Fitness Pearls by Jill

Healthy Snacking

2012-01-30T21:28:00.000-08:00

Working long hours can make it difficult to maintain healthy eating habits. Come 3 p.m., that candy dish at the front desk can be mighty tempting if you're feeling stressed and unfocused. To stick with a healthy diet, and to avoid the blood-sugar highs and crashes that come with impulsive snacking, plan ahead. Pack a nutritious lunch that includes a good mix of protein, carbohydrates, and fat, opting as much as possible for fresh fruits and vegetables and whole grains. And keep a variety of healthy snacks on hand to keep your energy stable and cravings at bay.

Add these healthy options to your grocery shopping list: raw or roasted nuts and seeds; fresh and dried fruits and vegetables; granola and energy bars made with whole foods and no added sugars; whole grain hot and cold cereals; dairy, soy, or coconut yogurt; whole grain crackers; nut butters and hummus.

Also, don't forget the importance of drinking plenty of water. Sometimes we can mistake dehydration for hunger. Sometimes when I am hungry and feeling the need to snack I will drink a glass of water and wait about 15 minutes to see if I truly feel hungry. Our culture has us waking up to coffee and caffeinated beverages that dehydrate us. Try waking up to a glass of warm water to flush out the kidneys and hydrate you for your day!

Cyber Eyes

2012-01-26T10:35:00.001-08:00

Yoga Journal - Yoga Holistic Healing - Cyber Eyes

This is a great article on how to help tired eyes if you stare at a computer for many hours a day. Another suggestiion to awaken tired eyes is to rub your hands together briskly for about 15 seconds and then cup your palms over your eyes and breathe deeply. The energy from your hands can revive tired eyes. I also like to take frequent breaks from computers and other electronic devices and close my eyes and breathe. I try to take out the visual stimulation and notice how I am feeling. We rely so much on our sight that it can be interesting to try to "feel" what is going on in your body instead of relying on what you see! My favorite pose for this is guha or hidden pose. You can check that pose out by looking under the "poses of the week".

Guest House poem from class

2012-01-21T14:28:00.000-08:00

This being human is a guest house.
Every morning a new arrival.

A joy, a depression, a meanness,
some momentary awareness comes
As an unexpected visitor.

Welcome and entertain them all!
Even if they're a crowd of sorrows,
who violently sweep your house
empty of its furniture,
still treat each guest honorably.
He may be clearing you out
for some new delight.

The dark thought, the shame, the malice,
meet them at the door laughing,
and invite them in.

Be grateful for whoever comes,
because each has been sent
as a guide from beyond.
Rumi

NY Times:Yoga Can Wreck Your Health.(Here Are 7 Ways To Avoid It)

2012-01-21T13:49:00.000-08:00

NY Times: Yoga Can Wreck Your Health.â€ (Here Are 7 Ways To Avoid It)

Here is a follow up article to the one I posted before from the new York times. I think he makes some valid points. The first is that the ego does not belong on the mat..stay with your level and respect your body. The second is that yoga does not have to be only asana...we can meditate and breathe and that can also be yoga. While I like a more vigorous yoga practice I do often find depth and healing by slowing down and actually letting the poses sink in. I find that I tend to listen to my body more when I am not rushing through the poses. Then there are days that I need a tough practice to slow down my mind. What I take away from both of the recent articles is that the term "yoga" can mean many things to many different people. As long as your yoga benefits you and that you perform it consciously...what does it matter what others think?

Coffee! The Good, the Bad, and the Ayurvedic Perspective.

2012-01-18T21:24:00.000-08:00

Coffee! The Good, the Bad, and the Ayurvedic Perspective.
This is an interesting article on the pros and cons of America's favorite drink...coffee!! See what you think. My opinion...I have my one cup of good coffee 3to 5 days a week because it tastes amazing in my French press. Otherwise for me it is chai or green tea!

Yoga Journal Office Yoga - Stress relief you can do at your desk. Day 1

2012-01-17T12:40:00.000-08:00

Yoga Journal Office Yoga - Stress relief you can do at your desk. Day 1

This is a great way energize your body when you are feeling tired and sluggish. Arm raises allow you to open your chest allowing more oxygen into your body. You can watch the video for a demo.

There is also a tip here for creating more core stregnth simply by sitting on the floor for a few minutes a day. Maybe use this time for some deep breathing or meditation. This is a great way to center yourself when you are feeling stressed.
Enjoy!

Office Yoga

2012-01-16T22:15:00.000-08:00

Do you have a desk job that requires you to sit for a large portion of your work day? Do you travel in airplanes many of your days? Most of us answer "yes". Even if you do not have park yourself in a chair all day most of us spend a considerable amount of time in front of a computer during some part of our day..ok or an ipad or smart phone. :) Recently, I taught a workshop on office yoga. Not all of us can fit a yoga class into our busy days but what we can do is squeeze in some simple yet effective yoga poses to counteract the stiffness and poor posture that can come from all that sitting on your rump. You don't have to have an hour to get some yoga into your day..just a few minutes! Click on the link to the article and sign up for a free 3 week "Office Yoga" newsletter from Yoga Journal and get some stress busting ideas for your workday. You will also receive some ideas on some poses that you can do from your desk all with instructional videos.

I will upload my work yoga handouts as well on another post!

Yoga Retreat 2012 Update

2012-01-16T21:58:00.000-08:00

There are still some spaces in my May 2012 Tulum Yoga Retreat! We will have an amazing environment, fantastic company (based on who is going), delicious healthy food and to top it all off..yoga! If you are thinking that a warm vacation is on your list of New Year's resolutions then come join me. Feel fee to email me with questions! The "bring a friend" discount is still available too. :)

The retreat that I attended in Tulum last Novemeber forever changed my life. It gave me for the first time in a long time a true break from my life so that I could pause and reflect. I came away rejuventated and recharged and ready to re-enter my busy life. It forced me to recognize that need to escape every so often and to give myself the gift of slowness and simpleness. What better way to do this than to incorporate my love for yoga! So, if you need a break or a chance to just stop and let your life sink in, then I think you will find that a yoga retreat can be the best medicine!

Hope to see you there!
For more information, click on "Events" and find the 2012 Tulum Retreat information.

Yoga at Work Workshop at Prana

2012-01-11T17:42:00.000-08:00

Come join me at Prana this Friday at 6p for a "Workplace Yoga" workshop. We will explore poses you can do to help get you through your day..all from your desk! Click on the title of this article to see the Prana schedule of events for this weekend. This weekend Prana is hosting a wellness weekend. There are many workshops and all are free!!

Prana is a clothing store located on NW 23rd Ave on the corner of NW Irving. They sell womens's and men's casual and athletic clothing and accessories. They also offer free yoga classes! :)

Yoga Pose of the Month-Bhujangasana "Cobra" Pose

2012-01-10T08:32:00.000-08:00

Cobra pose...one of my new favorite poses. It has taken on new meaning to me recently after really learning how to access the full potential of the pose and after hearing its symbology. Cobra pose is normally practiced alone as part of a backbend asana or in sun salutations as an option for upward facing dog. I used to hear my teachers say, "Updog or Cobra" during sun salutations and think.."Why would I do cobra...when updog is so expansive and strong looking?". Well, as it turns out cobra is actually a harder pose physically to perform. It takes a lot of balancing of muscle work between the core and the back and the releasing of the shoulders down and back so that the chest is free..all with the strong support of the arms to assist in the expansion. I sometimes found that in "Updog" I was just hanging out there and no doing much with my legs or my back. Yes, I was getting a chest opener but that was about it. I started substituting more cobras in for down dogs and I have found myself getting stronger...and besides yoga is not about looks..

