Staying Present in the New Year

Today in class, we focused on staying present amongst the pull of the new year and the lull of the previous. This is a great time of new beginnings and a time for reflection about what new could be created in 2012 and what is no longer working from 2011. But, it can also be a distraction from where we are now. Being present takes such discipline as our culture rewards us for such planning and talking of the future and our past can often seem like it is following us like a tailgater. But truly the present is all we have. We miss so much of what is happening now by worrying about the future or relenting about the past. What if we were to truly focus on just being here in our present bodies, in our present mind forms and our present lives? What if we just celebrated the now and found gratitude for where we are and what we have molded ourselves to be today? We can enjoy so much more of life and truly live if we are able to temper the mind to stay present. So, I challenge you to celebrate the now and to give yourself the gift of the present for now and the year to come. You are you and no one else gets to be you...so celebrate that!

Here are the quotes I read in class:

These days, my practice is teaching me to embrace imperfection: to have compassion for all the ways things haven't turned out as I planned, in my body and in my life - for the ways things keep falling apart, and failing, and breaking down. It's less about fixing things, and more about learning to be present for exactly what is.
Anne Cushman

Your hand opens and closes and opens and closes. If it were always a fist or always stretched open, you would be paralyzed. Your deepest presence is in every small contracting and expanding, the two as beautifully balanced and coordinated as bird wings.
Rumi


Having spent the better part of my life trying either to relive the past or experience the future before it arrives, I have come to believe that in between these two extremes is peace. ~Author Unknown

OVEN BAKED STRIPETTI or Spaghetti SQUASH WITH LENTIL AND SPINACH SAUCE

OVEN BAKED STRIPETTI or Spaghetti SQUASH WITH LENTIL AND SPINACH SAUCE
INGREDIENTS
· 2 T olive oil
· 4 small stripetti squash or 2 spaghetti
· 1 onion, chopped
· 1 red bell pepper, chopped
· 1 pint sliced baby portabella's
· 3 garlic cloves, crushed
· 1 tsp sea salt
· ½ tsp black pepper
· fresh oregano
· parsley
· and basil to taste
· 2 bay leaves
· ½ cup green lentils
· 1 cup water
· 1/3 cup quinoa
· 1 14.5oz cans crushed tomatoes, 1 can diced
· 3 cups chopped spinach
· cheese of choice
INSTRUCTIONS
1. Preheat oven to 375F
2. Make slices in squash to vent and microwave on high, 4 min per pound, turn it over half way through. Let stand for 5 min to cool, slice in half, discard seeds, fluff with fork.
3. Meanwhile, in a large saucepan, cook onions, garlic, mushrooms and bell peppers in olive oil over medium heat until fragrant and the onions become translucent, about 5 minutes.
4. Add seasonings and lentils and continue cooking for 2-3 minutes. Add tomatoes, quinoa and water, bring to boil then lower heat and simmer, partly covered, for about 25 minutes, or until lentils are tender.
5. Remove from heat and stir in spinach leaves. Add half of squash, leaving half in the shell.
6. Spoon sauce into each squash half, then sprinkle with cheese, I used a little goat and Parmesan.
7. Bake in oven for 15-20 minutes, until cheese is melted and starts to color slightly

Yoga Nidra-Pose of the Month

Ahh, yoga nidra. For a while I had not a clue what this practice was but it is catching on all over the county. You can find yoga nidra on I-phone and Droid apps even now! What is yoga nidra?

Yoga-nidra is an efficient method of inducing complete physical, mental and emotional relaxation while maintaining consciousness. In fact Yoga Nidra not only brings physical and mental relaxation but also prepares the mind for spiritual evolution. It is mainly associates with pratyahara (withdrawing senses form sense-objects) and dharana (concentration).

In normal sleep, consciousness is absent and the unconscious is in charge. In Yoga Nidra the consciousness directs the unconscious to relax. Yoga Nidra is a 'sleep' where all the burdens, stress, strain, anxiety are thrown off to attain more blissful state of awareness, a relaxation much more intense than ordinary sleep. Yoga Nidra is said to be the doorway to samadhi!'

