This Spinach Quinoa Lasagna Casserole is a no-hassle, protein-packed dinner that’s gluten-free and filled with so much flavor!
Made all in one casserole dish, this healthy spin on the classic comfort food is excellent for easy meal prep and busy nights when you’re hangry and want the oven to do all the work for you.
“Loooove this casserole! Such great flavors and also great for meal prepping! I like to add a little extra marinara when I reheat the leftovers too. So much yum! Thank you!”– Larissa
This quinoa lasagna casserole was one of the first quinoa casseroles I ever posted on Fit Foodie Finds (2016, omg!). Honestly, it’s what made me fall in love with quinoa in the first place. I love this easy vegetarian meal because there’s no precooking involved. Ain’t nobody got time to precook quinoa for a casserole — I don’t, anyway! The tomato sauce in this casserole rocks, and it tastes even better the next day! I mixed marinara with cottage cheese and ricotta cheese to make it cheesy, rich, and flavorful.
What You Need for This Quinoa Lasagna Casserole
White quinoa: I’ve tested this recipe with both white and red quinoa and I prefer white. I find that red quinoa has more of a “bite.”
Veggies: I use a mix of bella mushrooms, fresh spinach, and yellow onion to add a ton of flavor and nutrients to this lasagna dish.
Marinara sauce: For my lazy girl lasagna, I use store-bought pasta sauce. It’s easy and delicious! You could also make your own if you’re feeling ambitious.
Cheese: I lightened up the cheese sauce by using part 1% cottage cheese. I went for the full-fat ricotta because the nonfat kind tastes really bad, and that just isn’t the point! (My personal opinion.) If you don’t mind non-fat ricotta, go for it!
Fresh tomatoes, sliced: I love adding fresh tomatoes to this lasagna for extra color and texture. Optional, but highly recommended!
This vegetarian lasagna can be easily customized to your liking. For instance, you can omit or use any other veggie of your choice. Zucchini slices, bell peppers, and eggplant would all be delicious options!
You can also top the casserole with fresh basil, fresh mozzarella cheese, or parmesan cheese if preferred.
FAQ for Quinoa Lasagna Casserole
Does the quinoa have to be cooked before going into a casserole dish?
Nope! I use uncooked quinoa in this recipe, making it an easy one-dish meal. The quinoa cooks perfectly while baking in the oven.
How do you know when quinoa is done?
You’ll know when the quinoa is done when it becomes translucent and the white spiral-like germ separates from each grain. It should also be soft and not crunchy.
Can you make this recipe with regular quinoa?
I haven’t tested this recipe with regular quinoa, so try it at your own risk! The cooking time may vary. I highly recommend using sprouted quinoa for the best flavor and texture.
How to Store + Freeze
Preheat oven to 375ºF and spray your casserole dish with cooking spray.
Add the spinach, mushrooms, onion, and quinoa to the casserole dish. Mix to combine.
Add the marinara sauce, broth, cottage cheese, ricotta cheese, Italian seasoning, garlic powder, sea salt, and ground pepper. Mix to combine.
Add the marinara mixture to the casserole dish. Use a large spoon to mix all ingredients together.
Cover with tin foil and bake for 30 minutes. Remove and stir. It will still be a little soupy, but don’t worry this is how it’s supposed to be! Place back in oven, covered, for 30 minutes.
Remove from the oven and top with mozzarella and parmesan cheese. Turn the oven to broil and broil the casserole until melted and golden brown.
Remove and let cool for 10 minutes before serving. Serve with fresh basil.
The flavor of the casserole is dependent on what type of marinara sauce is used.
What was the secret to the public health community’s triumph when past attempts to regulate the food industry failed?
There are three broad approaches to mediating the ruin of risky choices: inform people (like using labeling), nudge people (for example, by offering financial incentives), or directly intervene to make the activity less harmful. Which do you think prevented more car fatalities: mandating driver education, labeling cars about crash risk, or removing the human element altogether by just making sure airbags are installed? There are public education nutrition campaigns, ranging from “sugar pack” ads on public transit that inform consumers about the amount of sugar in soft drinks to “Hot Dogs Cause Butt Cancer” billboards that educate about the link between processed meat and colorectal cancer, as shown here and at 0:52 in my video How We Won the Fight to Ban Trans Fat.
But is there a way to make products nutritionally safer in the first place?