Cobra pose is a reminder to ourselves to seek from within. Snakes do not have ears and so they sense motion and sounds by vibration. They are close to the earth so they "feel" it. Yes, they can see but they do not rely only on their sight. It is a great reminder to us to stop more and to feel what is going on inside us...not just how do things look? Sometimes we can get ourselves into a pose but does it feel therapeutic? Perhaps if we could turn off our vision and our ears and just listen and feel we would truly trust the inner wisdom we have.

Here are some tips on getting into cobra more effectively:
* Plant your hands beside your ribs (away from the crown of the head). Hands can be wider and do not have to be right beside the ribs if this causes you to force your shoulders towards your ears or if this limits the backbending potential.

* Firm up the legs! Press into the front of the feet and the legs. Cobra draws upon a strong base so keep your legs engaged in the pose! It also helps to think about pressing the outer seams of the legs away from you (without actually moving them away). Pretend someone was standing on the outside of your legs and you were pressing the outsides of your calves into their inner edges of their calves. This inwardly rotates the thighs which naturally causes you to have a backbend.

* Move the shoulders out of the way! Lift the shoulder blades up , draw them together (without slamming them together), and press them away from your ears. This will naturally open the chest.

*Engage the core! Draw your belly in and pull it back towards the spine to peel it away from the floor.

*Press into the hands and balance the arm strength and support with the legs and the core. Think synergy!

*Tuck your chin and lengthen the neck. Draw the front of the throat towards the back of the throat. This keeps tension from forming in the neck and shoulders.

* Keep re-adjusting. Press more into the legs and then lift more through the belly, draw the shoulders further down your back and breath in deeply. You do not have to be in the fullest extension of the pose in the first breath!

Benefits from the Pose:
*
•Strengthens the spine
•Stretches chest and lungs, shoulders, and abdomen
•Firms the buttocks
•Stimulates abdominal organs
•Helps relieve stress and fatigue
•Opens the heart and lungs
•Soothes sciatica
•Therapeutic for asthma
•Traditional texts say that Bhujangasana increases body heat, destroys disease, and awakens kundalini.

For beginners: Roll up a blanket so that it is triple rolled and long like a tube. Place this blanket horizontally between your hip bones and naval. This will give you a little boost so that you can feel the lift of the chest.

Harvard Declares Dairy NOT Part of Healthy Diet

2012-01-10T07:56:00.000-08:00

Harvard Declares Dairy NOT Part of Healthy Diet
Michelle Schoffro Cook
January 8, 2012
2:30 pm

The Harvard School of Public Health sent a strong message to the United States Department of Agriculture (USDA) and nutrition experts everywhere with the recent release of its “Healthy Eating Plate” food guide. The university was responding to the USDA’s new MyPlate guide for healthy eating, which replaced the outdated and misguided food pyramid.

Harvard’s nutrition experts did not pull punches, declaring that the university’s food guide was based on sound nutrition research and more importantly, not influenced by food industry lobbyists. The greatest evidence of its research focus is the absence of dairy products from the “Healthy Eating Plate” based on Harvard’s assessment that “…high intake can increase the risk of prostate cancer and possibly ovarian cancer.” The Harvard experts also referred to the high levels of saturated fat in most dairy products and suggested that collards, bok choy, fortified soy milk, and baked beans are safer choices than dairy for obtaining calcium, as are high quality supplements.

Kudos to Harvard for promoting greater consumption of vegetables and fruits, as well as healthier protein options such as fish, beans or nuts. And kudos to Harvard for ignoring the lobbyists and showing the USDA what healthy eating is all about.

Read more: http://www.care2.com/greenliving/harvard-declares-dairy-not-part-of-healthy-diet.html#ixzz1j4U0dzvS

Is Yoga too risky?

2012-01-09T20:14:00.000-08:00

Click on the title of this article to read a recent NY times article about yoga and injuries. I have heard more people talking about this article lately. I am not at all offended by the article and I think the author makes some valid points. We are all not meant to do all the crazy poses that are encompassed in "yoga". It my opinion yoga is the most powerful and amazing medicine for your body but I use the term yoga loosely. Yoga for me is not just the "workout" but yet the discipline, the wisdom, the energetic medicine, the teachings and yes the physical movements. With that said, you must always approach any physical activity with a respect for your body. We are all not created and put together the same (thank God) and so our bodies do not always welcome the shapes we may wish to create with our bodies. We also must respect the fact that the majority of us sit all day and exercise is a small fraction of the time we are awake. So knowing this why do we think that with enough will we can contort our bodies to ridiculous shapes without any respect for the fact that our bodies may not support this? That is why yoga teaches to leave the ego at the door when you enter a yoga class. That is also why yoga teaches to tune into the body the entire class and to feel and assess what is going on. We have to show "non-violence" to our bodies when they tell us "enough" and or "this is not intense this is painful". It is easy to get swept up in the moment and to just "endure" it because our goals are held so sacred and besides who wants to be a yoga wimp in front of the class?...who wants to modify when it would appear to look more sophisticated to contort and force our body to look like the slender bendy girl in the front row? Power yoga is the restraint to hold the power of our bodies wisdom over the egos grasp. It is hard but it is the only way our yoga will be therapy for us and not a pre-requisite for an ER visit.

The teacher I now study with, Lisa Mae Osborn really teaches us to think about our classes and the people in them and to teach poses that help the "general" public. There are some favorite poses of mine that I just will not teach anymore because I do not feel that the benefits to the few outweighs the risk to the many. I realize though that I cannot injury proof my classes to 100%. I just hope to educate my students on how to listen to what the true voice of their bodies are saying and to respect this amazing temple that we are given so that we can enjoy life.

Interesting information on Headaches

2012-01-06T13:08:00.001-08:00

What You Need to Know If You Get Headaches

By Dr. Peter Borten, LAc, DAOM, Acupuncturist and Herbalist at The Dragontree Spa and Creator of Imbue Pain Relief Patch

A young man once came to see me for treatment of severe, nearly constant headaches that were ruining his life. He had been having them for about a year. I noticed something about his posture while we were talking. His head came too far forward of his shoulders. If you can imagine what you might do if you were working on a computer and craned your head forward to see something in small print on the screen – this was the resting position of his head. It was subtle. But I know to look for it, especially since I have some tendency to do this myself. In my case, I think it started from playing saxophone while growing up. I spent eight years bringing my head forward to get my mouth on the mouthpiece of the instrument.

Though I didn’t actually expect him to say yes, for some reason I found myself saying, “You don’t happen to play the saxophone by any chance, do you?”

“What? Yes!” he responded. “How did you know that?!”

I was probably almost as surprised as he was. This seemed to make me instantly credible – and seemingly in possession of some psychic abilities – so I don’t think he believed me when I said, “Wild guess.”

After doing the usual tests, I proceeded to examine his neck and his upper back. I found the muscles to be quite tight and full of active trigger points. Without doing any other treatment, I put about twenty acupuncture needles directly into these tight muscles, primarily along the inside edges of the shoulder blades (that is, between the shoulder blades and the spine, right up against the shoulder blade), and I let him lie there under a heat lamp for about 45 minutes.

That one treatment was all it took to end the cycle of headaches. He called me some months later and said he had meant to come back, but since he no longer had headaches, he wasn’t sure if it made any sense. I told him to save his money.

I never tell people to expect results like this. Some types of pain are exceedingly stubborn. But this kind of miraculous healing happens often enough that I’m no longer surprised by it. I can take some of the credit, since I happened to be the guy who delivered the treatment, but it’s mostly just a matter of paying attention and knowing what to look and feel for.

While headaches can be a symptom of a huge range of problems, from brain tumors to chemical exposure to dehydration, this was nothing more than a tension headache. And tension headaches always involve myofascial trigger points – hyperirritable lumps in strained, tight muscles. Most of the time, they can be neutralized quite readily with the right kind of acupuncture or massage. Afterwards, I nearly always follow the treatment with application with one of my Imbue patches. Sometimes, if I don’t have time for a treatment, I’ll just give a patient some of the patches, and frequently they report that the pain went away even without any other treatment.

