and had to write the definitions. They then got feedback on their answers and kept practicing until they got them all correct. They continued to do this over three successive relearning sessions. For other class units they were left to study as they usually would.

At the end of the semester, students took a multiple-choice final exam that required students to use their knowledge of the definitions in new situations. Students scored a letter grade and a half higher on items they had successively relearned, as opposed to ones that they had studied using their own tactics.

Even more telling, the researchers gave students another test three days later and a third test 24 days later. These follow-up exams were “recall” exams, where a concept term was listed and students had to write its meaning. Rawson and colleagues found “devastating memory loss” in the control group, from 72 percent correct to 24 percent correct after three days. Those same students got only 17 percent correct 24 days later. Students in the successive relearning condition had very little loss.

The researchers were also interested in whether they would see similarly positive improvements when the study schedule wasn’t tightly controlled, so they conducted a follow-up extension study. They gave students in the trial condition a flash drive with a suggested study schedule. Students also received reminder emails to use the program. In both supervised and unsupervised conditions students showed durable learning.

STUDENTS NEED COACHING

While these practices work well for what might be termed “superficial learning” for a test, they also seem to help students make inferences and connections within and across domains. They are some of the most studied and well-researched learning strategies and yet most students don’t use them.

When students report on the study strategies they use most often many say they reread the textbook or their notes, underline, and highlight. None of those approaches are as effective or efficient as others they could be using. Summarizing, another popular strategy, is mostly good for memorization, but doesn’t create transfer. But often students have never been taught effective study strategies and experience deep frustration when they put hours of work into studying and see no results in their performance.

That’s where teachers can have an outsized impact by structuring class time and homework to include strategies like retrieval, spaced practice and successive relearning. Not only will students do better in that class itself, they may learn strategies that will serve them well throughout their academic career. Teachers like Blake Harvard take this practice a step further, making sure students understand why the strategies fit how the brain learns and emphasizing that students can use the same strategies beyond his class.

“They may be good at memorizing right now, but when the professor gets in there for an hour and a half and the test isn’t for a month, well you can’t memorize for that long,” Harvard said.



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Friday, May 19, 2017

Why Effective Practice Is Just As Important As the Hours of Practice

Practice is an important part of becoming skilled at anything, which may be why there are so many axiom’s like “practice makes perfect” floating around common parlance. But what’s happening in the brain when we practice?

Researchers believe that practice helps build up the protective layer of myelin, the fatty substance that protects axons in the brain. Axons move electrical signals from the brain to our muscles and when they are better protected by thick myelin they move more efficiently, creating an “information superhighway” between the brain and muscles.

To get the most out of practicing it must be consistent, intensely focused, and target the edge of one’s ability. That’s why educators target the zone of proximal development in every learner. There are several things individuals can do to make practicing more effective:

1. Focus when engaged in practice
2. Minimize distractions
3. Start slow and increase speed later
4. Practice repeatedly with frequent breaks
5. Visualize the skill to help reinforce practice

Check out this TED-Ed video for more info on the fascinating processes that neuroscientists are beginning to unlock.



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Thursday, May 18, 2017

How Parents Can Help Kids Develop A Sense Of Purpose

Jack Bacon was 16 and a junior in high school when his mother died. Though he felt “broken” over her death, he continued to strive in school and sports and pretended to be strong for his sister. Bacon had always been a motivated, goal-oriented student and athlete. But sometime after his mother’s death, following a period of reflection, Bacon felt newly infused with a sense of purpose.

“The passing of my mother gave me a more important purpose besides advancing myself,” he said. Bacon saw with fresh eyes the sacrifices his father had made for the family, as well as his stepfather’s extraordinary kindness. He also felt the drive to live a full and rich life, as his mother expected of him. “I want to be a better athlete, better student, and better person, because that’s what my mom wanted me to be,” Bacon said.

These epiphanies now fuel his desire to be the best version of himself, so he can repay his father, excel in the classroom, distinguish himself in his sport — and be a person of integrity. Whereas he once saw his studies as a means to an end, today Bacon looks at education as important for all aspects of his life. “I realized that things I do can’t just be for me — it’s bigger than me,” Bacon said.

