Dreamcatcher Movement and Wellness

Happy New Year, Foods That Fight Inflammation, Letting Go,

Changes to the 8-week Winter Session

Happy New Year ~ 8-week Winter Session ~ Schedule Changes

 

I hope each of you is having a wonderful start to the new year. Happy 2024!

 

If you live somewhere that has been recently blanketed in snow, I hope you have been enjoying it as much as I have.

 

I need to make a small adjustment to our winter session. Here are the details:

 

  • I am unable to teach next week, January 29 - February 2, so I will be emailing all of you all of the class recordings  (18 recordings; 9 classes x 2 weeks) to enjoy during this unexpected 'off' week in the middle of the current 8-week session


 

  • The 8-week Winter session will now end on Friday, March 1 instead of Friday, February 23


 

  • The 'off' week between the 8-week sessions will now be March 4 - 8. As always, I will be sending all of you all of the class recordings to enjoy during this 'off' week between our sessions


 

  • Our 8-week Spring session will be March 11 - May 3

 

Thank you for your understanding. If you have any questions, please feel free to reach out to me. 

 

I look forward to seeing many of you this week, January 23 - 26, in our 'live' virtual or 'on demand' classes.

 

To register for any class or classes, as either a 'live' participant, as an 'on demand' asynchronous participant, or to purchase a flexible class pass for any number of classes for the remaining 4-weeks of the Winter session, please email me: angela.irtci@verizon.net. Thank you.

 

Here is the schedule of weekly classes:

 

Tuesdays - 7:00am - Sunrise Yoga Chakra Flow

Tuesdays - 9:00am - Row & Restore

Tuesdays 10:30am - Chair Yoga for Longevity

Wednesdays - 9:00am - RowFlow

Wednesdays - 10:30am - Vinyasa Flow Yoga

Wednesdays - 7:00pm - Row to Relaxation

Thursdays - 9:00am - RowFit

Thursdays - 10:30am - Surfset

Thursdays - 7:00pm - Sunset Yin Yoga

 

All of the class times above are Eastern Time Zone (USA)

Fight Inflammation With These Nine Foods

 

You're probably painfully aware of the inflammation associated with a twisted ankle or a stubbed toe, but you can't feel low-grade inflammation which can operate in stealth mode for years until it reveals itself as cancer, diabetes, rheumatoid arthritis, or heart disease. Try to fill your plate with these top nine foods that fight inflammation.

 

  • Brocoli. Cruciferous vegetables such a broccoli, kale, Cauliflower, and Brussels sprouts are linked with lower inflammation due to the antioxidants they contain. according to a study in the Journal of the Academy of Nutrition and Dietetics. Roast cruciferous vegetables or add them to soups, pasta, salads, stir-fries, and egg dishes such as frittatas.

 

  • Wheat berries. While it may seem like everyone is ganging up on wheat these days, an American Journal of Clinical Nutrition study found that eating whole wheat, and the polyphenol antioxidants it contains, can lower inflammation. Toss chewy cooked wheat berries with chopped vegetables for an inflammation-busting salad or mix wheat berries into rice dishes.

 

  • Extra virgin olive oil. This Mediterranean staple contains oleocanthal, a naturally occurring compound with anti-inflammatory powers similar to ibuprofen. Use olive oil to make homemade salad dressings as well as pesto and toss it with cruciferous vegetables prior to roasting.

 

  • Lentils. Eating four weekly servings of legumes, such as lentils, can reduce inflammation due to the synergy of fiber, vitamins, and minerals they contain. Serve them in soups and salads, or experiment with them as a replacement for ground meat in tacos, burgers, or meatloaf.

 

  • Salmon. These delicious fish contain large amounts of omega-3 fatty acid that lowers inflammation. Enjoy grilled or baked salmon or try using it in fish tacos, salads, and pasta dishes.

 

  • Grapefruit. A Harvard study showed that those with higher intakes of the flavonoid antioxidants from grapefruit had significantly lower inflammation markers compared to those with the lowest intakes. Add sections of grapefruit to salads or try grilling, or broiling grapefruit halves in the oven, until browned and then top with a dollop of Greek yogurt. Yum!

 

  • Brazil nuts. These nutritious nuts contain a large amount of healthy fats, vitamins, and minerals that are associated with reduced inflammation and improved blood lipids. Add chopped Brazil nuts to oatmeal, yogurt, and salads.

 

  • Turmeric. The antioxidant that gives turmeric its yellow hue, curcumin, is a potent fighter of inflammation and lowers rates of heart ailments. Use turmeric to season soups, stews, and roasted vegetables. Enjoy traditional dishes from India such as curries, tikka masala, and dal which also contains beneficial lentils.

 

  • Yogurt. Research suggests that the beneficial bacteria found in fermented dairy, like yogurt, inhibits inflammation. Beyond enjoying a bowlful for a snack, add it to oatmeal or use plain yogurt as a replacement for mayonnaise or sour cream in pasta dishes and potato salads or on tacos.

 

Are you hanging on to something that is no longer serving you?

 

It could be a person, a situation, a regret, a desire, a feeling, or just about anything else. As humans, we hang on to multitudes of things that take up so much space in our heads and in our hearts. This hanging on doesn’t serve us. It actually blocks the pathway for new people, experiences, perspectives, feelings, and situations to present themselves. 

 

There’s a practice that I love to do that can begin the process of letting go and it’s really quite simple. While this exercise may not be enough, in and of itself to completely release whatever you are holding on to, it can definitely help and ease your way in the right direction.

 

It consists of simply breathing in ‘let’ and breathing out ‘go’. Inhale ‘let’, exhale ‘go’. Find a quiet and comfortable place to be, close your eyes, and simply begin following your breath, silently repeating ‘let’ on the inhale, and ‘go’ on the exhale.

 

This is a wonderful afternoon or evening activity to do in order to help release the day, but we can also use it to get even deeper into these parts of life that seemingly get a hold of us and that we have a harder time letting go of.

 

Think of something that you are hanging on to, something that is asking you to release it, and then try this practice of inhaling 'let' and exhaling 'go'. Enjoy.

Upcoming In-person Events

 

Yoga with Cats ~ Our Yoga with Cats class was postponed to this Friday, January 26 at 11:00am due to the snowstorm last week. There is one spot remaining available. The cost of the class is $20 and space is limited so the humans, cats, and kittens have the safest and most enjoyable experience. Our next Yoga with Cats class will be on Monday, March 11 at 7:00pm.

 

To register and reserve your spot in the first Yoga with Cats class of 2024 on January 26 at 11:00am and/or the 7:00pm class on Monday, March 11, please email me at: angela.irtci@verizon.net

 

Please visit my website here
angela.irtci@verizon.net
571-225-2397

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