I also tell them to drink about half the number of pounds they weigh as ounces of water (for instance, a 120 pound person would drink 60 ounces of water), spread out over the whole day. Plus, I give them a lacrosse ball and tell them to do their own maintenance by lying on the floor with knees bent, placing the ball under the back at the most tender area, and then waiting and relaxing. Then, the ball is moved to another tender spot, and so on, until the whole area feels better. Often, fifteen minutes of work with a ball can stop a tension headache. You can read more about this in the head pain section of the Pain Expert tool I created for the Imbue website: www.imbuebody.com

So, while I encourage anyone with severe or unusual headaches to see your medical provider, it’s always worthwhile to also check out the muscles of the back of your neck and your upper back. Our activities revolve so much around our heads and upper limbs, this area is just particularly prone to getting cranky.

One more thing. If you spend a lot of time sitting in a chair at a table or desk, using a computer or doing some other work with your hands, not only are your neck and upper back likely strained, it’s also probable that your shoulders are rounded forward much of the time. This is especially true if you use a laptop, because the narrow keyboard makes you bring your hands close together. Over time, this can promote shortening of the chest muscles – the pectorals. That is, the distance between the shoulders and the breastbone (sternum) becomes shorter than is healthy. If your chest is compressed this way, then your shoulder blades are going to be spread wider in the back than is natural, which perpetuates strain of the upper back muscles. Therefore, in order to release the upper back muscles in a sustainable way, you often must pay attention to your posture, keeping your shoulders back and your chest open. Chest-opening stretches, acupuncture and massage of the chest will help, too.

Be well,

Dr. Peter Borten

Protect Your Breasts.

2012-01-03T13:14:00.000-08:00

Protect Your Breasts.

An interesting article by John Douillard, a leading Ayurvedic physican, on the importance of iodine and iodide in women's diets.

Take the 21 day Yoga Challenge!

2012-01-03T12:01:00.000-08:00

Yoga Journal will start a 21 day Yoga Challenge on January 9th. There will be daily video for a yoga practice and a newsletter with recipes and wellness information as well as a weekly meditation. All for free! Just sign up and pick a track: beginner or intermediate. You can also set and track goals. What a great way to start off the new year with a habit worth keeping!

If you do not have time for this program then try doing one pose a day for the 21 days or 3 Sun Salutations per day...the goal can be achievable but yet small. Any dose of yoga is worth your time. I will also be sharing any really cool tips or information that I learn on my blog.

Happy New Year and may it be a year filled with more yoga!

Gentle Flow

2012-01-03T11:56:00.000-08:00

Take a look at this nice flow for some revitalizing when you want a guided tour!Just click on the title.

Balancing Yoga Practice

2012-01-03T11:46:00.000-08:00

Overall_Balancing
1

Anjaneyasana
Low Lunge

--------------------------------------------------------------------------------

2

Virabhadrasana III
Warrior III Pose

--------------------------------------------------------------------------------

3

Virabhadrasana I
Warrior I Pose

--------------------------------------------------------------------------------

4

Virabhadrasana II
Warrior II Pose

--------------------------------------------------------------------------------

5

Utthita Parsvakonasana
Extended Side Angle Pose

--------------------------------------------------------------------------------

6

Utthita Trikonasana
Extended Triangle Pose

--------------------------------------------------------------------------------

7

Prasarita Padottanasana
Wide-Legged Forward Bend

--------------------------------------------------------------------------------

8

Malasana
Garland Pose

--------------------------------------------------------------------------------

9

Paripurna Navasana
Full Boat Pose

--------------------------------------------------------------------------------

10

Ustrasana
Camel Pose

--------------------------------------------------------------------------------

11

Setu Bandha Sarvangasana
Bridge Pose-with block between knees

--------------------------------------------------------------------------------

12

Setu Bandha Sarvangasana
Bridge Pose-without block with option for Wheel Pose

--------------------------------------------------------------------------------

13

Uttana Shishosana
Extended Puppy Pose

--------------------------------------------------------------------------------

14

Ardha Matsyendrasana
Half Lord of the Fishes Pose

--------------------------------------------------------------------------------

15

Bharadvajasana I
Bharadvaja's Twist

--------------------------------------------------------------------------------

16

Eka Pada Rajakapotasana
One-Legged King Pigeon Pose

--------------------------------------------------------------------------------

17

Baddha Konasana
Bound Angle Pose

--------------------------------------------------------------------------------

18

Janu Sirsasana
Head-to-Knee Forward Bend

--------------------------------------------------------------------------------

19

Upavistha Konasana
Wide-Angle Seated Forward Bend

--------------------------------------------------------------------------------

20

Halasana
Plow Pose-Hold for 15 breaths

--------------------------------------------------------------------------------

This is a great morning routine to do if you need a boost of energy and want to get your enenrgy flowing for the day. Start with some pranayama like alternate nostril breathing for about 3-5 rounds and then start the asana sequence. Hold each pose for about 5 breaths at least. If you are unsure about any of the poses you can go to www.yogajournal.com/poses and you can search for the pose description. I can also email you a word document of this sequence!
Enjoy!

Staying Present in the New Year

2011-12-31T12:57:00.000-08:00

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

2011-12-27T22:20:00.000-08:00

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

2011-12-27T22:08:00.000-08:00

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

2011-12-27T22:00:00.000-08:00

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

2011-12-27T21:39:00.001-08:00

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

2011-12-18T16:48:00.000-08:00

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

2011-12-17T15:53:00.000-08:00

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

2011-12-17T15:47:00.000-08:00

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

2011-12-10T21:50:00.000-08:00

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

2011-12-10T21:39:00.000-08:00

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

2011-12-10T21:37:00.001-08:00

“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!

2011-12-10T21:08:00.000-08:00

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

2011-11-26T21:12:00.000-08:00

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

2011-11-26T21:07:00.000-08:00

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"

2011-11-21T20:49:00.001-08:00

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

2011-11-21T20:36:00.000-08:00

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

2011-11-21T20:26:00.000-08:00

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

2011-11-21T20:02:00.000-08:00

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

2011-11-20T21:44:00.000-08:00

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

2011-11-20T21:25:00.000-08:00

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

2011-11-20T15:58:00.000-08:00

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

2011-11-20T15:41:00.000-08:00

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

2011-11-20T15:24:00.000-08:00

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!

2011-11-15T18:45:00.000-08:00

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

2011-11-15T18:27:00.000-08:00

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.

Pumpkin Whole Wheat Muffins

2010-11-21T12:03:00.000-08:00

This is such a yummy, moist recipe for muffins that are healthy too!

Ingredients:
1/2 c raisins
1.5 c whole wheat flour
1/2 c brown sugar ( I used the organic brown sugar replacement-cane sugar)
1 tsp pumpkin pie spice
3/4 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
2 eggs ( you can use egg replacer as well)
1 c canned pumpkin
1/2 canola or coconut oil ( I used less and added some ground flax meal)
1/2 c honey ( I have used brown rice syrup and they are plenty sweet)
1/2 c chopped walnuts (optional)

1. Preheat oven to 350. Grease a 12 c muffin pan or use liners. Place raisins in hot water and let them plump for 2-5 minutes.
2. In a large bowl, stir the flour, brown sugar, spices, and baking soda/powder. Make a well in the center and add eggs, pumpkin, oil, and honey. Mix only until dry ingredients are absorbed. Drain water from raisins and add these in along with the walnuts. Spoon into muffin cups about 2/3 full.
3. Bake for about 18-22 minutes until the top springs back when lightly touched. Cool in the pan before removing.

Enjoy!