Purpose comes from believing that the world needs improving and that you can help, according to William Damon of the Stanford Center on Adolescence, and author of The Path to Purpose. Traumatic events like the one Bacon experienced can trigger a sense of purpose, Damon said, but tragedy isn’t a prerequisite to developing a purposeful outlook.

Purpose is critical, because it is linked to dedication, energy and resilience — “psychological goods,” Damon said, that most aspire to. “Purpose is the number one, long-term motivator in life,” according to Damon. Unlike passion or ambition, which focus on the self, purpose touches on the needs of the wider world.

Finding purpose in life is more challenging today than for previous generations of young people, Damon said. What used to be natural avenues through which to devote one’s life — faith, marriage, long-term careers and stable communities — have withered, leaving more adolescents unclear about what path to travel or how to get there. Just some 20 percent of high school kids can be categorized as purposeful, according to Damon’s research; the rest vary between being motivated but lacking a plan, being active but lacking direction, and being neither active nor forward-thinking.

One way to help young people is by providing them with help to identify a calling. Parents can provide guidance for their children in multiple ways.

Act, but tread lightly. “You can’t write the script of life for your child,” Damon said. As difficult as that may be, especially for competitive and accomplished parents, stepping back and following a child’s lead is a precondition for effective assistance. Parental heavy-handedness may work in the short term, but is likely to backfire. Parents would be wise to think of themselves as playing the supporting rather than lead role, Damon writes.

Discuss what your work means to you. Rarely do kids hear from their parents about what drives them at work. Whether it’s helping others, expressing themselves or providing for the family, work often serves a larger purpose for adults besides remuneration. Conveying this message to children is especially important when so much professional work is abstract and remote. “The obfuscation of work’s deeper meaning,” Damon writes, “is a breeding ground for apathy and cynicism.’

Ask thoughtful questions and listen. Adolescents are more often lectured to than queried about their futures. If parents ask probing questions in a gentle way, they might inspire a teenager to think more about where she’s headed. What’s most important to you in your life? What does it mean to be a good person? What kinds of things do you really care about? How do you want to be remembered?

Open up regular dialogue. An annual Q & A about purpose is not enough to stimulate a purposeful mindset among kids. By making a habit of asking their children’s opinion on everyday events, parents cultivate their own listening skills and invite their children to offer hints about their values. For example, a parent can ask what a child thinks about a TV show, a commercial or a news story. Through careful listening, and repeatedly asking Why? parents can glean what’s truly important to the child. “When we evoke from children their own nascent ideas about what they find meaningful, we become better able to hear their first murmurings of purpose,” Damon writes.

Get on board with their interests. Parents shouldn’t fight their child’s healthy interests. Instead, offer opportunities for further exploration and provide resources when possible. Introducing children to other adults who share that interest is also useful; one might become a mentor. At the same time, it’s vital to allow children to direct their own course, even if they move on to other pursuits.

Be positive and share your wisdom. Having an optimistic mindset, and working to instill that in kids, can help them gain a sense of agency over their lives. Without glossing over life’s hardships and failings, parents should avoid interpreting every misfortune as an inevitable catastrophe. Children gain confidence when they look at life’s difficulties as challenges that can be addressed, and parents can also help by discussing their own practical wisdom, especially about work and relationships.

Use diagnostic tools to help them find their strengths. Some kids might benefit from testing that helps them discover what they do best. The Clifton StrengthsFinder test, for example, which was put together by the Gallup Poll group, helps takers identify their top five strengths out of a possible 35. Other useful diagnostics include the Strong Interest Inventory and the Myers-Briggs Type Indicator.

Let them do the work. As tempting as it may be to dive in and “help” when a child shows an inkling of purpose, parents need to keep themselves at a healthy distance. In her book How to Raise an Adult, Julie Lythcott-Haims warns against parents taking over and directing their children’s budding entrepreneurial or charitable impulses. “Remember, if you construct the enterprise, order the items being sold, or devise the storage method for the items being collected … and all your child does is make a sign or poster, stand there with a smile, and take people’s money or donated items, you haven’t helped your child develop any of these traits at all.” Better to observe carefully what the child is most drawn to, and follow up with thoughtful questions.

