High Protein Vegan Burgers...



cup (80g) textured vegetable protein (TVP)

  • 1/2 cup cooked red kidney beans

  • 3 tbsp (45ml) oil

  • 1 tbsp (15ml) maple syrup

  • 2 tbsp (30ml) tomato paste

  • 1 tbsp (15ml) soy sauce

  • 1 tbsp nutritional yeast

  • 1/2 tsp ground cumin

  • 1/4 tsp each: paprika, ground chili powder, garlic powder, onion powder, oregano

  • 1/8 tsp liquid smoke

  • 1/4 cup (60ml) water (or beetroot juice)

  • 1/2 cup (80g) vital wheat gluten


  1. Bring a large pot of water to a boil. Once boiling, add the textured vegetable protein and let simmer for 10-12 minutes. Drain the TVP and set aside.

  2. In the bowl of a food processor, add the cooked beans, oil, maple syrup, tomato paste, soy sauce, nutritional yeast, spices, liquid smoke, and water. Process for 10-20 seconds, scraping down the sides if needed and process again until it forms a purée. It doesn’t have to be completely smooth.

  3. Add the rehydrated TVP and process for 7-10 seconds, or until the TVP is very finely chopped, the mixture should look like bolognese sauce. You don’t want to have big chunks of TVP otherwise the burgers won’t hold together well.

  4. Transfer the mixture to a large mixing bowl and add the vital wheat gluten. Mix using a wooden first, and then knead with your hands for 2-3 minutes to develop the gluten. The mixture should be soft and have a slight elasticity.

  5. Divide the mixture into 3 and form patties. Carefully wrap each burger in parchment paper and then in aluminum foil.

  6. Place the wrapped burgers in a pressure cooker (you can stack them) and pressure cook for 1 hour and 20 minutes. You can use a stovetop pressure cooker or an Instant Pot.

  7. Once cooked, unwrap the burgers and let cool 10 minutes. You can now pan-fry the burgers in a little bit of oil until golden brown on each side.

  8. Burgers will keep for up to 4 days in the refrigerator. They will harden a bit in the fridge but will soften once heated.

Yield: 3 burgers


  • Serving Size: 1 Burger (about 160g)

  • Calories: 394

  • Sugar: 8.8g

  • Fat: 14.4g

  • Carbohydrates: 28.3g

  • Fiber: 8g

  • Protein: 38.7g

Benefits of Reiki for Pets...


Reiki has many benefits for pets:

Enhances overall well-being.
Just like people, even healthy pets can have occasional physical, emotional and mental imbalances that, if left untreated, can manifest as illness. Periodic Reiki treatments can help maintain your pet’s natural state of well-being and balance.

  • Strengthens the immune system for cancer therapies.
    Cancer therapies such as chemotherapy and radiation present stress to an already compromised immune system. Reiki strengthens the immune system to better deal with this additional stress. It helps alleviate or prevent the side effects of conventional cancer treatments and provides pain relief.

  • Accelerates healing following surgery or illness.
    Reiki can alleviate and prevent side effects of conventional medications such as pain killers and antibiotics, and provides pain relief and relaxation to facilitate and enhance the body’s natural healing response.

  • Increases trust and bonding between you and your pet.
    People and pets often mirror each others’ physical and emotional states. Animals are natural healers and sometimes take on their person’s problems, often in an attempt to heal them. This happens because of the deep bond shared between a pet and his or her person. Because of the shared energy in such a close relationship, energetic imbalances are shared as well. For optimum healing, joint treatments for people and their pets can often be beneficial.

  • Can help with behavior issues by promoting relaxation and stress reduction.
    Many behavior issues are caused by stress. Reiki has a calming effect on the pet and may help make the pet more receptive to training and behavior modification. Reiki is extremely beneficial for animals with a history of abuse. The gentle touch and the energy can help restore trust in animals who have learned to associate touch with being hurt.

  • Provides comfort and relieves pain, anxiety and fear for terminally ill animals.
    Reiki is a wonderful way to facilitate the transition for terminally ill animals and their owners. Often, animals will not allow themselves to transition because they intuitively feel that their person is not ready to let them go. Joint Reiki treatments for the pet and his or her person can help both through this difficult time by enhancing the bond and allowing a gentle transition.