The ban on trans fats offers a useful lesson. In 1993, the Harvard Nurses’ Study found that high intake of trans fat may increase the risk of heart disease by 50%. That’s where the trans fat story started in Denmark, and it ended there a decade later with a ban on added trans fats in 2003. It took another 10 years, though, before the United States even started considering a ban. All the while, trans fats were killing an estimated tens of thousands of Americans every year, resulting in as many years of healthy life lost to conditions like meningitis, cervical cancer, and multiple sclerosis. If so many people were suffering and dying, why did it take so long for the United States to even suggest taking action?
One can look at the fight over New York City’s trans fat ban for a microcosm of the national debate. Opposition came down hard from the food industry, complaining about “government intrusion,” likening the city to a “nanny state.” Since trans fats can be naturally found in meat and dairy, the livestock industry echoed the Institute of Shortening and Edible Oils’ argument that everything should be eaten in moderation. Critics styled such proposals as the “rise of food fascism.” But it was the restaurant and food industry that limited consumer choice by so broadly fouling the food supply with these dangerous fats.
If “food zealots” get their wish in banning added trans fats, another argument went, what’s next? Vested corporate interests tend to rally around these kinds of “slippery slope” arguments to try to distract from the very real fact that people are dying. I mean, what if the government tries to make us eat broccoli?! This actually came up in a Supreme Court case over Obamacare. Chief Justice John Roberts suggested Congress could start “ordering everyone to buy vegetables,” a fear Justice Ruth Bader Ginsburg dubbed “the broccoli horror.” Technically, Congress could compel the American public to eat more plant-based food, Justice Ginsburg wrote, yet one can’t “offer the ‘hypothetical and unreal possibility’…of a vegetarian state as a credible reason.” As one legal scholar put it, “Judges and lawyers live on the slippery slope of analogies; they are not supposed to ski it to the bottom.”
New York City finally won its trans-fat fight, preserving its status as a public health leader. For example, New York banned lead paint 18 years before federal action was taken, despite decades of unequivocal evidence of its harm. Comparing stroke and heart attack rates before and after the rollout of the trans-fat ban in different New York counties, researchers estimate it successfully reduced cardiovascular death rates by about 5%. This then became the model for the nationwide ban years later. How was the public health community able to triumph when attempts in the past to regulate the food industry failed? If you had asked me about the odds of a national trans-fat ban, I would have said, “Fat chance.”
In Denmark, as a leading Danish cardiologist put it, “Instead of warning consumers about trans fats and telling them what they are, we’ve [the Danes] simply removed them.” But we’re Americans! “As they say in North America: ‘You can put poison in food if you label it properly.’” If people know the risks, the argument goes, they should be able to eat whatever they want. But that’s assuming they’re given all the facts, which isn’t always the case given the food industry’s “model of systemic dishonesty,” as one health ethics professor put it. Given the predilection for predatory deception and manipulation, government intervention was deemed necessary, but how was it going to get passed?
First, there was a labeling requirement. Manufacturers had to start adding trans-fat content to products’ nutrition facts labeling. This was ostensibly to influence consumers, but it may have had a bigger impact on producers. Now that they had to divulge the truth, companies scrambled to reformulate their products to gain a “no trans fat” competitive edge.
Within years of the mandatory disclosure, more than 5,000 products were introduced touting low or zero trans fats on their labels. Kentucky Fried Chicken went from being sued for having some of the highest trans-fat levels to running an ad campaign where mom tells dad in front of kids that KFC now has zero grams of trans fat, and the father yells, “Yeah baby! Whoooo!!” and begins eating fried chicken by the bucketful. That was the secret to passing the ban. Once the major food industry players had already reformulated their products and bragged about it—once there wasn’t so much money at stake—then there was insufficient political will to block the ban, and added trans fats were taken off the playing field.
Doctor’s Note
It’s important to note that the ban on trans fats didn’t affect the trans fats found in meat and dairy. See Banning Trans Fat in Processed Foods but Not Animal Fat.
If you missed it, in the video Do Healthy Fast Food Options Lead to Healthier Choices?, I discussed how listing calories on menus doesn’t actually get people to choose healthier options.
Stay tuned for Ultra-Processed Junk Food Put to the Test.
This post may contain affiliate links. Read my disclosure policy.
Most protein ice creams taste like a protein shake masquerading as dessert. This high protein Ninja Creami Vanilla Ice Cream recipe actually tastes like real vanilla ice cream—with over 24 grams of protein per serving.
Vanilla Ice Cream Recipe (Ninja Creami)
I’ll be honest, I usually don’t love protein powders. Most of the ones I’ve tried leave behind a chalky texture or an artificial aftertaste that completely ruins the final result. That’s why I was so surprised when I tried Levels unflavored whey protein. It blended seamlessly into this High Protein Vanilla Ice Cream, giving the creamy texture I wanted without tasting like a protein shake. Made with Greek yogurt, Fairlife milk, and vanilla bean paste, this Ninja Creami recipe is rich, creamy, and packs over 24 grams of protein per serving without the chalky texture or weird aftertaste. It’s rich, creamy, and endlessly customizable with your favorite mix-ins and toppings.