Encourage them to believe that what they do matters. Kids need to know that everything they do has an impact on others, for better or worse. “Parents should teach their children the basic principle Whatever you do in this world matters,” Damon writes. By conveying confidence in their child, and assigning regular chores that affect the family, parents teach that their child’s contributions have an effect. Encouraging volunteer work, delegating responsibility for pet and plant care, and seizing everyday moments to talk about impact are simple ways parents can convey that message to children.

When discussing the roots of his own purposefulness, Jack Bacon, now 19 and a freshman at Boston College, said that his parents’ way of rearing him taught him that his life mattered. “I’ve always understood implicitly that I would do something, and not just go through life,” he said. He’s highly focused, and intends to bring up his grades, improve his goal-keeping skills and be a better person. “Each day is very significant to me,” Bacon said, “because I want to make progress every day.”



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To Engage Students and Teachers, Treat Core Subjects Like Extracurriculars

Education researchers Jal Mehta and Sarah Fine have been observing different school systems over the past six years in an attempt to document the variables that contribute to deeper learning. But as they spent more time in schools, it was hard to ignore the ways in which the activity around the edges of institutions — elective courses, extracurricular activities — was where students and teachers “were most fired up,” said Fine, a postdoctoral student at Harvard Graduate School of Education. 

“It wasn’t that we didn’t find powerful disciplinary classes. It’s just that they’re much fewer and far between,” she said.

Fine and Mehta decided to widen their lens to understand why those peripheral spaces were so much more powerful than the center.

Does that mean English class has to be transformed into theater for deeper learning to occur? Or that math should involve fantasy baseball leagues where students crunch the player stats to make the best team? Not necessarily, but that’s one way to think about tapping into student engagement.

In the project-based learning world, the most powerful core classes Mehta and Fine have seen take on the elements of extracurricular activities. For example, at High Tech High School in San Diego, one biology class is organized around the goal of students creating and eventually publishing field guides.

“Like a theater production, there’s sense of purposefulness,” said Fine. “You’re working toward producing something that has an audience beyond your teachers and your peers.”

SHARED SKILLS, DIFFERENT STRENGTHS

The challenge for teachers who want to tap into extracurricular engagement is to ensure students are learning the required curriculum while also making room for differentiation. Schools take different approaches to doing that.

One thing that is consistent, according to Fine, is that teachers are very deliberate beforehand. They have to know exactly what all students need to demonstrate mastery of and where they can allow students to move in their own direction.

In some cases, that means starting the class with core curriculum that all students study but branching off from there. One example Fine has seen is in a project-based humanities classroom. Students started the class by reading about the anti-communist fervor of the 1950s and McCarthyism. Then for the latter half of the semester, students were tasked with using the same rhetoric from that time to create documentary films on a controversial subject of their choice. Essentially, the project allows students to understand propaganda by making their own propaganda film.

At Clark Montessori School in Cincinnati, the last two weeks of each semester are devoted to project-based electives of the students’ choosing. In courses like “Rockets and Roller Coasters” students design their own scale models of both, and visit military bases to see rockets in action and amusement parks for roller coasters.

“We let the passion of the kids and the adults drive the course and we make the academic ties as they come along,” said Clark Principal Dean Blase.

For junior high classes at Clark, field study is embedded into core subject areas as well. In social studies, for example, students learn local history and then study ethnography by interviewing residents in different neighborhoods and mapping those neighborhoods.

As Fine mentioned, all of this involves deliberate course design. When students go on field studies, they’re not being handed off to some museum docent or zoo volunteer; the teachers map out what students are expected to learn and discover. The planning pays off.

“It is extraordinarily rare to have a discipline issue during a field study period,” said Blase. “I don’t think I’ve ever seen a kid’s head [asleep] on their desk.”

THE RIGHT PACE

While project-based learning can seem like the obvious way to engage students with core subjects, another important component is the pace of learning. For students to feel passionate about a project, they first have to feel competent enough in their skill sets to tackle it, something that can fall by the wayside in a traditional school calendar.