Benefits of Yoga Nidra
Yoga Nidra may have untold benefits that go beyond the therapeutic.
Yoga Nidra helps harmonizing two hemispheres of the brain and the two aspects of autonomous nervous system viz. sympathetic and parasympathetic. The rotation of body awareness stimulates different parts of the brain that control each and every body nerve. When you are aware of each part of your body, you are actually massaging the corresponding part in the brain as well. You establish the connection between the body and the mind. The impressions in the subconscious are brought to surface, experienced and removed. Thus, the fixation of awareness to the body is replaced with the awareness linked to subtler aspects of prana (life force) and spiritual dimensions.

How can you perform yoga nidra?
You tube, Amazon...You can purchase cds at stores (New Renaissance in NW Portland carries them). You can download apps for your smart phone or you can download a script from the internet and record yourself reading it and then play it during your practice. Most cds are around 20-45 minutes. I have a Droid app that is 7 minutes. When ever I feel like I need a nap but only have around 10 minutes..yoga nidra. When I feel mentally exhausted and need a break..yoga nidra.

Try it out...see what it can do for you.

Darkness Quotes from the Saturday Winter Solstice Class

On Saturday, December 24th I decided to take a spin on a traditional holiday and celebrate the Winter Solstice that occurred on the 22nd. This solstice marks the longest night and the shortest day. It is a day of darkness that is typically celebrated in many cultures as a day to gather with family and friends and light candles and eat a meal together. It is a time to celebrate the darker time in the year when we are more receptive to intuitive feelings and what is going on inside us. It is a great time to reflect on what is working in our life and what is not and what "light" we can bring into our life. We can also celebrate the "light" that has been with us in the previous year..something that has been sacred to us. This light can be like the star that brought the wise men to see the baby Jesus, or the candles that are lit in the Jewish festival of lights or the practice of your yoga that has been your centering for you...we surrender to the darkness as it is necessary so that when the light is present it illuminates the path for us. Darkness can be healing, balancing and often necessary for our growth so enjoy these "dark" quotes!


“To be a star, you must shine your own light, follow your own path, and don't worry about the darkness, for that is when the stars shine brightest”

“I will love the light for it shows me the way, yet I will endure the darkness because it shows me the stars.”

I said to my soul, be still, and wait...So the darkness shall be the light, and the stillness the dancing.
T.S. Eliot

As far as we can discern, the sole purpose of human existence is to kindle a light of meaning in the darkness of mere being.
Carl Jung

I have always thought it would be a blessing if each person could be blind and deaf for a few days during his early adult life. Darkness would make him appreciate sight, silence would teach him the joys of sound.
Helen Keller

People are like stained glass windows, the true beauty can be seen only when there is light from within. The darker the night, the brighter the windows.
Elizabeth Kubler-Ross

It is better to light a candle than curse the darkness.
Chinese proverb

Be a full bucket, pulled up the dark way of a well, then lifted out into the light.
Rumi

Holiday Eating Tips

We all know the holidays come with eating a little extra, exercising a little less, and feeling rather uncomfortably full and heavy. Here are some tips for how to make the holidays less of a train wreck to the digestive tract...

-Eat a snack(higher protein) before a holiday party so you are not arriving starving. Then once you arrive, eat slowly so that you can tell when you are 2/3 full and then stop eating (this is where self control comes in). It is good to also drink a full glass of water before you head to a party with adult beverages. We should fill our belly with 1/3 water and 1/3 food and then rest is to be left empty. Try taking smaller samples of lots of the offerings so you can taste more but stuff less. Chew slowly and try to avoid cold beverages with lots of food. The cold drinks slow digestion.

-If you know you will be eating foods that do not agree with you, cut a slice of fresh ginger and sprinkle it with salt and some lime juice and eat it or chew on it. This will start your digestive juices flowing. Another easy option is to pick up some papaya enzymes at the grocery and eat these with the meal. These are usually chewable and do not have a bad taste. They will help you digest your food easier. You can also make a bay leaf tea ( 1/2 tsp crushed bay leaf in hot water for 10 min with a pinch of cardamon) and drink the tea after eating.

-If the damage is done and you get home and get that "not so great tummy feeling" here are some natural ways to help with indigestion:
Chop up a clove of fresh garlic and and a pinch of salt and a pinch of baking soda and eat it. It is quite strong but it truly works (I had done this many a time) or squeeze juice from a 1/4 lime into a cup of warm water and add 1/2 tsp baking soda and drink this quickly. Yoga asanas like twists are great for sparking the digestive fire. You can also lay on your back and squeeze your knees to your chest. Another not so comfortable release after it has been 2 hours since you have eaten is to take a yoga block and place it between your ribs and pelvis and lay on it. (We have done this in my class before). Try to lay here for about 5 minutes.

