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Kristina’s Quick & Easy Weeknight Garden Bolognese

Ingredients:

2 tbsp extra virgin olive oil

1 small yellow onion, chopped

1-1/2 tsp himalayan salt + more to taste

3 cloves garlic, minced

2 ribs celery, chopped

4 medium carrots, chopped

2 pkgs. assorted mushrooms

(I used Shitake & Seafood but button mushrooms would work)

2 tbsps tomato paste

1/2 cup veggie broth

(1) 28-oz can diced tomatoes

1/4 tsp ground nutmeg

1/4 tsp chipotle powder

1/4 tsp ground black pepper oat pasta (gluten-free for us, but any pasta will do!) to serve

 

Method:

In a large pot, heat the oil over medium heat. Add the onion & 1/4 tsp salt and cook until tender and golden. Add the garlic, cook for 1 minute. Add the celery, carrots, cook for 4-5 minutes, then add the mushrooms. Stir in the tomato paste, until well combined, then add the broth to simmer for a minute. Add the tomatoes and spices, remaining salt, bring to a boil, then reduce heat to simmer for 15 minutes. While this is simmering, cook your pasta. Taste for additional salt.

Serve, enjoy!

Great to have as leftover lunch the next day, prep a thermos!

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Throat Chakra. What it Means to Me.

Throat Chakra… it’s a funny chakra, isn’t it? What does it mean? 

About 15 years ago, it was setting in that my toddler had a disability, he is nonverbal autistic. I was heartbroken for him. So my mom called a pastor. If you know our family, this is funny. My parents didn’t follow organized religion, referring to God, still, as God-Allah-Buddha. So the pastor walks into my home and sits down, and asks, “What is your relationship with God?”


I replied, “To be honest, I’m pissed! God had all these beautiful babies, and he’s passing out voices, and he skipped mine!”
Without hesitation, the pastor said, “He didn’t skip your baby. He CHOSE your baby. And He chose you to be his mother and to be his Voice!” 

In an instant, my heart filled with such a passion, such purpose, it flowed up to my collar bone, into my throat, and activated my voice. Until then, if you had said, speak publicly, I would’ve had a panic attack! But from then on, my heart was so full, so purposeful, I felt it bursting up to my collar bone, like I mention in class, it had no choice but to activate my throat and my voice! I became an advocate, a teacher, a public speaker, and when I’m asked for a speech, I say, “I can’t give you one… I just get out there and let me heart overflow into my words.” 

To me, THIS is the meaning of the THROAT CHAKRA. 

What fills your heart so much, up to your collarbones, that it overflows and gives you voice? What is your voice? 

And, Charlie, now 18-1/2, still short on words, long on personality! The love of my life. The reason for all my words! ♥️♥️♥️

Become autism-aware…

The latest research in 2023 from the CDC shows that one in 36 children is now diagnosed with autism. This is an increase from one in 44 children two years ago. And in comparison, the prevalence of diagnosed autism was about 1 in 2,500 in the early 1970s, when I was a kid.

About 25–30% of autistic individuals are nonspeaking or minimally speaking.

Be sure to come check out class with me at the Yoganest Venice! (check my schedule page for details)! Now through March 14th, I’ll be teaching this Throat Chakra. And you can hear my playlist for this class, all about the voice on my spotify page! As always, new theme, new flow, new tunes, every two weeks! 😉 See ya on the mat!

 
 
 
 
 
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A post shared by Kristina Bant • Yoga Ambassador Instrctr to Athletes • Retreats (@kristinabantyoga)

 

Autism advocate, yoga ambassador & instructor & health coach based in Venice Beach. athlete. wellness-activist. Specializing in longevity & recovery from injury.

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Kristina’s Quick & Easy Weeknight Vegan Chili

Kristina’s Quick & Easy Weeknight Vegan Chili

Prep Time: 10 minutes

Cooking Time: 30 minutes

Ingredients:

2 tbsp extra virgin olive oil
1 small yellow onion, chopped
1-1/2 tsp himalayan salt + more to taste
2 cloves garlic, minced
1 tosp sundried tomato paste
6 carrots, shredded
128-oz can diced tomatoes
2 tsp apple cider vinegar
2 tsp chili powder
1 tsp smoked paprika
1/4 tsp chipotle powder
1/4 tsp ground black pepper
1-1/2 cups water
115-oz can black beans
115-oz can red kidney beans
115-oz can chili beans
(all beans drained & rinsed, use organic when possible, or substitute 1-1/2 cups cooked)
2 cups frozen corn
warm tortillas & cilantro to serve

Directions:

In a large pot, heat the oil over medium heat. Add the onion & 1/4 tsp salt and cook until tender and golden. Add the garlic, cook for 1 minute. Stir in the tomato paste, until well combined. Add the tomatoes, vinegar, spices, remaining salt, bring to a boil, then reduce heat to simmer for 15 minutes. Add in the carrots and corn, then simmer, partially covered for 10 minutes. Taste for additional salt. 
Great to have as leftover lunch the next day, prep a thermos!