Nutrients in Pumpkin
Pumpkin is low in fat and calories and rich in disease-fighting nutrients such as:

•Alpha-carotene
•Beta-carotene
•Fiber
•Vitamins C and E
•Potassium
•Magnesium
•Pantothenic acid

Health Benefits of Pumpkin
The alpha-carotene and beta-carotene are potent antioxidants found in pumpkin and are pro-vitamin A carotenoids, meaning the body converts them to vitamin A. Vitamin A promotes healthy vision and ensures proper immune function. The beta-carotene in pumpkin may also reverse skin damage caused by the sun and act as an anti-inflammatory. Alpha-carotene is thought to slow the aging process and also reduce the risk of developing cataracts and prevent tumor growth. Carotenoids also boost immunity and lessen the risk of heart disease.

Read more at Suite101: Health Benefits of Pumpkin: Nutrient-Rich Fruit with Anti-Aging and Disease-Fighting Properties http://www.suite101.com/content/health-benefits-of-pumpkin-a153140#ixzz15wwgOnIQ

Knee Care

2010-09-13T12:45:00.000-07:00

Maintaining healthy knees is so important for those of us with an active lifestyle. Knee pain and knee injuries are quite common and can take us away from the activities that we enjoy. The knee was designed for forward and backward motion so it is easy to understand how imjuries can occur when knees are torqued or twisted. Yoga is a great way to strengthen and create suppleness in the knee joint. Yoga provides a nice approach because it allows you to also strengthen and support the areas of the body that can cause knee pain. Weak ankles puts more compression on the knees. Standing poses in yoga can help with strenthening the ankles. Focus on lifting the inner arches of the foot and pressing the outer edges of the feet into the mat. Tight hips and glutes can also lead to knee pain and ankle instability. Our hip muscles stabilize us as we walk so tightness here can affect even the most basic activity. Tight hips and glutes can also cause the knee to rotate inward during lunges. Focus on tracking the knee right over the ankle in lunge positions.

Here are some great poses to strengthen and stretch the muscles in the hips, glutes and ankles so that you can keep your knees healthy!

1. Viraana (Hero Pose): Keep your feet parallel to one another and right up against your outer hips.
2. Utthita Parsvakonasana (Extended Side angle pose): Press the outer edge of your back foot down firmly, lift the inner arches of both feet and keep your front knee aligned with your ankle.
3. Parsvottanasana (intense side stretch pose): Lift the inner arches of both feet, lift your inner knee and knee cap.
4. Ardha Chandrasana (Half Moon Pose): Lift the knee cap of your standing leg and activate the arches of both feet. For help with balance use a block under your hand or press your back heel against a wall.
5. Eka Pada Rajakapotasana (Pigeon Pose): Use a block under your hips and ensure your hips are neutral. Press the top of the back foot into the mat to align the back knee.
6. Viparita Karani (legs on the wall pose): To align knees, you can use a strap around your thighs.

Yoga Pose of the Week- 9/10/10 Wheel

2010-09-10T14:26:00.000-07:00

Urdhva Dhanurasana (Upward Bow or Full Wheel Pose)

Benefits
* Expands chest and shoulders

* Stretches hip flexors and core musculature

* Stretches wrist flexor muscles

* Strengthens muscles that control the shoulder blades

* Strengthens gluteus muscles of the hip and hamstrings at the back of the thigh

* Strengthens low back musculature

* Relieves some forms of low back pain

* Therapeutic for asthma, opening accessory muscles of breathing

* Traditionally thought to stimulate the thyroid and pituitary glands, counteract depression, and aid in infertility.

Cautions
* Carpal Tunnel Syndrome or tendonitis of the wrist

* Low Back pain aggravated by extension

* Shoulder impingement

* High Blood pressure

* Headache

Steps
(OORD-vah don-your -AHS-anna)

urdhva = upward

dhanu = bow

1. Lie on your back with the soles of the feet on the floor, close to the sitting bones, feet hip width apart and parallel to the sides of the mat. Place your hands on the floor just above your shoulders with fingers spread wide, finger tips pointing towards the shoulders.

2. Take a moment to set your foundation. Root all four corners of the feet evenly. Activate the inner thighs so that they are energetically moving towards each other, but remain hip width distance. Send the arms bones (humerus) into their sockets so that you feel the shoulder blades come on to your back. The elbows are energetically moving towards one another but remain shoulder width distance.

3. Press evenly into the feet and lift your hips and lower back off the mat, coming into a baby bridge. Pause. Press into the palms evenly and lift your upper torso off the mat, bringing the crown of your head to lightly touch on the mat.

4. Reset your foundation (inner thighs and inner upper arms drawing towards each other, firmly rooting hands and feet) and press into the palms once again to straighten the arms and lift the head off the floor.

5. Let the neck be long, relaxing with gravity. Breathe.

6. To come out of the pose, slowly begin to bend the arms and legs, tuck the chin towards the chest, and lower the spine to the earth.

Modifications
* The most common deviation from our foundation is the feet turning outward as we lift up into the full version of the pose. Ensure the sides of your feet are parallel, which may even feel a little pigeon toed. You may also use a prop (below) to ensure your feet stay parallel.

* Similarly, the elbows like to wing out to the sides as we attempt to recruit more strength to lift up into the full version. The strength actually comes from the engagement of the shoulder blades on the back, with elbows isometrically drawing towards one another. You may use a prop (below) to aid in this sensation.

* As you transition from baby bridge to the crown of the head, do not put a lot of weight on the head itself. It is merely a balance point and you should not feel compression in the neck or skull.

* Using Props:

To keep feet parallel: If your proportions match the width of a block, you can place a block the long way between the inner soles of your feet, pressing the edge of the big toe as well as the edge of the inner heel into the block to keep awareness to parallel feet. Be sure that the block is wide enough to keep you at least hip width distance with the feet.
To keep elbows parallel: Make a loop in strap that is as wide as shoulder tip to shoulder tip. Place the strap around both of your arms, above the elbow (in the direction of the shoulder). Enter into the pose as above, using the strap as guidance to keep elbows parallel. You may also press out into the strap to get extra lift.
To draw inner thighs towards one another: Place a block between your upper inner thighs (narrow width) and transition through the pose without releasing the block.
To aid in opening the chest and shoulders: At the wall, place two blocks shoulder width apart with the narrow side in contact with the wall. Set up for the pose, placing your hands onto the blocks so that the fingers are draping over the edge with the palm and balls of the hand firmly on the block. This will give you extra height that may be missing if you are tighter through the shoulders and chest. If you are using wooden blocks, create slack in your yoga mat first so that you can wrap the end of the yoga mat over the blocks to prevent sliding.
To aid in opening the hip flexors or low back: At the wall, place two blocks hip width distance apart with the narrow side in contact with the wall. Set up for the pose, placing your feet onto the blocks. This will give you extra height that may be missing if you are tighter through the hip flexors. If you are using wooden blocks, create slack in your yoga mat first so that you can wrap the end of the yoga mat over the blocks to prevent sliding.

Beautiful Skin the Natural Way...

2010-09-10T14:20:00.000-07:00

I found this article and found it to be interesting so I will pass it along...

Best Health Foods for Radiant Skin

By Michelle Gelok, RD • August 16th, 2010

If you rely on a concoction of expensive creams, lotions and serums to keep your skin looking radiant, you may also want to take a look at what’s on your dinner plate. Not surprisingly, research continues to show that the foods you eat can play a vital role in keeping skin looking its best.

Flaxseeds
Flaxseeds, also known as linseeds, may be small in size, but pack a powerful punch when it comes to keeping skin looking healthy. A study published in the British Journal of Nutrition found that after just twelve weeks of receiving a daily dose of flax seed oil, women not only experienced better skin hydration, they also had significantly less red, rough and scaly skin. Often touted for their link to heart health, flaxseeds are loaded with alpha linolenic acid, a type of omega-3 fatty acid that keeps skin hydrated and healthy looking.