Pose of the day...Locust Pose...Salabhasana...


Locust Pose is an intermediate backbend that tones and strengthens the entire back of the body. The Sanskrit name for the pose, “Salabhasana” (shah-lah-BAHS-uh-nuh), comes from two words:

  • “Salabha,” which means “locust”

  • “Asana,” which means “pose”

Because this pose provides the foundation for deeper backbends, it is often used in preparation for other poses, such as Bow (Dhanurasana)Upward Dog (Urdhva Mukha Svanasana), and Upward Bow / Wheel Pose (Urdhva Dhanurasana). Practicing this pose regularly will teach you the correct alignment necessary to deepen your backbends with ease.

Benefits of Locust Pose

Salabhasana strengthens and increases flexibility throughout the entire back of the body, including the spine, legs, buttocks, and all of the muscles surrounding your ribs and upper torso. Working the upper back muscles improves posture and helps relieve stress and fatigue caused by slouching forward. This also strengthens the abdominal muscles and the chest. By lifting the front of your torso, you also deeply stretch the front upper torso. This helps to open the lungs, which improves breathing capacity.


B.K.S. Iyengar



Bellur Krishnamachar Sundararaja Iyengar, better known as B.K.S. Iyengar, was the founder of the style of yoga as exercise known as "Iyengar Yoga" and was considered one of the foremost yoga teachers in the World.

To B.K.S. Iyengar, yoga is “meditation in action”. His teaching combines all eight elements in asana practice, which helps us explore and experience the rest. This brings us back into contact with the outside world, awakened by the basic understanding that everything and everyone are interconnected.

There are countless reasons to do Iyengar yoga, but here are eight of the top reasons to give this practice a try.

  • Increased Flexibility. ...

  • Toned Muscles. ...

  • A Calmer Mind. ...

  • Pain Relief. ...

  • Improved Posture. ...

  • Protection from Disease. ...

  • Better Food and Lifestyle Habits. ...

  • Improved Breathing.

Daily Spiritual Practice...


A daily spiritual practice refers to any ritual we perform each day to nurture our deep inner being. A spiritual practice quiets the mind and brings us into a state of peace or harmony with ourselves.

  1. Provides clarity in the midst of demanding days

  2. Cultivates attention required to complete tasks

  3. lifts your mood

  4. Draws you into the simplicity of the moment

  5. Connects you to and reveals true spirit

Easy Marinated Tofu..



  • 10 oz firm tofu (275 g), diced

  • 1/4 cup water (65 ml)

  • 2 tbsp tamari or soy sauce

  • 1 tbsp apple cider vinegar

  • 1 tbsp maple syrup

  • 1 tsp garlic powder

  • 1/8 tsp cayenne powder

  • 1 tsp cornstarch

  • Extra virgin olive oil (optional)

  • Chopped chives (optional)


Mix the marinade ingredients in a baking dish or a mixing bowl (water, tamari or soy sauce, vinegar, syrup, garlic powder and cayenne powder) until well combined. Add the diced tofu and let it marinate, covered in the fridge for at least 15 minutes. If you let it marinate longer, it will have a more intense flavor.

  1. Strain the tofu, but don’t discard the liquid.

  2. Sautée the tofu in a frying pan until golden brown. You can add some oil or not, it’s up to you.

  3. Add the marinade liquid to a bowl with the cornstarch and mix until well combined. Pour the sauce into the frying pan and cook until it thickens.

  4. Serve and garnish with some chopped chives (optional).

  5. Keep leftovers in a sealed container in the fridge for 4 to 5 days.


  • serving size: 1/2 of the recipe (without the oil and chives)

  • calories: 145

  • sugar: 7.5 g

  • sodium: 1024 mg

  • fat: 5.8 g

  • saturated fat: 1.2 g

  • carbohydrates: 12.4 g

  • fiber: 1.6 g

  • protein: 13.4 g

Who is Lord Ganesha?