Why This High Protein Ice Cream Works
I’ve tested a lot of high-protein frozen desserts, and this one stands out becauseit keeps the ingredient list simple while delivering a truly creamy texture that’s not icy, chalky or artificial flavors.
Whole milk Greek yogurt adds richness and extra protein.
Fairlife 0% fat milk boosts protein and creates a smooth base.
Unflavored whey protein blends in without an artificial taste.
Vanilla bean paste provides real vanilla flavor and beautiful flecks throughout.
Monk fruit sweetener and a little agave create balanced sweetness.
How to Make Vanilla Ice Cream in the Ninja Creami
The Ninja Creami makes it so easy to make homemade ice cream. Just blend, freeze, and spin. See the recipe card at the bottom for printable directions.
Blend: Add all ingredients to a blender and blend until smooth.
Freeze: Pour the yogurt mixture into the Ninja Creami container and freeze for at least 24 hours.
Turn it into ice cream: Put the container in the machine and push the Ice Cream button. If it’s not processing, add a splash of milk and spin it again until it’s smooth and creamy.
Mix–ins: If you want to add any mix-ins, do so now and blend for a few seconds until they’re incorporated. Or top your ice cream with one of the ideas listed below.
Variations
Protein powder: I’ve only tested this ice cream recipe with Levels protein. You can try it with another unflavored protein, but it might change the creamy texture.
Don’t like monk fruit? Use extra agave.
Liquid sweetener: Swap agave for honey.
Vanilla bean paste has a richer, more intense vanilla flavor than extract, butif you can’t find it, substitute vanilla extract.
Milk: I used Fairlife to increase the protein content, but you can use regular milk if you prefer.
Customize It
The first time I made this Ninja Creami protein ice cream, I mixed in pistachios and topped it with chocolate chips, chopped pistachios, and pistachio cream. Below are more mix-in and topping ideas, but let me know in the comments what you love in your ice cream.
Chocolate chips
Mini peanut butter cups
M&Ms
Peanut butter
Cookie dough
Fresh berries
Crushed cookies
Crushed graham crackers
Mini marshmallows
Chopped nuts, like pistachios, peanuts, or pecans
Cinnamon
Toasted coconut
Cocoa powder (I also have this chocolate frozen yogurt recipe in the Ninja Creami.)
Prep: 15 minutesmins
Cook: 0 minutesmins
freeze time: 1 dayd
Total: 1 dayd15 minutesmins
Yield: 2servings
Serving Size: 3/4 cup
Add the Greek yogurt, Fairlife milk, whey protein, monk fruit sweetener, agave, and vanilla bean paste to a blender.
Blend until completely smooth.
Pour the mixture into a Ninja Creami pint container.
Freeze on a level surface for at least 24 hours.
Process using the Ice Cream setting.
If needed, add a splash of milk and respin until smooth and creamy.
Enjoy as is or add your favorite mix-ins
Last Step:
Please leave a rating and comment letting us know how you liked this recipe! This helps our business to thrive and continue providing free, high-quality recipes for you.
Add your favorite mix-ins and toppings—this is endlessly customizable! • Chocolate chips • Crushed cookies • Fresh berries • Peanut butter • Toasted coconut • Cinnamon • Graham crackers • Chopped nuts • Mini peanut butter cups
Keep the pint frozen until you’re ready to spin. If you have leftovers, refreeze and re-spin before serving for the best texture.
FAQ
Can I use vanilla protein powder?
Yes, but it may make the ice cream sweeter and slightly alter its flavor. Unflavored whey gives the cleanest vanilla flavor.
Why is my ice cream crumbly after spinning?
This is normal with many Ninja Creami recipes. Use the Re-Spin function until it reaches a creamy consistency.
Do I need a Ninja Creami?
No. You can still enjoy this vanilla protein ice cream recipe even if you don’t have a Ninja Creami. Churn the blended mixture according to your ice cream maker’s instructions, then freeze until it’s firm enough to scoop. Alternatively, partially freeze it, then blend the mixture to make a high-protein vanilla shake.
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Calling all salad lovers! This strawberry spinach salad is the perfect mix of sweet and savory — fresh baby spinach piled high with juicy sliced strawberries, tangy feta crumbles, crispy red onion, and maple-candied almonds, all drizzled with a creamy homemade poppyseed dressing.