Green tea
Green tea continues to make its mark as a superfood thanks to study findings suggesting it may contain potent skin healing properties. This of course is in addition to the long list of other health benefits that green tea has to offer, including boosting heart health by protecting against heart attack, and protecting against arthritis. As for healthy looking skin, green tea can’t be beat. It’s easy to prepare, inexpensive and loaded with powerful disease fighting antioxidants called polyphenols. Studies have shown that green tea has strong anti-inflammatory properties, and may even play a role in the prevention of skin cancer caused by ultraviolet rays from the sun. Enjoy it hot, or make a pitcher of green tea iced tea with a squeeze of fresh lemon for an ultimate hot weather pleaser.

Papaya
This tropical fruit gets two thumbs up when it comes to younger looking skin thanks to its exceptional vitamin C content. In 2007 researchers studying the association between nutrient intakes and skin aging appearance found that women between the ages of 40 and 74 years who consumed the most vitamin C had the least wrinkles. The findings aren’t entirely surprising seeing as vitamin C is a powerful antioxidant that plays a role in the synthesis of collagen, a protein responsible for skin elasticity, often used in cosmetic surgery. Researchers found that women with the highest vitamin C intake also experienced less visible dryness of the skin. Aside from papaya, other excellent sources of vitamin C include kiwi, strawberries, tomatoes, red bell peppers and oranges.

Green leafy vegetables
In case you need another reason to eat your greens, research findings from Australia suggest that a high intake of fruits and vegetables, specifically green leafy vegetables, may protect against skin cancer. In the study, researchers followed over 1300 people for eleven years and found that the people who consumed the most fruit and vegetables were half as likely to develop skin cancer, compared to those who skipped out on their daily servings. Researchers found that the protective effect was due in part to a high intake of green leafy vegetables. The benefits of green leafy vegetables don’t stop there – they are packed with vitamins A, C and K, contain a hefty dose of folate and are known to lower the risk of heart attack and stroke, as well as promote brain health. Green leafy vegetables aren’t just lettuce and spinach, this family of vegetables also includes kale, Swiss chard, rapini, collard green and beet greens.

Almonds
Almonds are hard to beat when it comes to healthy looking skin. That’s because they are rich in vitamin E, a powerful antioxidant that protects cells against damage caused by free radicals. Some studies have shown that vitamin E may actually help prevent damage to skin cells caused by ultraviolet rays. Almonds also have the added benefit of being a great source of essential fatty acids, which can help keep skin hydrated and supple and a good source of high quality protein. Other sources of vitamin E include sunflower seeds, wheat germ, olives and spinach.

Water
No surprise here, drinking plenty of water is one of the easiest, least expensive and most effective ways to keep skin looking its best. From flushing toxins out of the body, to transporting important nutrients – water wears many different hats when it comes to keeping the body in top form, and skin health is no exception. Drinking water keeps skin cells hydrated and plump and can also prevent dry, flaky skin.

Prevention is key
The bottom line is that while some foods may reduce wrinkles, protect against sun damage and keep your skin looking its best, nothing can replace proper skin care, including sun protection and staying out of the sun when it’s at its strongest.
...........

Heirloom Tomato Gazpacho

2010-08-22T15:29:00.000-07:00

This is a great recipe for you to use with your farmer's market tomatoes...
Serves:8 (10 cups)
2 lbs ripe heirloom tomatoes, cores and cut intp 1/4" dice (5 cups)
1 English seedless cucumber, peeled and cut into 1/4"dice
1 small vidalia or other sweet onion, peeled and diced
2 yellow bell peppers, seeded and cut into 1/4"dice
2 cloves of garlic, minced
2 tsp sea salt
1 1/2 tsp fresh ground black pepper
1/3 cup best quality Spanish sherry vinegar
5-6 cups Knudsen's Low Sodium Very Veggie Juice,chilled
2 tsp Cholula hot sauce
1/4 cup extra virgin olive oil

1. Combine tomatoes, cucumber, onion and bell peppers and garlic in a non-reactive bowl.
2. Stir in salt and pepper, vinegar and veggie juice and hot sauce. Cover and chill for 3-4 hours (or up to 24 hours).
3. Just before serving stir in olive oil.

Per serving:
142 calories, 7.5 g of fat (1g saturated), 3g protein, 17.5 g carb, 3 g fiber and 425.5 mg sodium

Taken from Natural Health Magazine, July/August 2010

Smoothie Solutions

2010-08-22T15:16:00.000-07:00

Combat some of the season's health challenges with a first-aid refreshing smoothie:

Health Challenge: Dehydration/ Smoothie Solution: Nectarines
Nectarines have lots of potassium, so they naturaly restore your electrolytes. These electrolytes are lost when you sweat. Keep the skin on for a fiber boost. These are great to pair with almonds, vanilla, raspberry juice and ginger!

Health Challenge: Fatigue/ Smoothie Solution: Soy
Soy is a complete protein so it will help you sustain your energy especially on hot days. Use silken tofu for a creamy texture or vanilla soymilk to add sweetness without aditional sugar.

Health Concern: Sunburn/ Smoothie Solution: Watermelon
Watermelon is a source of lycopene. Lycopene neutralizes some of the free radicals produced by the body during sun exposure. Slice it into cubes and add right in the smoothie. I would use seedless for less work! :)

Information taken from:
Natural Health Magazine
Big Green Cookbook, Jackie Newgent, R.D.,C.D.N

Here are just some other fun smoothies that I got from my yoga teacher, Tiffany...

Ginger Detox Delight:
Half Banana
1 /4 of an Apple
Handful of fresh Spinach leaves
Stalk of Celery
1/4 of a small Avocado
Handful of Blueberries
1-2tsp of fresh sliced Ginger
1tbls Hemp Seeds
Whey/Rice Protein
coconut water to desired consistency
Paleogreens, Earths promise or other favorite greens powder- (optional)
or small amounts of other veggies you have on hand (cucumber, mint, kale, sugar snap peas, chard, collards, peppers, spirulina, seaweed...)

Peanut Butter & Jelly with Celery:
1/2 Banana
Handful of Blackberries (or berry of choice)
1-2tbls of Peanut Butter
2 Stalks of Celery
Handful of Spinach Leaves
1tbls Hemp Seeds
Whey/Rice Protein
Coconut water to desired consistency
other Veggies you have on hand (optional)
Paleogreens, earths promise or other favorite greens powder- (optional)

Who said smoothies have to be in the morning, if you're craving sweets try this!

Sweet Tooth Rx:
Banana
Peanut butter or almond butter
Berries (optional)
Just a little honey & a dash of sea salt (optional)
Protein powder
Coconut water

Recipes by Tiffany Cruikshank

Quote of the Week-8-16-10

2010-08-16T22:23:00.000-07:00

The secret of health for both mind and body is not to mourn for the past, not to worry about the future, nor to anticipate troubles, but to live in the present moment wisely and earnestly.
-Buddha

I truly feel that our emotional health is tied to our physical health. It is often when I am stressed about something or I have overcommitted myself or extended myself too far that I get sick or feel a physical decline. It should not surprise us that this connection exists. Our mind can play a vital role in the hormones our body releases and what state our nervous system operates in.

I have found that the first step in achieving physical wellness is to evaluate my mental and emotional state and make changes there if necessary. The easiest way I have found to start is to remind myself daily (hourly sometimes) that the past is finished and the future is unknown. How many times do we stress over something that is not a fact and may never occur? It is a waste of our life energy. If we stay present we stay in what is reality and we deal with things as they are dealt to us. I am not saying do not plan ahead or anticipate outcomes but watch how you anticipate. We often get what we fear.