“Not everybody is going to learn at the same rate and the same way,” said Robbie Torney, a teacher at Lodestar Academy, a primary charter school in Oakland.

The day at Lodestar is broken into two parts: time for expeditionary and project-based learning, and a section of the day for literacy and math lab, where students learn core subjects at a personalized pace.

Most traditional schools teach students in a calendar-based curriculum model, meaning that at certain times of the year all students move onto the next step in curriculum. With that model, you get achievement outcomes that look like bell curves, noted Torney. But by letting students work at their own pace, they see huge gains in student achievement for all.

Torney says that teachers who guide projects in core subjects also have to be careful to make sure those projects have an impact in their students’ lives. Teachers shouldn’t just copy project-based curriculum from other schools without first making sure it fits with their community.

For instance, at Lodestar, kindergartners are learning about trash, which is a big issue in East Oakland. As the Black Lives Matter movement ramped up in East Oakland, ninth- and 10th-graders at Lodestar’s sister school, Lighthouse Academy, did an expedition looking at power and social change (both schools are part of the EL Education network of schools).

“Instead of just writing a paper about power and social change,” they studied something local while integrating text they were reading, said Torney. The students had to present final products that covered the significance of these movements to the community.

A similar project took on a different angle at Polaris Charter Academy in Chicago, said Torney. There students studied the issue of violence in their neighborhood. Middle school students published a series of books, called the Peacekeeper Project, which documented the work of peacekeepers in their community.

Whether you call them expeditions, field studies or project-based learning, “the idea is that there’s a product that is high quality that allows you to demonstrate mastery,” said Torney.

They are learning core curriculum in a way that gets them highly engaged, but there’s even more payoff than engagement, said Torney. The bigger outcome happens when students are in college or starting their careers.

“Those collaborative environments won’t be the first time that they’ve had to tackle a project in an interdisciplinary way,” he said.



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4 Games to Spark Empathy-building in the Classroom

Can technology help kids develop empathy? Due to the rise of virtual reality experiences, there’s been some buzz lately about the impact technology might have on how we understand and share the feelings of others.

Since video games have an inherent ability to transport us to places and meet people we normally wouldn’t, teachers can use them to create authentic experiences in their classes — where students reflect on their own lives, share personal stories with peers, and hopefully begin to share in the perspectives of others. Games can’t be the sole tool to help build empathy, but emotional and powerful moments in games can drive meaningful discussions in the classroom.

Though it may be a leap for educators to incorporate mainstream video games into instruction, these types of games can sometimes offer more convincing experiences than those created specifically for the classroom — especially when it comes to building social and emotional skills.

Check out these picks to help jump-start conversations around empathy in the classroom.

Gone Home
This narrative-driven exploration game’s story will elicit very different reactions from players — it’s about life, love, identity, and family. Used in ELA classes to teach students about character development and theme, it can also be used as an empathy builder. As kids learn about the characters, they will inevitably find struggles that mirror their daily lives, and this is a great place to start having a discussion. Kids can take screenshots of situations they relate most to and create storytelling groups for sharing in class.

Brothers: A Tale of 2 Sons
The control scheme — using one device to control two characters independently — is a perfect metaphor for this game’s theme of working together. By the end, kids will also have experienced a tale of family bonds and perseverance after grief and tragedy. Students can work in pairs to solve a problem after playing the game, and document how having a partner changes the way they think, talk, and act — especially when things don’t go right.

That Dragon, Cancer
The creators of That Dragon, Cancer used their game as an outlet for making meaning of tragedy, and that is conveyed to the player as they relive memories of dealing with grief. Kids will experience strong emotions as they play, and will recognize how we all need healthy outlets for tough times. Students can work in groups to brainstorm ways they can respond to difficult emotions they might experience in their lives — maybe by creating a video or designing an app or game.

Journey
There’s more to Journey than the beautiful vistas. Along your trek, you’ll inevitably run into another player (controlled by another human or the computer). With only the ability to communicate through simple tones and sounds, it’s up to you how much you work together to reach your destination. These interactions — and how each student might respond to them differently — are the perfect setting to talk about empathy and how limitations in communication may have an effect on how much we understand and relate to each other.