Serve and Enjoy! 🙂

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Let’s talk Mindset

image by Marc Serota

If you’ve been in my class, you know I talk about this a lot, usually around the 5th minute in chair-pose (*joke) as we burn the tapas and get into some Svadhyaya (self-study). It’s one of the many aspects of yoga that I love, diving deep into our selves, finding out what our inner dialogue is. Mindset is everything!! In every part of our lives! How we face life! How we face relationships? How we face our goals! How we face challenge and adversity! And what I’m focusing on now… how we face aging! Do you know your mindset towards aging can mean as much as adding or detracting 8 years from your lifespan?! And as I always say, it’s not how long we live, but HOW we live, so let’s face it feeling and knowing, WE ARE AT OUR BEST! 

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Heart Chakra

New week, new theme, new flow, and new tunes. This week and next, it’s the Heart Chakra, or Love. Valentine’s Day may have been last week, but it’s never too late, in my opinion, for… LOVE.

Through this energy center, we feel deserving of love just as we are. How we live our lives, leading with love and compassion, or through the opposite. This week I explore what that opposite energy may be. We are born to this life through love, into loving arms, looking into loving eyes. Then this funny thing called life happens. We experience pain, loss, heartbreak, scorn, and we learn… fear. And as always, our yoga practice is a metaphor for our lives. For me, I learned fear quite a few times, on and off the mat. I’ve had so many injuries, coming back from spinal surgeries almost three years ago. While I’ve been building back and maybe taking a pose for the first time since spinal rebuild, I am terrified! “What if?!” “I’m going to fall!” What if we face that fear in the face, explore where it originated, and go back to the first innocence of love? What happens if we face that learned automated reaction? What happens if we live through love and compassion, for others but also for ourselves, and live not through the fear we’ve learned? 

We explore what this means to us, and how we feel if it’s blocked or if it’s flowing freely, and it always starts here in yoga!

Be sure to come check out class with me at the Yoganest Venice! (check my schedule page for details)! Now through February 20th through 29th, I’ll be teaching this Love themed Heart Chakra. And you can hear my playlist for this class, all about the voice on my spotify page! As always, new theme, new flow, new tunes, every two weeks! 😉

See ya on the mat!

Yoga ambassador & instructor & health coach based in Venice Beach. athlete. wellness-activist. Specializing in longevity & recovery from injury.

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  • kristina
  • yoga
  • Feb, 20, 2024

It’s Official… an Evening Class!!

I’m so honored and so grateful!! You all requested me to teach an evening, and here it is!! What will now be called (at least to me, haha!) POWER TUESDAYS!!! I’m still keeping my regular 10 am and Tuesday, and don’t forget noon on Thursday, but it’s now 6 pm on Tuesday night for that evening Power class you wall wanted!! Can’t wait to see you on the mat!!

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  • kristina
  • yoga
  • Jan, 30, 2024

Announcing… Ascent Nutrition

Sunday morning comforts for me usually involve some quiet reflection, meditation, a little reading, and my coffee. I’m known for my lattes!

I met Lance Schuttler, the founder of Ascent Nutrition, a couple months ago on my retreat and I was so impressed with his products and his commitment to purity. We quickly formed a friendship and a partnership over shared beliefs and values! So now, my coffee, and a new addition, Agarikon mushroom, is a must for me! Once you taste real pure coffee, there’s just no other way to have it! Check out these amazing benefits of Agarikon, including lung, respiratory, and immune support!

Go to my Products I Love page for some quick easy links to the products I use personally, and go to Ascent and use code “Kristina” for an extra discount!

 

 

 
 
 
 
 
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A post shared by Kristina Bant (@krisbant)


 

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Solar Plexus

New week, new theme, new flow, and new tunes. This week and next, it’s the Solar Plexus, or our Selves.

The Solar Plexus is the chakra of our Self. “I am.” How we feel competent and capable, our self-worth, and how we pursue our purpose and passion, all flows from this energy center. And we explore it here in yoga! It’s been raining non-stop here in southern California, and we are going to shine our Solar centers so bright we call the sun in!

Be sure to come check out class with me at the Yoganest Venice! (check my schedule page for details)! Now through February 6th through 15th, I’ll be teaching this Solar Plexus Chakra. And you can hear my playlist for this class, all about the voice on my spotify page! As always, new theme, new flow, new tunes, every two weeks! 😉 

AND… the Longevity Workshop is this Saturday at The Yoganest at 1pm! Come join!

See ya on the mat!

 

Yoga ambassador & instructor & health coach based in Venice Beach. athlete. wellness-activist. Specializing in longevity & recovery from injury.

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  • kristina
  • yoga
  • Jan, 26, 2024

This week’s theme in class… Creation

New week, new theme, new flow, and new tunes. This week and next, it’s the Sacral Chakra, or Creation.

The Sacral Chakra is the chakra of creation, think about it, this area of our body is home to our reproductive organs. And so it’s the chakra of our sexuality and our passion. Through this energy center, we create our reality and can feel alive. We explore what this means to us, and how we feel if it’s blocked or if it’s flowing freely, and it always starts here in yoga!

Be sure to come check out class with me at the Yoganest Venice! (check my schedule page for details)! Now through January 23rd through February 1st, I’ll be teaching this Sacral Chakra. And you can hear my playlist for this class, all about the voice on my spotify page! As always, new theme, new flow, new tunes, every two weeks! 😉 

See ya on the mat!

Yoga ambassador & instructor & health coach based in Venice Beach. athlete. wellness-activist. Specializing in longevity & recovery from injury.

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  • kristina
  • yoga
  • Jan, 23, 2024
© 2025 Kristina Bant Yoga - Designed & Developed by Kristina Bant Jenkins