Happy 4th of July  
from all of us at Yoga Bella!

Happy Hour Yoga with Debi
Friday, July 1st 6PM
All levels welcome!

Please join us on the 4th for:

9:00 a.m. Slow Flow with Carole
No other classes that day
Regular class schedule July 1-3 


Our first ever "21-Day Tune-Up" was a huge success!  We were thrilled to have over 25 yogis participate, and the successes were measured by the benefits experienced by the participants!  Yoga Bella and Mary Battista of Prairie Health Companion co-created the Tune-Up and so enjoyed working with all of these lovely ladies.  Here is a photo of just a small subset of the group, taken on our final night for our "Victory Lap" at Staring Lake on June 21st.  We have met new friends, discovered some new foods, new recipes, faced and overcame many challenges, and finished the 21 days with clearer focus, lighter bodies, enjoyed better uninterrupted sleep, found new inner and outer strength, and even recruited a few family members to become more mindful of what foods and drinks enter into their bodies.  Congratulations to all of you!  Especially knowing some of your challenges, you embraced this fully and were all so inspiring to us! Thank you for your enthusiastic participation!

Our next "Tune-Up" will be January 2-22, 2017!  Mark your calendars, recruit some friends, and even plan on joining us remotely if you winter elsewhere.  We will be sure to have some slightly different challenges included and of course lots of seasonal inspirations for fitness and food!

WHAT ARE YOU SERVING FOR 4TH OF JULY DESSERT?
What about:  Blueberry Tart with Walnut Crust
From EatingWell:  July/August 2008

For this tart a few tablespoons of maple syrup sweeten the blueberry topping and round out the flavor of the cream filling.

READER'S COMMENT:
"This is truly a wonderful dessert. I originally made it for a dessert for my husband who was recently diagnosed with diabetes for a Memorial Day Party we had. He loved it and so did all the other guests. I should have made two! 
Makes: 12 servings
Active Time:
Total Time:
Ingredients Crust
  • 1/2 cup walnuts, lightly toasted (see Tip)
  • 1 cup graham cracker crumbs, preferably whole-wheat (see Note)
  • 1 large egg white
  • 1 tablespoon butter, melted
  • 1 tablespoon peanut or canola oil
  • Pinch of salt
Filling
  • 8 ounces reduced-fat cream cheese (Neufchâtel), softened
  • 1/4 cup reduced-fat sour cream
  • 1/4 cup plus 2 tablespoons pure maple syrup, preferably grade B, divided
  • 2 cups fresh blueberries
Preparation
  1. To prepare crust: Preheat oven to 325°F.
  2. Coarsely chop walnuts in a food processor. Add graham cracker crumbs and process until the mixture looks like fine crumbs.
  3. Whisk egg white in a medium bowl until frothy. Add the crumb mixture, butter, oil and salt; toss to combine. Press the mixture into the bottom and 1/2 inch up the sides of a 9-inch removable-bottom tart pan. Set the pan on a baking sheet. Bake until dry and slightly darker around the edges, about 8 minutes. Cool on a wire rack.
  4. To prepare filling: Beat cream cheese, sour cream and 1/4 cup maple syrup in a medium bowl with an electric mixer on low speed until smooth. When the crust is cool, spread the filling evenly into it, being careful not to break up the delicate crust. Arrange blueberries on the filling, pressing lightly so they set in. Drizzle the remaining 2 tablespoons maple syrup over the berries. Chill for at least 1 hour to firm up.
Tips & Notes
  • Make Ahead Tip: Refrigerate for up to 1 day. | Equipment: 9-inch removable-bottom tart pan
  • Tip: To toast walnuts, spread on a baking sheet and bake at 350°F, stirring once, until fragrant, 7 to 9 minutes.
  • Note: To avoid trans fats, look for graham crackers without partially hydrogenated vegetable oil. To make crumbs, pulse graham crackers in a food processor or place in a large sealable plastic bag and crush with a rolling pin. (You'll need about 14 whole-wheat graham cracker squares to make 1 cup of crumbs.)
Nutrition
Per serving: 177 calories; 11 g fat ( 4 g sat, 3 g mono); 18 mg cholesterol; 17 g carbohydrates; 4 g protein; 1 g fiber; 138 mg sodium; 103 mg potassium.
Carbohydrate Servings: 1
Exchanges: 1 carbohydrate (other), 2 fat

Announcing...Costa Rica 2017!

A group of yogis will again be traveling to beautiful, tropical, Nosara, Costa Rica, for our Fourth Annual Yoga Retreat! 
January 21st - 28th


More details to follow, but please email carole@yogabellastudio.com if you are interested!  We are expecting to fill!
Meet Our Newest Instructor, Deb Brandt
  1. What people or events first drew you into yoga?
Quite honestly, I was not looking specifically to get into yoga. I was 40 and feeling my body change in ways that are often described as "inevitable." Even though I am not flexible or graceful, I became hooked on yoga, feeling like I could do it and could make some changes in my body. Although I didn't know then, I was embarking on a journey, both physically and spiritually.
  1. What have you found to be the most noticeable benefits to you?
I really like my physical strength and increased flexibility. I'm still never going to be a gymnast, but I now really know the importance of stretching and alignment. I feel very strong and have good posture. More importantly, I really like the time to focus on myself and be immersed in the present moment. Yoga also helps calm my ever-processing mind, so I can give and receive the good around me.
  1. Do you have injuries that need to adaption in yoga?
I don't necessarily have existing injuries that require consistent adapting of poses. I do have aches and pains from strains, aging, overuse, so I always give myself permission to adapt poses as needed. I really believe in listening to my body and following its direction. Yoga is not about competition or shame. It is about being present, centering in on your body and mind, and sharing that good energy with others.
 
You can find Deb's Slow Flow class on Tuesday mornings at 9:15.
Mondays 5:30 - 6:30PM
with Debi

New to yoga? Wanting to get back to the basics of yoga?
This class will bring strength and balance to your life as we explore the fundamentals of traditional yoga poses (asanas),  alignment and breath. Join us as a new yogini, or experienced practitioner. We will dive deeply into a new posture each week.
This class accommodates mixed levels and will leave you rejuvenated from your busy day. 

$75 for 6 class series. Need to miss a class? Attend another studio class during the class-series. Other class packages welcome into this class.


Yoga Bella is located at 521 Lake Drive
Across from Bokoo Bikes and Houlihans in Chanhassen
We're just down the road from Lakewinds Coop!
We offer yoga classes 7 days a week!
Check out our schedule at:
www.yogabellastudio.com


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Friend Referral Contest! 
For each person you refer that takes a class at Yoga Bella, you will receive one credit.  The person with the most credits at the end of July will earn an amazing "gift" from Yoga Bella!  Thank you for spreading the word about our yoga community!