This article’s content is an extension of the We All Teach SEL blog series from Common Sense Education. Check it out for a complete look at social and emotional learning in the classroom.



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7 Essential Yoga Poses To Make Life More Awesome Now

These simple beginner poses, care of Siddhi Yoga, may be easy to do but that doesn’t take away from the health benefits they offer.

These poses are simple so injury is much less likely but you should still be conscious while getting into them. Part of a good yoga practice is being mindful of your body regardless of what level you’re practicing.

7 Essential Yoga Poses To Make Life More Awesome Now

Pose 1: Paschimottanasana (Sitting Forward Bend)

One of the best traditional forward bending poses. The benefits of a sitting forward bend include the strengthening of spinal muscles. You also nourish the nervous system and increase flexibility in the lumbar spine. This pose relieves pressure on the spine which eases sciatica pain.

You massage and stimulate abdominal organs. Constipation can be relieved and it counteracts obesity. You help your pancreas function more optimally when you do this pose regularly. You’ll feel the stretch in your hamstrings and hip joints.

By practicing this asana, you become more aware of what is around you as well as your inner self. We are reminded to keep our ego from taking over by calming the mind and nervous system. This is a great pose for quiet the mind for meditation.

Paschimottanasan full pose

Steps for the Paschimottanasana Pose

  1. First sit on the floor with your legs straight out in front of you.
  2. As you press actively through your heels, pull your sitting bones away from the heels.
  3. Turn the top of the thighs in slightly.
  4. As you inhale, keep the front torso long and lean forward from your hip joints.
  5. If you can take the sides of the feet with your hands, do that. Otherwise, loop a strap around the foot soles and hold onto the strap firmly. Your chest should be forward with belly resting on the thighs.
  6. Keep the torso lengthened with the head raised.

Pose 2: Gomukhasana (Cow Face Pose)

Cow face pose will remove any pain and stiffness in the hip joints and lower body. The position your arms are in will give the shoulders, armpits, triceps and chest a great stretch. This relieves stiffness in the shoulders and the neck. It also strengthens your back muscles and tones the arms. The sciatica is relieved because you relax the piriformis muscles.

A great pose if you spend a lot of time at a desk.

Goumukhasana

Steps for the Gomukhasana Pose

  1. From all fours, cross your right knee over your left knee and stack one on top of the other.
  2. Sit down between your legs as your root your sitting bones on the mat.
  3. Inhale and extend your arms out at your side and create a “T” shape.
  4. Exhale and swing the right arms underneath the left while pressing forearms together.
  5. Make sure to keep arms perpendicular to the floor.
  6. Press palms or grab the opposite wrist. Lift your elbows slightly while melting shoulders down the back.
  7. If this is too deep of a stretch right away, keep arms crossed but release palms on the shoulders and give yourself a hug.

Pose 3: Jathara Parivartanasana (Reclining Twist Pose)

Reclining twist pose tones your spinal column while getting rid of any stiffness in the spine and shoulders. It stimulates the large intestines to promote toxic elimination in the body. It’s a great pose to counter a long-standing asana practice or back extensions.

This poses calms both your body and mind. It releases tensions and emotions you tend to hold in your back body. Think of how you close your chest and round your back when you’re worried about something. This pose counters that closing of the heart and mind.

Jathara Parivartanasana I

Steps for the Jathara Parivartanasana Pose

  1. Lie comfortably on your back and bend knees in to your chest while extending arms to form a “T” with palms facing to the ceiling.
  2. Inhale and lengthen tailbone to the ground.
  3. Exhale and drop your bent knees to the right while sending your gaze to the left.
  4. Keep knees and feet close together and press your shoulder blades down toward the mat.
  5. Stay in this pose for quite a few breaths. When you’re ready, on an exhale, drop your knees to the left and send your gaze to the right.

Pose 4: Pawanmuktasana (Wind-relieving Pose)

Wind-relieving pose does just that. It removes excess air from your digestive system which is going to improve the effectiveness of your digestion, relieving bloating, and gas. This pose massages the intestines and organs in the abdominals.