When I feel my emotional health and mental state are at their best, I seem to have more energy and vitality. I choose better things for myself and I enjoy everything more. The best way to enjoy life to the fullest is the enjoy the present as it unfolds..otherwise you may miss it!

Have a super week!

Yoga Pose of the Week: Reclining Hand to Big Toe Pose 8-16-10

2010-08-16T21:58:00.000-07:00

The pose I selected this week is Supta padangusthasana, or reclining hand to big toe pose. This is a great pose for low back pain. It can relieve compression and tension in the back. I also like this pose because it allows you to stretch your hamstrings while on the floor without stressing the vertebrae. This pose also helps balance asymmetries along the back. We all have dominant sides and this pose can help balance the tightness that may exist on one side of the back. If you have tight hamstrings a strap can be used. Variations of this pose are extending the leg across the body for a nice twist or abducting the top leg to the side of the body to stretch the adductors. Don't forget about the bottom leg in this pose. Think about reaching both sides of the hip into the earth and reaching out through the bottom heel to ground the pose. The pose is not only about stretching the top leg.

Here are some other benefits from practicing this pose:
-alleviates stiffness in lower back
-stretches hamstrings, calves and inner thighs
-relieves arthritis pain in hips and knees
-aligns pelvis
-helps recovery from a cardiac condition
-prevents hernia
-relieves sciatic pain
-helps relieve menstrual discomfort
-improves digestion
-stimulates the prostate gland

Note: If you have high blood pressure, place a blanket under your head.
Do not practice this pose if you have a headache.

http://www.yogajournal.com/poses/483
Check out the link above to find out how to get into the pose.
Enjoy!

The multiple uses of the coconut

2010-08-07T22:36:00.000-07:00

Some of you may not be aware of the many benefits of the coconut. Coconuts can get a bad rap for the "fat" they contain. I wanted to let you know some of the cool uses of the coconut and its oils and water that can benefit you.

The coconut is a natural water filter that takes almost 9 months to filter each quart of water in its shell! The clear coconut water that results is one of the highest sources of electrolytes found in nature. ( A much better choice than gatorade or propel!)Young coconut water is identical to human plasma. Plasma makes up 55% of human blood, and the remaining 45% of our blood is hemoglobin which is essentially transformed plant blood (chlorophyll). So, if you could consume a drink of about 55% coconut water and 45% green leaf juice it is like getting an instant blood transfusion. I have made many of these with my juicer and felt an amazing energy boost. You can purchase coconut water at some health food stores and some grocery stores like New Seasons and Whole Foods. You can also buy young coconuts (white, flat on one side and cylindrical around the edges) at some asian supermarkets. You just crack open the shell and pour out the delicious coconut water. Coconut water is great to drink after a hard workout to replace electrolytes. If you find some thai coconuts at the supermarket, you can scoop out the soft flesh and eat that as well. This meat is pure, saturated fat which is great for rejuvenating oxidative tissue damage and improving the functing of the nervous system. I have purchased my coconuts at Uwajimaya Store in Beaverton.

Coconut oil is another one of my favorites. Coconut oil contains mostly medium chain fatty acids that the body can metabolize efficiently and convert it into energy quickly. Most animal sources of fat are high calorie, high cholesterol and consist of long chain fatty acids which are harder for the body to break down. The medium chain fatty acids in coconut oil provide energy quickly so people who suffer from poor digestion would benefit from eating this oil as it does not burden the liver or gall bladder. Here are some other nice benefits of coconut oil:
*anti-viral
*can be used topically to treat psoriasis, dry skin and chapped lips, stretch marks
*no cholesterol, and helps to lower cholesterol
* reduces the need for vitamin E
*doubles the body's ability to use antioxidant, omega 3 fatty acids
*normalizes blood sugar levels

I use this oil instead of butter in cooking and baking. I also spread it on bread and almost anything. It tastes wonderful. The recommendation is 1-4 tablespoons daily for a dietary supplement. When you buy it look for cold pressed and packaged in a dark glass container (it is light sensitive). I have found it at Fred Meyer, New Seasons,and Whole Foods.

Another one of my favorites is coconut milk. My daughter is dairy intolerant and I do not consume much dairy at all. I give her coconut milk because of the great fats and the taste. I also love hemp milk and almond milk but coconut milk is a little thicker and creamier so I use it for baking as well. There is even coconut ice cream, kefir, and creamer made from coconut milk and it is 100% dairy free. Coconut milk does not have all the same benefits as coconut water or oil but it does contain the medium chain fatty acids.

Hopefully, now you will never look at the coconut the same! Try it!

More information:
"The Coconut Miracle" by Bruce Fife, ND
"Eating for Beauty" by David Wolfe

The Sunny Side

2010-08-06T21:23:00.000-07:00

I recently read a fascinating article in a newsletter I received. This article talks about the truth about Vitamin D and sun exposure. I found it quite useful and wanted to pass it along..

Keep On The Sunny Side
by Daniel I Newman, M.D., N.D., M.S.O.M.

"Sunshine has been praised in so much literature, poetry, songs, aphorisms, and even religions, that you would think our society would encourage people to have as much fun in the sun as possible. While that was true in the past, nowadays sunshine is demonized as the envoy of premature skin aging and, most menacingly, skin cancer.

But sun exposure provides functions essential for our health. It sparks Vitamin D production in the skin. There is burgeoning evidence that most people are Vitamin D deficient, which increases the risk of everything from cardiovascular disease to cancer to diabetes. And, since it is virtually impossible to get enough Vitamin D in your diet to achieve optimal blood levels without eating inordinate amounts of foods that most people find objectionable (like sardines, mackerel, and herring), sunshine is the only option save supplementation.

Sunshine also enters the eyes and stimulates melatonin production in the pineal gland, which aids sleep and has anti-cancer properties. These pathways also enhance serotonin levels in the brain, which staves off depression (particularly seasonal affective disorder).

So what is the solution to this dilemma? Like most things in life, it is moderation. Just as too little food leaves you undernourished, and too much leads to obesity, too much sun can cause skin damage, and too little leads to other health problems.

How much sun exposure is too much? That depends upon where you live, the color of your skin, and your personal history with skin cancer. If you are a dark skinned individual with (likely) no history of skin cancer, living in Alaska, you would be well served by spending as much time outside with as little clothing on as you can stand whenever the sun rears its head. On the other end of the spectrum, if you are very fair skinned and living on the equator, you better not be out in midday without shielding every patch of skin from direct sunlight.

On a more practical level for most people, use nature's sun overexposure indicator: the sunburn. Unless you have already had skin cancer, or evidence for pre-cancerous lesions, you should get as much sun exposure as you can without turning pink. As this threshold of sun tolerance, called the 'Minimal Erythema Dose' varies not only by geographic location, but also time of year, you will have to get to know yourself enough to figure this out. Obviously, it is better to err on the side of caution, especially with children who tend to be oblivious to their limitations.

But let's back up and examine the original premise that has led so many experts to damn sun exposure: Does sun exposure cause skin cancer? Skin cancers, like all cancers, arise when there has been enough DNA damage to the cells that the cells begin to proliferate without regard to the community in which they live. (I will resist the temptation to use Wall Street metaphors here).

Sunshine contains ultraviolet radiation of two types: UVA and UVB. UVA is far more prevalent, but UVB is stronger. Both have been implicated in causing sun damage leading to skin cancer. Since UVB is most intense April through October (in the northern hemisphere) and from 10AM - 4PM, either cover up or avoid the sun during these times, if you are particularly prone to sunburn.

But what about sun exposure short of sunburn, does that lead to skin damage and skin cancer? The answer, as is often the case with other health issues, seems to come down to diet. Greece has one of the lowest incidences of melanoma (that most dreaded and lethal of skin cancers) in the world. However, when Greeks move to Australia, and forsake their whole foods diet for the refined, processed Western diet, their melanoma incidence and mortality skyrockets.