It’s my go-to summer salad because it comes together in about 15 minutes, works as a light lunch or a gorgeous side dish, and tastes like something you’d order at a restaurant. The combination of sweet strawberries, salty feta, and crunchy candied almonds hits every note.
Below I’m breaking down every component — the candied almonds, the from-scratch dressing, storage tips, easy swaps, and what to serve alongside it to make it a full meal.
The Perfect Summer Salad
Do you know those recipes that bring you back in time? This strawberry spinach salad takes me back to high school when I would spend all day at my neighbor’s house. Their mom would buy the most amazing poppyseed dressing and it felt like there was always a huge bowl of berry salad in their fridge — a total free for all!
As an adult, I’ve found that my palate for salads has changed just a little bit. I now need a balance of sweet and savory, as well as a good mixture of texture in every salad I eat. That’s exactly what this strawberry spinach salad delivers — and it’s become one of the most popular salad recipes on Fit Foodie Finds.
Strawberry Spinach Salad Ingredients
If you’re planning on having a salad for a full meal, it’s important to pack it with nutritious ingredients that will keep you going all day. I chose every ingredient in this salad because they complement each other beautifully and each one brings something different to the table.
Spinach: Spinach is the leafy green of leafy greens! It’s great with almost any dressing and you can eat it cold or hot. Spinach is packed with iron, vitamin B, calcium, and folic acid. You get a lot of bang for your buck with any spinach-based salad.
Fresh strawberries: Not only are strawberries absolutely sweet and delicious, but they also offer a lot of nutritional value to any meal. Strawberries are rich in vitamins C and K, and they’re also a great source of potassium! Feel free to add extra strawberries to this salad or chop them differently. I like to leave bigger chunks, but bite-sized pieces work great too. If you love strawberries in salads, try my strawberry broccoli salad and strawberry quinoa salad next.
Feta crumbles: Tangy, salty feta is the perfect counterbalance to the sweet strawberries. If you prefer a creamier cheese, goat cheese is a delicious swap (it works beautifully in my arugula salad).
Red onion: I know raw red onion can be polarizing! If you’re not a raw onion person, check out my how to make caramelized onions post and use those instead. Raw red onion adds a delicious crunch and bite to any salad, plus it’s packed with antioxidants, vitamin C, and potassium. A little goes a long way!
Poppyseed dressing: Don’t be afraid — making homemade poppyseed dressing is SO easy. I use a combination of Greek yogurt, lemon juice, poppy seeds, and vinegar for a light, creamy dressing that’s way better than store-bought. Poppy seeds are known to support digestion and are packed with antioxidants!
How to Make Candied Almonds
These candied almonds were inspired by my oil-free maple roasted pecans! You’re not going to believe how easy they are to make — just three ingredients and 8 minutes in the oven.
Spray a baking sheet with nonstick cooking spray.
Toss slivered almonds with maple syrup and a pinch of salt.
Spread them in a single layer on the baking sheet.
Bake at 400ºF for 8 minutes until golden and fragrant.
They come out sweet, salty, crunchy, and completely addicting. Almonds also add a healthy dose of fiber and protein to this strawberry spinach salad!
How to Make Strawberry Spinach Salad
This salad couldn’t be simpler to throw together. Here’s the step-by-step:
Make the candied almonds: Toss slivered almonds with maple syrup and salt, then bake at 400ºF for 8 minutes. Let them cool while you prep everything else.
Whisk the dressing: Combine olive oil, Greek yogurt, lemon juice, apple cider vinegar, honey, poppy seeds, and salt. (Full recipe in my poppyseed dressing post.)
Assemble the salad: Divide fresh spinach among four bowls. Top with sliced strawberries, feta crumbles, sliced red onion, and candied almonds.
Dress and serve: Drizzle about two tablespoons of poppyseed dressing over each bowl and enjoy!
Tips for the Best Strawberry Spinach Salad
Use ripe, in-season strawberries: They’re naturally sweeter and juicier, which makes a huge difference in this salad.
Dry your spinach well: Excess moisture will dilute the dressing. A salad spinner works great here.
Dress right before serving: The spinach will wilt if it sits in dressing too long. If meal prepping, keep the dressing on the side.
Let the almonds cool completely: They’ll crisp up as they cool. If you add them while warm, they can wilt the spinach.
Thinly slice the red onion: Paper-thin slices distribute better and have a milder bite.
Substitutions and Variations
This salad is endlessly customizable! Here are some easy swaps:
Greens: Swap spinach for arugula, mixed greens, or a combination. My arugula salad uses a similar flavor profile.
Berries: Blueberries, raspberries, or blackberries all work beautifully in place of (or in addition to) strawberries.