-Try to take walk or move around after a big meal. You will feel better and rest easier.

-Enjoy each bite and ask yourself if each bite is worth another. Some experts say that after 3-5 bites of something the intial desirable taste of a food diminishes rapidly. So eat and savor a bite and say "Was that so wonderful that I want another bite?" If so then try another if it is not then save the calories for another delicious bite of something else or for later. Whatever you eat, bless it and enjoy it. No sense it spluging and beating yourself up over it all day. Eat mindfully.

-Never forget the cleansing effects of plain water. :)

Happy Holidays and Happy Healthy Eating!

Black Bean and Sweet Potato Soup

I am on a soup kick will all the cold weather so here is yet another one compliments of my gourmet cook friend, Michelle!

1 T olive oil
1 red onion, chopped
3 cloves garlic, minced
2 large sweet potato, peeled and chopped
1 roasted red pepper, chopped
1 poblano pepper, chopped
1 box broth (I used organic vegetable broth)
1 cup water
3 cans black beans, rinsed and drained
3 cans diced tomatoes (I used a tub of fresh organic salsa and 1 can diced tomatoes then cut back on the cilantro)
1 T chili powder
2 teaspoons cumin
Dash of red pepper flakes
1/2 bunch of cilantro, chopped
Salt and pepper, to taste

1. In a large soup pot, heat the olive oil. Add in the onion and cook until tender. Add in the garlic and cook for about 2 minutes.
2. Stir in the sweet potato and peppers. Cook for 5 minutes.
3. Add in the broth, water, black beans, and tomatoes. Stir well.
4. Add the chili powder, cumin, and red pepper flakes. Stir and toss in the cilantro. Stir again. Let the soup simmer on medium low for 30 minutes, or until the sweet potatoes are soft.
5. Season with salt and pepper and serve hot

Barley Soup

Ingredients:
6 c vegetable broth
1/2 c pearled barley
2 carrots, peeled and finely chopped
2 stalks of celery, finely chopped
2 small potatoes, peeled and finely chopped
1/2 medium sweet onion, minced
2 cloves of garlic, minced
1 tsp sea salt
1/2 tsp pepper
1/3 c fresh parsley

Heat the stock, barley, carrots, celery, potatoes, onion, garlic, salt, pepper and seasonings. Bring to a boil. Reduce heat and simmer for 30-40 minutes.

Prep time: 15 minutes
Cooking time: 30-45 minutes
Serves: 4-6

My Yoga Schedule for the Holidays

I will be subbing a lot at the Riverplace Athletic Club over the next two weeks:
Come join me at the following times:
12/20 7:10p Pilates
12/22 5p Yoga, 6p BodyPump and 7:10p Pilates
12/23 12p Yoga at Prana on NW 23rd and NW Irving(It is free!)
12/24 10:40a Yoga
12/26 9:30a BodyPump and 12p Yoga
12/27 7a Yoga, 5:30p Yoga at 24 Hour Fitness McLoughlin
12/28 6:15a Yoga, 12p Yoga
12/29 7a Yoga, 5p Yoga
12/30 12p Yoga at Prana
12/31 10:40a Yoga

All classes will be vinyasa style and similar to the Saturday class. Hope to see you!

Finding the best Core exercises

The "Core" has become a buzz word among the fitness industry these days. Everyone talks about the importance of the core and you see core work in most group exercise classes including yoga!

What is the core? The core can be defined as the trunk, shoulders and hips. Our spine holds all this together amazingly.

What are the best exercises for the core? Everyone has their favorites but honestly we want the best bang for our buck so we can do it and move on, right? Who wants to do hours of core work all day? There are two types of abdominal training: integrated and isolated. Isolated exercises occur when we focus on one muscle group-say the obliques (which run along the side of the waist roughly speaking) and we get this one muscle group to contract under load. For example, a twisting crunch is an isolated exercise for the obliques.
Integrated exercises combine many muscles in one exercise, like forearm plank or side plank.

Which is better isolated or integrated? New research is showing that integrated exerices provided more abdominal activity based on EMG studies. Research is also showing that the contractions in integrated exercises like planks mimic the muscle firing patterns we see when people walk. When we walk we use all the muscles in our core front, side and back!

