Is Organic Milk Worth It?

According to a recent study, "Whole milk from organic dairies contains far more of some of the fatty acids that contribute to a healthy heart than conventional milk". This is because cows that provide organic milk consume a grassy plant based diet, high in omega-3s (found in flax seed and fish). Cows that provide conventional milk are fed a diet primarily of corn, which is high in omega-6s (often found in fried foods). In the study, 384 samples of organic and conventional whole milk were taken for 18 months from around the country. The amount of fat was the same, but organic milk had 62% more omega-3s and 25% fewer omega-6s.

Omega-3s can help lower triglycerides and blood pressure. They may also help with rheumatoid arthritis, depression, and more. 

Verdict: Swap out the name brand toilet paper and upgrade to organic! 

"How Yoga Transforms Your Body"

Many of us have heard about and personally experienced the numerous physical benefits of yoga. In case you need a little encouragement for your pre/post work yoga class tomorrow, take a look at this great infographic that the Huffington Post put together. It lists many of the proven physical benefits of yoga based on scientific research studies!

For the entire article click here 

How to Clean Your Yoga Mat!

As my Sunday morning vinyasa yoga class at Charm City Yoga in Fells Point was winding down this past week, I was enjoying a nice low back and ab stretch in sphinx pose, deeply inhaling and exhaling through my nose. I lowered my cheek back down to my mat to rest and realized that... my mat actually stunk! Whoops. I guess it's been a while since my last mat cleaning.  

Here are some simple tips on how to clean your mat (and breath easy during class):

If your mat is lightly soiled, use a spray bottle, damp sponge, or terry cloth rag to apply a solution of two cups of water and four drops of dish soap. Rub the soiled areas. Wipe the mat with clean water; then rub with a dry terry cloth towel. Hang to air dry.

If your mat is heavily soiled, submerge it in a solution of warm water and mild detergent; use very little soap as any residue may cause the mat to become slippery during future use. Thoroughly hand wash the mat and rinse in clean water. After squeezing out the excess water, lay the mat on a dry towel and roll the mat and towel together. Stepping on the rolled up mat will squeeze more moisture out of the mat and into the towel. Then unroll and hang to air dry. 

(Thank you Yoga Journal!) 

There are also pretty inexpensive mat cleaners you can purchase -

Giam Super Yoga Mat Wash Cleaner  ($8.99) 

Manduka Mat Renew Yoga Mat Spray ($10.00)  

Refreshing Gazpacho!

Gazpacho is one of my favorite things to make (and eat) during the summer months! It is refreshing, really healthy, and very quick to make. The recipe below can be prepared in 15 minutes or less!

What you need:

1 cucumber (if you don't use the long cucumber then you will need 2 regular)
1 tomato
1 yellow pepper
1 green pepper
1 red onion
juice of 1 lemon
5 cloves of garlic (adjust accordingly - might want to reduce the amount if you have a date scheduled)
1 large can of plum tomatoes
1 tablespoon garlic powder
1 teaspoon salt
1 teaspoon pepper
3 tablespoons white vinegar
a few drops of your favorite hot sauce
1 large mixing bowl

Directions: 

Roughly chop the vegetables

Add half of the vegetables and can of tomatoes at a time into the blender
After one set is mixed pour it into the large bowl and blend the second half
Make sure not to over blend the gazpacho- keep the soup nice and chunky!
Combine both mixtures together in the mixing bowl and add the vinegar, lemon juice, salt, pepper, garlic powder, and hot sauce
Chill the Gazpacho in the fridge until it's ready to eat (the longer it chills the more flavor it develops)

Enjoy as an appetizer or with a piece of whole wheat toasted garlic bread to add more fiber!

Serving size = 4-6 

Why it's healthy: 
Gazpacho is packed with lots of fresh colorful vegetables that provide significant amounts of vitamin A vitamin C, and potassium. It's also fat free and very low in calories! Yum!