Cheese: Try goat cheese, fresh mozzarella, or shaved Parmesan instead of feta.
Nuts: Candied pecans, walnuts, or pistachios are all delicious alternatives. My summer salad with honey roasted pistachios uses a similar concept.
Dressing: A simple balsamic vinaigrette or any of my favorite dressings would work here too.
Make it vegan: Skip the feta and Greek yogurt in the dressing — use a simple olive oil and lemon vinaigrette instead.
What to Serve with Strawberry Spinach Salad
This salad works as a light lunch on its own, but if you want to turn it into a bigger meal, here are my favorite pairings:
Grilled chicken: My juicy grilled chicken is the easiest way to add protein. Slice it right on top!
Salmon: A piece of pan-seared salmon pairs beautifully with the sweet berries and tangy feta.
Grilled California chicken: My grilled California chicken is another great summer protein option.
Soup: Keep it light with a cup of soup on the side for a perfect lunch combo.
Crusty bread: A slice of warm sourdough never hurts alongside a big salad!
How to Store and Meal Prep
This strawberry spinach salad is fantastic for meal prep! Here’s how I do it:
Meal prep containers: Divide the spinach, strawberries, feta, and red onion into four containers. Keep the candied almonds and dressing in separate small containers so nothing gets soggy.
Storage: The prepped components will last 3–4 days in the fridge. Add the almonds and dressing right before eating.
Dressing: The poppyseed dressing keeps for up to 1 week in an airtight jar in the fridge. Give it a good shake before using.
Candied almonds: Store in an airtight container at room temperature for up to 1 week. They’ll stay nice and crunchy!
Strawberry Spinach Salad FAQ
Can I make strawberry spinach salad ahead of time?
Yes! Prep all of the components and store them separately in the fridge for up to 4 days. Keep the dressing and candied almonds in their own containers and add them right before serving so nothing gets soggy.
What protein goes well with strawberry spinach salad?
Grilled chicken, pan-seared salmon, and shrimp are all excellent options. Even a handful of chickpeas or some edamame will boost the protein if you want to keep it vegetarian.
Can I use a different dressing?
Absolutely! A simple balsamic vinaigrette, raspberry vinaigrette, or even a light lemon dressing would pair well with the strawberries and spinach. Check out my favorite salad dressing recipes for more ideas.
Is strawberry spinach salad healthy?
Yes! Spinach is packed with iron, vitamins, and calcium. Strawberries are rich in vitamin C and antioxidants. The homemade poppyseed dressing uses Greek yogurt instead of mayo, keeping it lighter than most store-bought options. It’s a nutrient-dense salad that’s also naturally gluten-free.
More Salad Recipes to Try
Candied Slivered Almonds
First, spray a baking sheet with nonstick cooking spray. Then, lay slivered almonds down on the baking sheet and drizzle with maple syrup and season with a pinch of salt. Bake at 400ºF for 8 minutes.
Bhadrasana is a comfortable meditative sitting posture associated with steadiness, calmness, and the ability to sit for prolonged periods during yogic practices.
In the Hatha Yoga Pradipika, Bhadrasana is highly praised and described as the destroyer of all diseases. The text also refers to Bhadrasana as Gorakshasana.
However, the Gheranda Samhita describes Gorakshasana as a different posture, indicating variations in the naming and classification of asanas among classical Hatha Yoga texts.
Preparation for Bhadrasana
Bhadrasana can be practised in empty stomach or light stomach so that the hips, and the lower abdomen can relax comfortably.
Beginners should practise gentle hip opening, Knee mobility exercises before attempting Bhadrasana.
Avoid jerky movements while trying, holding or releasing the posture.
How to do Bhadrasana?
Sit in Dandasana with both legs stretched straight in front of the body.
Bend the right leg and place the right foot beside the right hip.
Bend the left leg and place the left foot beside the left hip, assuming a Vajrasana-like position.
Gradually separate the knees as far as comfortable while keeping the toes pointing backward and in contact with the floor.
Separate the feet slightly so that the buttocks and perineal region can rest comfortably on the floor between the feet.
Keep the spine, neck, and head erect in a relaxed and steady position.
Place the hands on the knees with the palms facing downward.
Close the eyes and breathe slowly and deeply, maintaining awareness of the breath.
Remain in the posture comfortably for the desired duration.