What does this all mean? In the classes I teach, for example, BodyPump uses integrated exercises for the core track. In yoga most all the core work poses are integrated so you can just keeping showing up for class and you are set! Truthfully in yoga you are working your core in most all the poses anyway!

Information takes from Les Mills , "Applied Core Science"
Research was bases on Dr. Jinger Gottschall, Professor of Kinesiology

Early Bird Discount for the May 2012 Yoga Retreat

Just think as you watched the frosted trees and you bundle up to head into the outdoors, in 5 short months you could be on the beautiful, peaceful beaches of Tulum with my May 2012 yoga wellness retreat. You could be feeding yourself delicious healthy food and feeding your mind spiritual nourishment. Top that all off with treating your body to three yoga classes a day! Come join the fun. I am extending the early bird discount through December. You save $100. Bring a friend and you can save $250 each! A deposit of $500 secures your spot. Deposits are refundable up to $400 if cancelled atleast 3 months prior to the retreat. I am happy to work with you if you are on a tighter budget for now. Namaste!

Life

“Life is an opportunity, benefit from it.
Life is beauty, admire it.
Life is a dream, realize it.
Life is a challenge, meet it.
Life is a duty, complete it.
Life is a game, play it.
Life is a promise, fulfill it.
Life is sorrow, overcome it.
Life is a song, sing it.
Life is a struggle, accept it.
Life is a tragedy, confront it.
Life is an adventure, dare it.
Life is luck, make it.
Life is too precious, do not destroy it.
Life is life, fight for it.”
― Mother Teresa

Need some ZZZz Please!

Trouble getting that much needed rest? I myself have been having some issues with all my traveling to the east coast and time zone switches. Sleep is so important and when we are not getting good rest we pay! If you are like me , I eat worse when I do not sleep and I get headaches and feel fatigued. I do not have to sell you on the benefits of sleep. How about some tips for getting some good sleep?

- Deep breathing and meditation before bed. I like to do about 5 minutes of deep breathing on my back or comfortably seated. I like alternate nostril breathing or even breathing just in through the left side and out through the right side. This is a calming breath. I sometimes take a moment and imagine myself sleeping peacefully and awakening refreshed. Mind over matter. Sometimes just slowing down is what we need. Especially if you have been working on the computer or dealing with kids or anything that has really perked your mind up.
- Legs on the Wall Pose. See my pose of the month section for how to get into this pose. Try to stay here for about 10 minutes. You can do your breath work in this pose too! I sometimes do this pose in bed with my legs on the headboard.
-Drink a nighttime tea. Traditional Medicinals has one called Nighty Night that I like and Yogi Tea has a bed time, and a Stress Relief tea that is great.
- Journal. Let your mind wind down by getting all your thoughts on paper. Try not to sensor your writing just write to write.
-Drink glass of warm milk with 1/2 tsp nutmeg. This is an ayurvedic remedy for sleep.
-Rub warm oil on the soles of your feet and massage the bottom of your feet.
-Soak your feet in warm water with a little lavender oil. This will help to draw the energy down from your head and will stimulate relaxation.
-There are several homeopathic OTC remedies for sleeplessness that you can buy at most grocery stores but especially New Seasons.
-Try acupuncture! These practitioners can really help you treat what is causing you to lose sleep. He or she can also prescribe appropriate herbs.
-Ensure you are not eating a couple hours at least before retiring to bed. Your digestive tract should be resting instead of working while you sleep.

I hope these tips help you sleep in peace!

Ayurvedic ways to moisturize in the fall

Recently I was able to attend a very interesting ayurvedic workshop about "Vata season" which is the fall. In Ayurveda there are three doshas or energies (vata, pitta, kapha) which make up all that exists within ourselves. The doshas are based on the 5 elements (ether, air, fire, water and earth). Vata is the dosha relating to air or wind and this is the govorning force within the body that moves...breath, circulation, and the vital energy force..prana.

http://www.ayurveda.com/online_resource/index.html See this site to determine your dosha.

Vata types tend to get dry skin in the fall. The best oil to use if you are a vata type is sesame oil. Yep, sesame oil from the grocery store. Preferably, organic. This is a very warming oil. Warm your sesame oil by placing a jar of it in a bowl of hot water. Here are some great uses of sesame oil:
-After a shower, use the oil all over your body like you would a lotion. I like to add essential oils to this as well like lavender or rose.
-Using a dropper at 4-5 drops of oil (or warm ghee) to each nostril. This helps lubricate and clean the sinuses and is said to improve voice, vision, and mental clarity.
-Massage the warm oil onto the soles of your feet before bedtime to induce a good night's rest. You can also add some oil to the crown of your head.
-Gargle with the oil in the morning and before bed. Also, swish this all around your mouth. Once you discharge the oil from your mouth, massage your gums with your finger. This strengthens the teeth, gums and jaw and is said to improve your voice and to remove wrinkles from the face.