Aside from eating a healthful whole foods diet, (as I harp on incessantly for many reasons), several nutrients have been shown, especially in combination, in both human and animal studies, to offer protection against sun damage from UV radiation. These include: Vitamin A, methylfolate (an active form of the B vitamin folate), Vitamin C, Vitamin E, β-carotene, fish oil, olive oil, lutein (from tomatoes, watermelon, etc.), EGCG (in green tea), theaflavins and thearubins (in black tea), citrus bioflavinoids, proanthocyanodins (such as in blueberries), caffeine (coffee drinkers rejoice), and polyphenols (in grape seeds, wine, and cocoa). And, a 2006 Italian study found that patients with melanoma had double the risk of metastasis if their CoQ10 levels were low.

Some of these nutrients you can get in your diet, but others, such as Vitamin C, Vitamin E, and Fish Oil, you will need to supplement to get adequate UV protection levels. Make note here that I am talking about taking these nutrients orally, not rubbing them on your skin!

What about topical skin protection, i.e., sunscreens: should you use them and do they protect against skin cancers? While most experts suggest using sunscreen for UV skin protection, there is no consensus that sunscreen prevents skin cancer. You see, while there are studies which indicate that sunscreen users have a lower incidence of squamous cell skin cancers, other studies suggest they actually have a higher risk of deadly melanomas. Even the FDA says that it is "not aware of data demonstrating that sunscreen use alone helps prevent skin cancer." Further, while blocking UV rays, sunscreen can reduce the conversion of Vitamin D in the skin.

Therefore, don't depend upon sunscreen as your hedge against sunburn and its consequences. Primarily use physical barriers, like shade and cover-up clothing when you have had enough sun. Restrict the use of sunscreen to areas you cannot easily cover, like your face and hands. And, if you are going to use sunscreen, there are some things you should know, because not all sunscreens are created equal.

First and foremost, most sunscreens contain ingredients that are potentially harmful: some are carcinogens; others endocrine disrupters which impair the body's hormonal functions; and some may even increase the risk of skin cancer! Even natural ingredients, such as Vitamin A, when applied to the skin, may increase the risk of sun damage. Also beware of 'nano' forms of sunscreens such as Zinc Oxide or Titanium dioxide. While these substances may be preferred sunscreen active ingredients, when they are made into nano-particles, they penetrate too deeply into the skin, and have raised safety concerns in some studies.

A recent study by the independent, non-profit Environmental Working Group (EWG) found that 84% of 785 sunscreen products had potentially toxic ingredients! You can go to the EWG database @ http://www.ewg.org/2010sunscreen/ for details about specific brands, and also find information about specific ingredient toxicity issues on their website. (We carry one of the EWG's top rated brands here at Rising Health).

Second, many sunscreens have exaggerated claims about their efficacy, or SPF (Sun Protection Factor). According to another study by the Environmental Working Group, sunscreens claiming SPF 50 protection only offered 1.3% more protection from the powerful UVB rays than SPF 30 sunscreen. Once you get to SPF 15 - SPF 30 and above, how heavily and how often you smear on the sunscreen (especially after sweating or aquatic activities) is much more important than the claimed SPF protection rating. For example, most people rub on one-half to one-fifth the thickness used in the SPF studies. Applying an SPF 30 sunscreen at one quarter thickness (about 0.5gm/cm2, a normal amount), exponentially decreases the protection down to a little over SPF 2!

In summary, the traditional notion that sunshine is good for you is correct: we need it to be healthy and happy. (Just ask my wife during the dreary days of January if the latter is true)! Unless contraindicated for medical reasons, sunshine should not be avoided, but rather sought out in places where it is limited, like here in the northwest. The trick is to modulate your sun exposure so you avoid getting burned. This is accomplished by appropriately limiting your duration of exposure, and by consuming protective foods and supplements. Skin protection should be primarily accomplished by using shade and protective clothing, and only secondarily by using sunscreen. If you are planning to use sunscreen, get one with non-toxic ingredients, and apply it liberally. Then go out there and enjoy my favorite time of year - summer! "

Yoga Pose of the Week-Bharadvajasana Twist 8/2/2010

2010-08-02T16:29:00.000-07:00

The pose I selected this week is Bharadvajasana, which is a wonderful twisting pose. I am craving twists so that I can focus on my digestion after a week of poor eating. This pose also have nice benefits for the neck and shoulders and after a long plane ride, this felt wonderful.

Here are the benefits to this delicious twist:
-Relieves pain in the neck, shoulders, and back
-Helps keep the spine and shoulders supple
-Eases a painful, stiff,sprained or fused lumbar spine
-Reduces discomfort in the dorsal spine area
-Increases the flexibility of the back and hips
-Massages abdominal organs, improves digestion
-Reduces stress
-Wonderful for the 2nd trimester of pregnancy, carpal tunnel, and sciatica.

To get information on how to enter the pose and other fun details check out:
www.yogajournal.com/poses/487

Quote of the Week-8/2/2010

2010-08-02T16:01:00.000-07:00

"Consult not your fears but your hopes and your dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed in, but what it still possible for you to do."
~Pope John XXIII

Do you ever want a do over? I find myself sometimes being frustrated with what is going on in my life rather it be my relationships, my physical fitness, my career..you catch my drift. Maybe at this point I should have completed that iron man I said I would do before I hit 30. Sure, I would love to have invented some new form of exercise that was "all the rave" by now, maybe that relationship should have worked....
It would be easy to just sit and think on what didn't work and to give up and assume it is impossible or highly unlikely or to beat myself up for not making all my goals a reality. Easy does not mean it always the right choice or path. Sometimes we have to fail first in order to see the better path, or to truly appreciate achieving that goal. Sometimes it shows us how bad we want it.

Instead of recounting our failures and assuming it is just "not meant to be" why don't we focus on the possibilities that lie ahead and the time we have to work towards the new and improved goals. We can do anything we choose to do and everything is possible but as my old running coach would tell me " You gotta start to finish."

So instead of wanting a do over, pat yourself on the back for trying and go for the do again but even better and with more passion and persistance this time! You will never know if you do not try.

Have a great week!

Why am I eating?

2010-08-02T15:32:00.000-07:00

I am finally back from vacation! I am very eager to get back into my fitness routine and my normal eating patterns and food. It is hard to stay true to your healthy eating lifestyle when you are with family with vast differences in eating. I found that when I was with my family I ate more and most of the time it was not the most healthy choice. It seemed like I was eating just because it was there..and believe me there was plenty food there ALL THE TIME.

This whole scenario reminds me of an article I read recently about why people diet and why diets do not typically work. Did you know that each year 45 million Americans go on a diet? I have found that most diets fail because they focus so much about what you eat instead of why you are eating. I have found that the best success for long term weight loss is to develop a healthy relationship with food and to go for making new long term habits that serve you. Roller coaster diets really do not work for long term results.

Here are some signals to evaluate to ensure you are actually hungry before you dive into a meal or snack:
- Time: Are you eating just because you normally eat at this time and ignoring the fact that maybe you had a large breakfast just a couple hours ago.
-Visual Cues: Are you eating due to watching the food network, a food commercial, walking by a bakery, bowl of candy on someone's desk, because someone just told you about a delicious recipe?
-Emotional eating (girls, this one is for us): Are you bored? (This was me last week), Are you lonely? Are you depressed? Are you eating because you think you deserve this?
-Self-Restriction: Did you tell yourself that you cannot have chocolate or carbs or something that has now backfired and caused you to crave it?
Mindless Consumption: Did you eat half that bag of chips while you were watching tv and distracted?