Preparatory pose for Bhadrasana
Virasana (Hero pose)
Vajrasana (Thunderbolt Pose)
Baddakonasana (Butterfly Pose)
After pose for Bhadrasana/ Post-Bhadrasana Pose
After performing Bhadrasana one can perform –
Simhasana (Lion pose)
Uttana Mandukasana (Stretched-up Frog pose)
Supta Veerasana (Reclining Hero pose)
Time spent During the practise
Beginners should start by holding the pose for 30 to 60 seconds gradually increasing for 3 to 4 minutes
Advanced practitioners can stay in this posture for 15 to 20 mins.
Benefits of Bhadrasana
Improves flexibility of the hips, groins, inner thighs, knees and ankles.
Promotes an erect spine and correct sitting posture for meditation.
Supports digestion and relieves abdominal discomfort.
Reduces fatigue and enhances energy levels.
Improves concentration and mental calmness.
Facilitates Moola Bandha and pelvic floor awareness.
May help strengthen the pelvic floor muscles and support urinary continence.
Gently tones the pelvic and reproductive organs and may help relieve menstrual discomfort and pelvic tension.
Supports postnatal pelvic floor strengthening when practised appropriately.
Calms the nervous system and reduces mental restlessness.
Effects on Chakras and Energy Channels
Bhadrasana stimulates the Root (Muladhara) and Sacral (Swadhisthana) Chakras, supporting reproductive health.
It prepares the body for Kundalini awakening.
Anchors the pelvis and directs prana upward, aiding meditation and deeper yogic practices.
Anatomy Involved in Bhadrasana
Arms: Elbows are extended or slightly relaxed, with the forearms pronated and the palms resting on the knees or thighs.
Neck: The cervical spine remains in a neutral position.
Spine: The thoracic and lumbar spine are maintained in an erect posture through the action of the erector spinae, multifidus, quadratus lumborum.
Hip joints: The hips are flexed, abducted, and internally (medially) rotated.
Knees: Deeply flexed and separated laterally.
Ankles and feet: The ankles are plantar-flexed, with the feet positioned beside the pelvis and the toes pointing posteriorly.
Pelvis and sacroiliac region: Provide a stable base of support and assist in maintaining an upright posture.
Core muscles: Gentle activation of the transversus abdominis, multifidus, diaphragm, and pelvic floor muscles contributes to postural stability.
The upright trunk position allows efficient diaphragmatic breathing.
Common mistake to avoid in Bhadrasana
Avoid rounding the back, keep the spine erect.
Do not drop the head or neck forward.
Relax the shoulders, avoid lifting them toward the ears.
Maintain slow, deep, natural breathing.
Avoid any strain in the knees, hips, or ankles.
Who should avoid Bhadrasnana /Precautions and Contraindications of Bhadrasana
People with severe knee pain, knee injuries, or advanced arthritis should avoid practising Bhadrasana.
Since Bhadrasana places the hips and knees in a sustained internally rotated and flexed position, it may aggravate existing joint conditions.
Pregnant women, individuals with lower back discomfort, those recovering from recent pelvic or abdominal surgery, and people with limited joint mobility should practise gently, use appropriate support.
Avoid forcing the posture or holding it for prolonged periods if discomfort or pain is present.
References
Hata Yoga Pradeepika – Swami Mukti Bhodhananda
Saharan A, Kumar A. Research-based explanation of the benefits of yoga asanas described in Hathapradipika. International Journal of Yogic, Human Movement and Sports Sciences. 2023;8(1):149–153.
Anatomy of Hatha Yoga – H. David Coulter
Gheranda Samhita
Thakare MM, Bhati KR. Study the efficacy of specific yogasanas in the management of stress urinary incontinence in women. World Journal of Pharmaceutical Research. 2018.
This article is authored by Dr Ashwini Bhat, Head of the Yoga & Physiotherapy Department at Easy Ayurveda Hospital.
For personalized guidance and answers to your health concerns, click below to consult Dr Ashwini Bhat online Via Google Meet:
Sharing a recap of what we did in Tokyo, where we stayed and already looking forward to going back.
Hi friends! How are you?? I hope you’re having a lovely morning. I have a lot of content to record today – Healing Code re-launches on Monday! – and am going to catch an upper body workout and the massage chair at the gym.
Today, I’m sharing the first of my Japan posts!
Here are our Japan and Korea recap posts so far:
Seoul recap, what we did and what we ate
Tokyo recap and why I love Japan (this post)
Kyoto itinerary and tips for travel to Japan
What we ate in Japan (and gf picks)
My Korean Head Spa experience
Tokyo recap and why I love Japan
I’ve been avoiding writing this post because the reality is that I have Japression.
Usually I feel a little down after coming home from a trip, but this is next level. It normally hits me hard that I can no longer walk outside all day (it’s way too hot here and Tucson is definitely not walkable), explore new places, spend uninterrupted time with the fam, eat incredible food, and shop all the livelong day. Instead, I’m back to chores, feeding everyone, and cleaning up after feeding everyone lol.