Quote of the week

Letting go doesn't mean we don't care. Letting go doesn't mean we shut down. Letting go means we stop trying to force outcomes and make people behave. It means we give up resistance to the way things are for the moment. It means we stop trying to do the impossible..controlling that which we cannot and instead focus on what is possible. Which can mean taking care of ourselves in gentleness, kindness and love.
-Melody Beattie

Retreat Special "Bring a Friend"

What could be more fun that a week long trip to the sunny beaches in Mexico for a yoga retreat? Doing this with a friend, spouse, or loved one! If you bring a friend to the retreat you can take $150 off each of your packages.
So share the love and bring a friend! :)

See retreat details under "Events".

Early bird registration ends in December.

Vata Calming Soup

This is a great,easy tasty soup for the fall. Those vata doshas (Ayurveda) will find this soup very calming and nourishing!
Ingredients:
1 medium butternut squash,peeled, seeded,and cut into 1" chunks (or be lazy like me and buy 2-10 oz frozen bags of squash chunks..thank you New Seasons)
1 medium sweet potato or 2 large carrots, peeled and chopped
1 large onion , diced
1 inch fresh ginger root, washed and finely chopped or grated
2 Tablespoons ghee (or coconut oil, or butter)
2 garlic cloves, smashed
1/4 tsp clove
1/2 tsp turmeric
1 tsp cinnamon
1 tsp cumin
3 cups vegetable broth or water
1 cup coconut milk, milk alternative or half and half
salt and pepper to taste

Directions:
1. Melt 1-2 tablespoons ghee in a medium skillet. Add squash, sweet potato and onion. Saute for about 7-8 minutes, stirring until veggies are golden.
2. Add garlic and cook another 10 minutes on lower heat until veggies are a caramel color. Remove from heat.
3. In a soup pot, over medium heat, heat 1 T ghee and ginger with spices. Saute until fragrant.
4. Add broth and veggies to pot. Bring to a low boil over medium heat. Reduce heat to low and simmer for another 10 minutes, partially covered.
5. Puree in a blender until smooth.
6. Return to soup pot and pour enough milk that the soup flows easily. Add salt and pepper to taste.

Taken from Yoga Journal

Recipe for Ghee

Recipe for Ghee taken from

The Complete Book of Ayurvedic Home Remedies

, Vasant Ladd

Two pounds of butter will make 1 quart of ghee

1. Place the organic, unsalted, sweet butter in a heavy, medium sized saucepan. Turn the heat to medium and heat until butter melts.
2. Turn down the heat, cook until the butter just boils. Continue to cook at this temperature. Do not cover the pot. The butter will foam and sputter for a while. Stir it occasionally with a stainless steel spoon.
3. In 12-15 minutes, your ghee will smell like popcorn and turn a golden color. Whitish curds will form and separate from the clear ghee. When the boiling quiets and the curds turn a light tan color the ghee is finished. Take the pot off the stove. The cooking time should not be any longer than 15-20 minutes.
4. Let the ghee cool until it is just warm. The solid curds will have settled on the bottom of the pot. Decant the clear liquid into a glass container. Dicard the curds.

Ghee can be stored at room temperature in an air tight container. Do not allow any water to enter the container as it will contaminate the ghee. Use a clean spoon to ladel out the ghee.

*Note: When I made this I just used 2 sticks of butter and I filled up most of an empty smaller jam jar.

The wonders of Ghee

Until a couple of years ago I had no clue what "ghee"(clarified butter) was. I was a vegan and anything to do with butter was uninteresting to me but this peaked my interest. I learned about the health benefits of ghee as I started reading about Ayurveda (India's 5,000 year old medical system) and decided to try it. I was first hooked on its flavor..wishing it tasted really healthy so I would not want to spread it on everything and anything..however, that was not the case. Its flavor is so rich and creamy that you will start inventing things that need some ghee...believe me. Not only is it tasty but it is amazing for your body in so many ways. Here is what Vasant Ladd (well known and respected Ayurvedic practitioner) suggests the health benefits of ghee to be:
-increases digestive fire and improves absorption and assimilation
-nourishes body tissues
-strengthens the brain and nervous system
-improves memory
-lubricates the connective tissue and makes the body more flexible
-supports immunity

Ghee can be ingested alone or used to spread on food for flavor. You can also cook with it. It can also be placed in the nasal passages to assist with dryness this time of year. You can also spread it on the body as a lotion for dry skin.