Ganesha is widely revered as the remover of obstacles, the patron of arts and sciences and the deva of intellect and wisdom. As the god of beginnings, he is honoured at the start of rites and ceremonies. ... In the Ganapatya tradition of Hinduism, Ganesha is the supreme deity.

Ganesha is the son of Shiva and Parvati and he is the brother of Karthikeya (or Subrahmanya), the god of war. ... Repentant, Shiva ordered a new head to be found for the boy and, as the first animal available was an elephant, so Ganesha gained a new head and became the most distinctive of the Hindu gods.

Pose of the Day...Revolved Chair Pose..



Stand in Tadasana (Mountain Pose). Inhale to lift your arms overhead, alongside your ears. Exhale to shift your weight into your heels and bend your knees, shifting your hips back and down into Utkatasana. Try to stack your knees over your ankles, rather than over your toes.

Bring hands into prayer position next to the heart. Then bring left elbow outside right knee. Option to open arms as shown in picture. Then switch sides.


The revolved chair pose stretches and opens the chest, shoulders and upper back, and strengthens the glutes, thighs, ankles, calves and lower back. This pose stimulates the heart and abdominal organs, increases balance and focus, and improves joint range of motion. 🧘‍♂️

Yoga for Depression...


Asana practice helps counteract anxiety-driven depression because it reduces stress hormones like cortisol and adrenaline, inducing what's known as the relaxation response. Once the relaxation response kicks in, many people feel that instead of trying to escape their feelings, they can stay with them, which is essential to identifying the psychological factors that trigger their anxiety and depression.

Yoga Poses For Depression and Anxiety:

  1. Downward Facing Dog Pose

  2. Wide Angle Standing Forward Bend

  3. Wheel Pose

  4. Child’s Pose

  5. Shoulderstand

  6. Plow Pose


Pose of the Day... Bound Angle... Baddha Konasana...



Step 1

Sit with your legs straight out in front of you, raising your pelvis on a blanket if your hips or groins are tight. Exhale, bend your knees, pull your heels toward your pelvis, then drop your knees out to the sides and press the soles of your feet together.

Step 2

Bring your heels as close to your pelvis as you comfortably can. With the first and second finger and thumb, grasp the big toe of each foot. Always keep the outer edges of the feet firmly on the floor. If it isn't possible to hold the toes, clasp each hand around the same-side ankle or shin.

Step 3

Sit so that the pubis in front and the tailbone in back are equidistant from the floor. The perineum then will be approximately parallel to the floor and the pelvis in a neutral position. Firm the sacrum and shoulder blades against the back and lengthen the front torso through the top of the sternum.

Step 4

Never force your knees down. Instead release the heads of the thigh bones toward the floor. When this action leads, the knees follow.


Stimulates abdominal organs, ovaries and prostate gland, bladder, and kidneys.

  • Stimulates the heart and improves general circulation.

  • Stretches the inner thighs, groins, and knees.

  • Helps relieve mild depression, anxiety, and fatigue.

  • Soothes menstrual discomfort and sciatica.

  • Helps relieve the symptoms of menopause.

Pose of the day...Parsva Balasana... Thread the Needle Pose



Begin in a neutral tabletop position with your hands and knees on your mat.

  1. Inhale to reach your right arm out and up to prepare, then exhale to reach your right arm under your left arm.

  2. Lower your rights shoulder and ear to the ground.

  3. Keep equal weight in your knees, feet straight out behind you.

  4. Hold for 5-10 breaths. Release back to table tp, then repeat on the other side.

Thread The Needle Pose stretches and opens the shoulders, chest, arms, upper back, and neck. It releases the tension that is commonly held in the upper back and between the shoulder blades. This pose also provides a mild twist to the spine, which further reduces tension.

Yoga for Beginners......


Hatha yoga seems to be the best yoga for beginners because of its slower movements that require you to hold the poses for a few breaths.

The 10 Most Important Yoga Poses for Beginners

  • Mountain Pose. Mountain Pose is the base for all standing poses; it gives you a sense of how to ground in to your feet and feel the earth below you. ...

  • Downward Facing Dog. ...

  • Plank. ...

  • Triangle. ...

  • Tree. ...

  • Warrior 1. ...

  • Warrior 2. ...

  • Seated Forward Bend.