This trip feels different because Japan was unlike anything I’ve ever experienced. The culture, the way of life, the deep respect, kindness, care, and professionalism, the clean streets, the cleanest food, the scenery… it honestly felt like another planet.
One of the biggest things I noticed was the level of pride people take in everything they do. It didn’t matter if it was a restaurant server, Uber driver, hotel receptionist, convenience store employee, or someone helping us at the train station. Everyone seemed committed to doing their absolute best, and it was inspiring to see. People were kind and welcoming, everything felt incredibly safe, and I felt the best I’ve felt in a really long time while we were there.
I also noticed how healthy and well-groomed everyone seemed. You don’t really see people wandering around in pajamas screaming at each other lol. There’s just this underlying sense of respect for yourself and for the people around you.
What surprised me most was how calm my nervous system felt the entire time. Even though you’re surrounded by bright lights, huge buildings, and tons of people, it never feels chaotic. Everything is so organized and orderly that your body actually feels like it can relax. I didn’t realize how much I needed that feeling until I experienced it. Since we’ve been home, I’ve been trying really hard to bring pieces of that feeling back with me.
I mentioned this in my Seoul recap, but Japan and Korea honestly weren’t my first choice for a vacation. I knew it would be fun, but I felt overwhelmed by the planning and wasn’t sure if they’d be places I’d ever want to visit again. Now I feel so naive because I had no idea how special these countries are. I already can’t wait to go back.
People keep asking if I preferred Korea or Japan, and I can’t choose because they’re so different while also complementing each other perfectly. If you ever have the opportunity to visit that part of the world, do both. I promise you’ll understand the second you experience it for yourself.
And if you do both, I highly recommend starting in Seoul and then heading to Tokyo. It was the perfect combo. 🙂
Here are some of the highlights of our trip:
We stayed in two areas of Ginza.
The first part of our trip was near the Tsukiji Outer Market, where the streets are lined with food stalls, seafood vendors, and the best sushi of your life. (The famous tuna auctions have moved to Toyosu Market, but Tsukiji is still absolutely worth visiting for the food scene!!)
After our Kyoto trip, we stayed in Ginza proper, which was a lovely location filled with luxury stores (including the multi-story Tiffany flagship), restaurants, department stores, and endless shopping.
We booked the KOKO Hotel for both stays (same hotel brand, two different locations) using our Amex Platinum benefits. I preferred the location of the Tsukiji property because it felt a little quieter and more local, but the actual hotel and amenities were nicer at the Ginza location. (We stayed at one location for a few days before our short trip to Kyoto and the other one afterwards.)
One thing I loved about Ginza is that it felt incredibly clean, safe, and easy to navigate. We could walk almost everywhere and just took an Uber when needed.
Tokyo DisneySea
I always say we’re not “Disney people,” even though we go to the parks constantly and are about to go on Disney Cruise #8. We just don’t have Disney decor in our house, but I think we check all of the other boxes. 😉
Of course we wanted to visit a Disney property while we were in Tokyo. They have two options: Tokyo Disneyland and DisneySea. We chose DisneySea because it has unique rides and lands that don’t exist in the U.S., and it’s generally considered the better park for older kids and adults.
(the kids approve all of the photos I post and Liv asked me to put a heart on her face for this one)
The rides were incredible.
The animatronics, special effects, projection mapping, storytelling, and ride technology far exceeded my expectations. Peter Pan is one of my favorite rides and the Tokyo version completely blew the U.S. version out of the water. It’s longer, more immersive (3D), beautifully done, and genuinely feels like you’re flying.
We also loved Journey to the Center of the Earth, Rapunzel was gorgeous (the lantern scene was everything), and Sinbad ended up being one of our surprise favorites. It’s kind of like It’s a Small World, but with a banger theme song and some impressive animatronics (like the green giant!).
The food was also so much fun.
We completely fell in love with muscat-flavored everything while we were in Japan, and these frozen muscat desserts were a HUGE hit. I had two throughout the day and P had three.
They also have unique popcorn flavors everywhere. When we visited, the options included milk chocolate, soy sauce and butter, scallop and garlic (which was DELICIOUS),
caramel, and salted popcorn. Each stand has different flavors, so people literally collect popcorn buckets and walk around trying them all.
It’s also worth mentioning that everything was dramatically less expensive than the U.S. parks. A giant chicken leg was around 800 yen (about $5 USD), compared to $15 – 20 at home.
