Immune Boosting Muffin Recipe

These delicious muffins offer your immune system a nice little boost with doTerra OnGuard immune support blend (cinnamon & other spices). Experiment with healthier options in the recipe, I just used what I had on hand. Try it out & let me know how it turns out!

• 1 ½ cups whole wheat flour (can sub for all-purpose if you wish)
• ¾ cup white sugar (experiment with another sweetener if you wish)
• ½ teaspoon salt
• 2 teaspoons baking powder
• 1 teaspoon cinnamon
• 1/3 cup oil (I use safflower)
• 1 egg
• 1/3 cup milk (I use almond milk)
• 1 apple, peeled and chopped into pieces
• ½ cup chopped dates (can sub for another chopped apple if you don’t have)
• 2 drops OnGuard essential oil

Optional Crumb Topping:

• ½ cup white sugar
• 1/3 cup flour
• ½ cup butter
• 1 ½ teaspoons cinnamon

Directions:

Preheat oven to 400 degrees F (200 degrees C). Grease six muffin cups or line with paper muffin liners.

Stir together 1 1/2 cup flour, 3/4 cup sugar, salt, baking powder and 1 teaspoon cinnamon. Mix in oil, egg and milk. Fold in apples & dates. Spoon batter into prepared muffin cups, filling to the top of the cup.

In a small bowl, stir together 1/2 cup sugar, 1/3 cup flour, butter and 1 1/2 teaspoons cinnamon. Mix together with fork and sprinkle over unbaked muffins.

Bake in preheated oven for 20 to 25 minutes, until a toothpick inserted into center of a muffin comes out clean.

Spotlight Pose: Mermaid + Yoga Class Sequence

As you may have read in a previous posting, I am in love with Mermaid pose. From the first time I saw it, I knew I had to find my way into it. It took some time, but once I figured out which parts of the body needed more work to get there, it became a bit more simple.

I came up with a sequence that will help warm up the areas of the body that need to be open to get into this lovely pose.

Enjoy & let me know what you think!

• Centering: Begin in supported fish (5 minutes)
• Roll onto side, remove block and roll onto your back. Feet planted on the mat, knees bent and slip block between knees. Squeeze block, press lower back down onto mat and hold for 8 breaths.
• Bring strap under right foot, then straighten leg and flex foot, like you're standing on the ceiling. Hold for 5 breaths then switch.
• Come to seat, extend right leg, bend left knee and grab the back of the knee. Begin to make big counterclockwise circles with the lower portion of the leg, loosening & strengthening the knee joint.
• Seated hip cradle
• Grab bottom of foot in center to release
• Half saddle -> Heron -> Twist
• Deer
• Bound angle
• Cat/Cow -> Puppy
• Surya Namaskar A (3 rounds)
• Surya Namaskar B (2 rounds)
• Sphinx -> Half frog (8 breaths, then switch sides)
• Child's Pose
• Wide Forward Fold, bend into one knee then the other, freeing trapped energy
• Dancer
• Low Lunge -- bend back knee and grab a hold of the ankle (if you're here, you're not far from Mermaid!)
• Pigeon
• Mermaid! Make a loop with your strap first and slip it around your ankle, then from Pigeon, bend the back knee and pulley the foot up. If you don't need the strap, skip it, and see if you can bring that foot to the crook of the elbow. Continue the next 3 steps before you move to the other side.
• Crocodile
• Roll onto side
• Couch press bottom hip down and side of foot for balance -> Quad stretch
• Bridge w/ divers clasp

• Twists

• Peace & Silence

Rest Easy: Yin Yoga Sequence for a Good Night's Sleep

I had a new couple show up to my Yin Yoga class tonight, was super exciting. When I spoke with them, I learned that this is only their second time doing yoga. Ever. 

"Are you familiar with yin style?" I asked.

"Nope. But we were at Level 2 yesterday and loved it!"

Oy... headstands and sun salutations are about as far from yin as it gets... I was thrilled when after explaining yin style, they chose to stick around with smiles on their faces!

Yin Yoga can really be a hit-or-miss practice for those that are not familiar with it. I decided to treat tonight's class with a gentle sequence for a restful night.

Enjoy, sleep well, and let me know what you think!

I mean really though, who couldn't use more sleep... and more yoga?!

• Begin in Savasana with bolster under knees (5 minutes)

• Grab right knee and hug to chest for half wind relieving, then switch (1 minute each side)
• Caterpillar (5)

• Cat Pulling Tail (5 minutes each side)

• Square (5 ea)

• Down Dog

• Child's Pose

• Come to a seat and set the bolster lengthwise right next to the right hip. Lie the right side of the body down onto the bolster and rest your cheek on the mat. Halfway through, come slightly up and try to bring chest toward bolster so you're in a twist. Rest your left cheek on the bolster if possible. (5 ea)

• Straddle (5)

• Bound Angle (5)

• Supine Fish with Bolster under chest widthwise (5)

• Viparita Karani