Circulation increases in the hips which helps relieve tension in the lower back and hip flexors. You also strengthen your back and abdominal muscles as well as tone the arms and legs. Your body will feel more relaxed when the pose releases pressure that ‘s built up in the digestive system and spine. This pose is great to do in the morning as it can wake up the body, increasing movement which will carry you throughout the day.

Wind-relieving pose can be mastered with just a few small steps and will quickly relieve back pain.

Pose 5: Vakrasana (Simple Spinal Twist)

This simple spinal twist is great for beginners with plenty of benefits for the digestive system. It massages those abdominal organs and helps to promote good digestion while regulating secretion of digestive juices. This reduces constipation and prevent stomach diseases. Twisting in this way also helps reduce belly fat. You increase the flexibility in your spine and relieve any stiffness in the vertebrae. You also get a hip joint and let stretch.

This pose is empowering and will help increase your energy. It also improves how you see yourself, improving self-esteem.

Steps for the Vakrasana

  1. Sit on the floor with legs straight in front of you
  2. Relax your midsection and keep spine straight while placing the left hand to the right and left palm next to the right palm.
  3. Place left foot outside the right knee and twist your head and upper body to the right without overdoing the twist.
  4. Breathe into your back for a few breaths before switching to the other side.
  5. Exhale in the final position and bring the abdominal, legs and hands back to center. Repeat on the other side.

Pose 6: Baddha Konasana (Butterfly Pose)

The butterfly pose is very simple. It gives you a deep stretch in the groin muscles and hip joints. It can relief symptoms of urinary disorders, sciatica pain and hernia discomfort. This is a great way to regulate your menstrual flow and helps keep the prostate, bladder and kidneys healthy. The variation to forward bend in this pose will help tone abdominal organs which will help your digestive system.

This hip opening pose will help us to release emotions that have built up. Butterfly pose helps you to get the feeling of a proper meditation posture.

Baddha Konasana

Steps for the Baddha Konasana

  1. Lie down on your back and spread your legs straight out.
  2. Bend your knees and bring your feet towards your buttocks. The soles of your feet should touch each other.
  3. Grab your feet with your hands and place hands underneath for support.
  4. Take a deep breath in. As your breath out, press thighs and knees downwards. Make a gentle effort to continue pressing them downward.
  5. Start flapping both legs up and down like the wings of a butterfly. Start off slow and increase speed. Breathe normally throughout.
  6. Press elbows on the thighs or knees pushing them closer to the floor.
  7. Feel the stretch in inner thighs and take long breaths while relaxing muscles more and more deeply.

Pose 7: Savasana (Corpse Pose)

While this pose is simple in the physical sense, some yogis report that it takes years to master the practice. At a beginner’s level, this pranayama practice keeps the spine long while you lay down and learn how to be still. You are training the physical and mental part of your body.

You get to relax your tension, you slow your heart rate and breathing down which reduces blood pressure. You take pressure off your bones, nerves, and joints by just relaxing. In this pose, shutting the psyche off is recommended. Put yourself in a state of meditation as you relax your body into the ground. Corpse pose relaxes you while rejuvenating you at the same time.

Shavasana

Steps for Savasana

  1. It may be difficult to take in all the information that is available to master corpse pose. To start, lie down comfortably. Tuck your shoulders a little so your chest puffs out a little. This allows you to maintain an open heart.
  2. Settle in and when you’re ready, inhale deeply. On your exhale, relax your whole body and imagine that it’s sinking into the ground.
  3. When thoughts come up in this pose, be the witness to those thoughts and they will quickly dissipate.
Author Bio: Meera Watts

Meera Watts is a yoga teacher, entrepreneur and mom. Her writing on yoga and holistic health has appeared in Elephant Journal, Yoganonymous, OMtimes and others. She’s also the founder and owner of Siddhi Yoga International, a yoga teacher training school based in Singapore. Siddhi Yoga runs intensive, residential trainings in India (Rishikesh, Goa and Dharamshala) and Indonesia (Bali). She can be reached on social media at any of the following:

Youtube: https://www.youtube.com/user/siddhiyogaacademy
Instagram: http://ift.tt/1Unt6nA
Pinterest: http://ift.tt/2oP6FhM
Twitter: https://twitter.com/meerawatts
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