Our park tickets and even the paid ride reservations were a fraction of what we’d normally spend in the States. I tell ya, that’s worth the flight right there.
The only downside is that many of the ride reservation options (called DPA in the app) sell out quickly. I was able to purchase a few, but all of the free reservation options were gone shortly after we entered the park. Frozen and Indiana Jones were also closed during our visit, which was a bummer.
The park closed at 9 p.m. the night we visited, and many food locations stopped serving around 7-8 p.m., so I definitely recommend prioritizing rides early and planning dinner before things begin shutting down.
teamLab Borderless
This was an absolute must-do.
Tokyo has a few different teamLab experiences, and we chose Borderless. It’s an interactive digital art museum where the exhibits are constantly changing. You can walk through a room, come back 15 minutes later, and it looks completely different.
We spent hours wandering through the exhibits, drawing sea creatures that came to life on giant screens,
(the Pilot did this amazing turtle!)
getting lost in the light installations, and taking so many photos and videos.
It’s one of those experiences that’s hard to explain until you see it yourself.
I definitely recommend this if you’re traveling with kids, but the adults were just as entertained.
I’ve also heard amazing things about teamLab Planets if you’re trying to choose a location to visit!
Multiple 7-Eleven and Lawson stops
7-Eleven lives up to the TikTok and Instagram hype.
Every morning I grabbed something from the famous drink case. C1000 was my favorite and I miss it so much.
We also stocked up on muscat treats, smoothies, onigiri, and so many tasty snacks. It became our breakfast stop, snack stop, and post-dinner dessert stop.
It’s funny because there are exactly zero things I want to eat at 7-Eleven in the U.S., but there were dozens of things I looked forward to eating at convenience stores (konbini) in Japan.
They have fruit sandwiches, egg sandwiches, onigiri, coffees, sparkling drinks, smoothies, and desserts that are super delicious and also inexpensive. The smoothies were the best!! The container is just frozen fruit and after you pay, you scan the bar code on the machine, put the cup inside, and it adds liquid and blends it on the spot. Like I said, Korea and Japan are living in the future.
Riding the bullet train to Kyoto
I’d heard that if you’re already in Tokyo, it’s worth taking the train to Kyoto or Osaka to experience a different side of Japan.
I didn’t want to travel all the way across the world and miss it, so we added Kyoto to our itinerary and I’m so glad we did.
Kyoto deserves and is getting an entire blog post of its own because it was truly magical.
We rode the Green Car (the equivalent of first class) on the way there, which was lovely and comfortable. On the way back we rode regular reserved seats, and TBH, it wasn’t a huge difference (and the regular reserved seats were about $120 less for the four of us).
The trains are clean, quiet, efficient, and ridiculously punctual. Watching the countryside fly by while eating snacks from the station was a unique memory that I loved… I’d never really been on a train before (besides Polar Express!) and it was such a cool experience. Way less hassle than flying and felt just as quick!
Vintage luxury shopping
If you love designer bags, watches, jewelry, or accessories, Tokyo is heaven.
There are vintage luxury stores everywhere, and many of the pieces are in great condition and look brand new.
If you’re in the market for a Louis Vuitton bag, Gucci, Chanel, Rolex, or other luxury pieces, I would absolutely shop in Japan before buying elsewhere.
Also, bring your passport whenever you’re shopping because many stores offer instant tax-free purchases for tourists so you don’t have to deal with it at the airport.
Shibuya Crossing
We had to visit the famous Shibuya Crossing.
Pictures don’t really do it justice because it’s less about the crossing itself and more about the energy of the entire area. There are giant video screens, endless shopping, restaurants, lights, music, and thousands of people moving through the intersection in every direction.
It’s incredibly busy, but still feels orderly. People wait patiently, cross when they’re supposed to, and nobody is bumping or pushing into each other.
Outside the station is the famous Hachikō statue, honoring the loyal dog who continued waiting for his owner at the station every day, even after his owner passed away. It’s one of Japan’s most beloved stories, and seeing the statue in person felt surprisingly emotional.
We took photos, wandered the surrounding streets, did some shopping, and just soaked it all in. It’s touristy for a reason, and we loved it. If it’s your first trip to Tokyo, I think it’s one of those places you have to experience at least once!
Turns out that this post did not help my Japression at all, but I have a few more to go. I’ll be sharing all of the amazing food we ate (including GF options), a Kyoto recap and tips for traveling to Japan, and am happy to answer any questions, too!!
(dress from RTR and my beloved Vejas <– go-to travel walking shoes)
So, tell me, friends: what’s on your vacation dream list? Anything fun planned that’s coming up??
xo
Gina
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