Where do you buy ghee? New Seasons, Whole Foods, Indian grocery stores, online or you can make it. I made some today and it is very easy and much cheaper than purchasing it!
Recipe to follow...try it and see what you think.

Note: Ghee is not recommended for those who are obese or who have high blood pressure. Check with your health care practitioner if you are unsure about using ghee.

Information from The Complete Book of Ayurvedic Home Remedies, Vasant Ladd

If you need a laugh...read this

http://www.elephantjournal.com/2011/10/actual-craigs-list-ad-for-a-1-yoga-mat-hilarious/

I honor all types of yoga but I must admit, Bikram is not my favorite way to practice. If you have ever tried a hot yoga or Bikram-type class you will enjoy this read...and even if you have not, it will make you smile.

Pose of the week-Guha "Hidden Pose" 11-21-11

I have recently found this pose in my personal classes with Lisa Mae at the Bhaktishop in SE Portland. I tried to find a photo of this pose and I was out of luck. It may be fun to see how I can describe this pose and then perhaps I will post a personal photo soon and you can see how well I did. :)This pose is called hidden pose because you block your eyes-restricting the visual senses. You are left to feel and see the pose from the inside.

This pose is similar to utkatasana. To begin, sit back into a chair like squat and bring your forearms to the outsides of you thighs close to your knees. Rest your belly on the tops of your thighs. Bring the palms to cover your eyes with the tops of your fingers resting near the crown of your head. Keep the weight in your heels and squeeze the thighs together with your arms.

This pose is an excellent reminder that our practice is not just what we see from the outside but it is what we connect with and feel from the inside..what the eyes cannot see!

Yoga Practice of the Week-Grounding

With fall here lots of things are moving..the leaves, the wind, the temperatures. This is considered Vata time in ayurveda. With all the wind movement, we need some grounding in our asana practice in order to feel secure and stable. Here is a nice practice that will not take you long but can help you ground in and breathe.

1. Easy pose (crossed legged or sitting on a block). Alternate nostril breath work without the hands (crazy I know!): Breathe in through the left nostril (just mentally focus your breath there) and out through the right nostril. Breath in through the right nostril and out through the left nostril. Repeat for 5 rounds. Lengthen your breath and focus on full belly breaths. Allow your hands to touch the ground for this breath work in order to assist you in feeling the earth.

2. Sun Salutations (traditional hatha style without the jump backs)4-5 rounds ** For photos
http://www.yogabasics.com/yoga-posture-sequences/classic-sun-salutation.html
3. Malasana (Garland Pose-variation) Stand with your legs wide and toes turned out slightly and squat down. Heel can be on a blanket if they do not come naturally to the earth. 10 breaths
4. Tree Pose 10 breaths on each leg
5. Utkatansa (Fierce Pose/Chair Pose) 10 breaths
6. Uttanasana (Forward fold)10 breaths
7. Supine twist (On your back: drop knees to one side and then the other)10 breaths
8. Happy Baby Pose 10 breaths
9. Savasana (Corpse Pose) Stay warm!5 minutes

Sweet Fall Quinoa Breakfast

This is a yummy way to start your day. The spices in this dish are warming...just what we need in fall!
Ingredients:
2 T raisins; 5 raw almonds, 1 fig, 1 cup quinoa, 1/2 apple cubed, 1T ghee (clarified butter); 1 3/4 c water; few strands of saffron (if you have it); 1 star anise; 1/2 tsp cardamon; 1/2 tsp cinnamon; 1/8 tsp clove powder, 1 tsp agave. pinch salt

Directions:
Soak the almonds, raisins,and fig in 1/2 c water overnight. Soak the quinoa in three cups of water for 45 minutes. Rinse and wash again and drain completely in a fine mesh strainer. In a medium sized pot, heat the ghee or coconut oil on medium heat and add the star anise. Saute for about 30 seconds. Add the drained quinoa, cubed apple, saffron, and spice powders and stir for about 3-4 minutes. Remove the skin from the almonds and chop coarsely. Chop the fig coarsely and add it along with the nuts and raisins to the quinoa. Saute for another 2-3 minutes. Now add the water, salt and agave and bring to a boil. Place a tight fitting lid on the pot and cook on low for 16-18 minutes. For a creamier texture, add an extra 1/2 cup of water or almond/rice/coconut milk to the cooking liquid.
Serve with warm milk!

If you are time pressured, you can use oatmeal! Ghee can be found at Whole Foods, New Seasons, and the Co-op in Hillsdale. Coconut oil can be used instead.

Recipe from Mistress of Spice, Aparna Khanolkar

Letting Go...my mantra for now

If you have been in my classes lately, you will notice that I am using a theme in my classes for this holiday season. It is "Letting Go" I am taking my exploration through the chakras and considering how each chakra can teach us how to let go of things in our life that no longer serve us. For me this has been a healing process and one which is not easy. I am a by nature controller and like to plan, prepare, and feel like I am directing the course of my life. I get anxious when my plans are crushed and I get irritated when people do not act like I need them to...I mean I had it all planned out! To be honest though all that needing to control is really exhausting. I am left feeling like superwoman needs a vacation and a secret potion of super energy that no amount of green tea can do for me. Truly for me to truthfully see what no longer serves me I have to recognize the additions to control that I possess so that I can start to loosen my grip on my life and open my life to new possibilities and wonderful surprises that even I cannot plan. Letting go and trusting...sounds easy..but boy it is challenging. Will you take the holiday detox challenge with me? What no longer serves you? What are you giving your energy to so that you are left feeling depleted? Perhaps by letting go of these things we allow our energy to remain in us so that we can feel more gounded, centered and true to who we are. Here is something I was given in my yoga retreat that spoke to me:

Let it Go
Let go of the ways you thought life
would unfold; the holding of plans
or dreams or expectations – Let it
all go. Save your strength to swim
with the tide. The choice to fight
what is here before you now will
only result in struggle, fear, and
desperate attempts to flee from the
very energy you long for. Let go.
Let it all go and flow with the grace
that washes through your days whether
you receive it gently or with all your
quills raised to defend against invaders.
Take this on faith: the mind may never
find the explanations that it seeks, but
you will move forward nonetheless.
Let go, and the wave’s crest will carry
you to unknown shores, beyond your
wildest dreams or destinations. Let it
all go and find the place of rest and
peace, and certain transformation.

Prana has free yoga classes!

Portland Yogi's...did you know that the new Prana store on NW 23rd Ave offers free yoga classes?
Check out the schedule at http://www.prana.com/portland
You can sign up the day of the class online to ensure you get a spot or just show up. Mats and props are provided!
I teach Holiday Detox Flow Fridays at 12p. Come join the fun!

Yoga Wellness Retreat

May 17-23 Tulum, Mexico

Come to the healing waters and sunshine of Tulum, Mexico at Amansala for 6 nights/7 days of yoga bliss. Located about 90 miles south of Cancun between the lush jungles and the calming, crystal blue sea, this quiet, eco friendly resort provides a peaceful haven. Beautiful white sandy beaches to walk and meditate on, an open, ocean front yoga studio for classes, and healthy delicious food will be just part of your experience. If you want a vacation to unwind, recharge and heal your spirit…this retreat will exceed every expectation.
Retreat Includes:
*6 nights/7 days at Amansala Resort
*3 locally sourced, healthy delicious meals (vegetarian options)
*3 Yoga classes per day (2 Vinyasa and 1 restorative)
* Daily meditation on the beach
* Mayan massage * A group healing Mayan, clay treatment beachfront(we will do a fun ritual with this)* Activities such as a trip to the Cenotes, Salsa lessons, tribal drumming,and full use of the facilities
Pricing: ($500 deposit required to sign up) Triple Occupancy: $1499 Double Occupancy: $1699 Single Occupancy (efficiency): $1800 Single Occupancy: $2199 -Earlybird discount of $100 : 12/15

** If you have joined me for a previous retreat you can take a discount of $100.
** Transfers to and from the resort from the airport are not included. I will arrange for this once I get everyone'e flight information so that we can get group rates. The average fare is about $45 for a one way transfer of about an hour and half.
** Please speak to me if you need assistance with financing.
** Parters, spouses, friends are all welcome whether they enjoy yoga or not. The resort is casual and there is plenty to do.