Before eating ask yourself these questions:
Am I hungry? This will cause you to stop and evaluate body signals such as stomach growling, headaches, difficulty concentrating rather than boredom, stress, or time of day.
What do I need? If you are hungry ask your body what is appropriate for you at this time. You may be thirsty and really all you need is a glass of water. Maybe you need an apple or some almonds. Most of us do not need chocolate but if you do then have it. I find that sometimes I am so hungry so I wil eat a quick bowl of cereal only to find that 30 minutes later I am hungry again. Really what I wanted was protein and I could have made a fresh fruit smoothie with some protein powder and been satisfied.
What do I have to eat? Set yourself up for success and have healthy snacks and food at work, in the car, and at home. Nothing is worse than really being hungry and having nothing to choose from. I keep some almonds in my car so that when I am starving after teaching for a while I can have a quick snack before I get home. Keep plenty of fresh veggies and fruit to snack on at home and at work. Choices make or break you. The more options you have the better chance you will not fall on the old standby that is not what you reall want or need.

I think if we just stop and evaluate why and what we are eating we will all make better choices. I should have written this article before my trip. :)

Total Body Challenge- Home Workout

2010-07-23T14:16:00.000-07:00

I did this workout this morning and felt it was challenging yet fun. There are no gyms near where we are so I am left with my imagination and a big yard. I did this in 10 minute blocks so along the same lines as the "Work out Quickies" post you could do just 1 block and call it good. I had more time so for me the whole, workout took an hour with stretching. I needed a good workout after sitting on a plane and riding in a car the previous day. Enjoy! Let me know if you have any questions!

Warm-up: Jog around the block. On the way back, add in 10 second sprints every 15 seconds. Total time around 7-10 minutes.

Circuit #1: Legs, Legs, Legs
Suicide Sprints on the driveway x1 (Pick 4 points along a straight path, evenly spaced. Sprint to the first point and back to the start, sprint to the second point and back to the start and so on.)
Walking Lunges with Rocks up and back the driveway (you could use soup cans or dumbells)
* Repeat this for 10 minutes. I think we did it twice.
** For an extra arm challenge: Add overhead press with the lunges up the driveway, and a bicep curl down the driveway.

#2 Cardio Blast
30 seconds of burpees followed by 30 sec of pushups followed by 30 sec recovery
30 seconds of mountain climbers followed by 30 seconds of tricep dips, 30 sec recovery
30 seconds of Jumping Jacks followed by 30 seconds of lower trap dips (similar to tricep dips, but you do not bend your elbow, just let you shoulders come towards youe ears and then press them dowm, 30 sec recovery
Repeat

#3 Lateral Moving
30 seconds yard side shuffles/ 30 seconds of side leg lifts in side plank/30 seconds hold the top leg up. * We used a bench for this.
Repeat with other leg leading
High Heel Jogs around the house (jog with heels to butt)/30 seconds of 1-leg squats
Repeat
High Knee Jogs around the house/Plank with knees in toward chest (1 leg)
Repeat

1 minute of Double Crunches
*with the plank you can come to all fours if you wanted. Really squeeze the kneee in as if you had a hook you were trying to loop around a hole in the middle of your chest

Stretch
I did my favorite yoga poses for a nice stretch. Target all your big muscles like quads, hamstrings, glutes, etc.

Drink some water and enjoy a good workout!

Email me if you have any questions. jstein78@aol.com

Workout Quickies

2010-07-23T13:40:00.001-07:00

Yesterday,I was traveling across the country to visit family. What fun that is! :)Needless to say, it is hard to get in a workout. I did manage to get in a quick 10 minute cardio workout and a 15 minute yoga workout before heading to bed. It made me think, how many of us end up skipping a workout because we think we do not have time? The ACSM states that 10 minute quick bouts of exercise accumulated throughout the day is just as effective as 30 minutes of continuous exercise. The ACSM recommends atleast 30 minutes of moderate exercise a day. Moderate is defined as anything that causes you to break a sweat or elevate your heart rate. So, here are some quick 10 minute workout ideas:
*If you have more time you can string them together to make a longer workout.

1. Yoga Sun Salutations
You can do 5-6 Sun A Salutations and 5-6 Sun B Salutations. This can be a great yoga routine if you are not sure of how to string some poses together. Sun Salutions have some of everything!

See picture at the top for what these look like.
2. Stairs at the office: Perform some stair intervals at work. Speeding up to the top and jogging down. Add some Jumping Jacks or Pushups at the bottom if you want more.
3. Run around the block with speed intervals. Jog or walk around your block and every 30 seconds add in a 10 second sprint. This really gets your heart rate up.
4. 1 minute each of: squats, push-ups (maybe modified to your knees), plank, double crunches (bring knees to chest and chest to knees, and lunges. Repeat again!
5. House circuit: 20 reps of each:Soup can or dumbell aquat and overhead press, Bicep curl with lunge, couch tricep dips, prone body lifts (lay on an ottoman with your toes tucked on the edge or your kid/partner holding your legs and lower and lift your chest, kid presses (lower and lift your kid while laying supine on the floor (chest press)if you don't have a kid the anything heavy you have laying around will work, Soup can or dumbell reverse flys (sit on a chair with your chest bent towards your legs and lifts arms out to the side like airplane wings. Repeat until 10 min is up!

Fall Yoga Retreat in Cannon Beach Oct 15-17 2010

2010-07-21T17:25:00.000-07:00

I am so thrilled to announce my "Fall Yoga Retreat" in Cannon Beach, OR on October 15-17, 2010.

Enjoy a weekend of yoga, meditation, and delicious food in the beautiful backdrop of Oregon’s magnificent coastal beaches. This weekend will facilitate letting go of the hustle and bustle of our everyday life while allowing you some time to unwind, reflect, and rejuvenate through the power of yoga. Daily meditation and pranayama (breathing) sessions will start your day and clear your mind. A morning yoga practice will invigorate your body and leave you feeling refreshed. Healthy meals will sustain and nourish your body. Fill your day with massage, ayurvedic treatments, a private yoga therapy session, or go for a hike or run. Perhaps just walking and reading on the beach will give you the stillness you need for quiet reflection. An evening yoga practice will help you go deeper into your physical and emotional body and prepare you for the next day. The nighttime pranayama and meditation session will ease you into a restful slumber. This weekend is your opportunity to explore and to nurture yourself.

Costs: $340 per person
Includes all meals, lodging, yoga and private 30-minute yoga consultation
**Early bird discount: $290 if registered by 8/21

Accommodations: Guest house, 4 miles south of Cannon Beach
Upgraded Accommodations: next door to Guest House at “At Oceans Edge B&B”
www.atoceansedge.com

Zen Retreat Suite (based on dbl occupancy) $365, Early bird $315
Ocean Spa Suite (dbl occupancy) $450, Early Bird $400

Meals: Organic, and vegetarian with option for fish at dinners. Dietary restrictions are honored.

*Yoga Therapy sessions, massage and ayurvedic treatments will be offered at an additional cost.

* A 50% non-refundable deposit is due by 8/29 and the balance due 9/17.
· Email jstein78@aol.com with questions or to register.

What do you want to see?

2010-07-21T17:24:00.001-07:00

Hi everyone! I want to know what information and topics you would like me to research and write on. Send me an email at jstein78@aol.com with your ideas.
This blog is for you and I want this to be as useful as possible!

The Raw Deal

2010-07-20T11:14:00.000-07:00

I had a member of my class this week ask me about the raw food diet. I have spent a lot of time researching this diet and learning about it over the last couple years. The premise of this diet is to eat all foods in their natural state. Followers extol a diet rich in fruits, nuts, and vegetables served raw or not heated over 114 degrees F. The benefit of this type of diet is not only how you feel but that you receive enzymes from the food. When you heat food over 110, its natural enzymes are destroyed. We need these enzymes to digest our food and get the nutrition from the foods we ingest. With additional enzymes your digestion can operate optimally. A lot of experts think that the immune system heavily resides in our gut. We are born with an abundant supply of enzymes but through aging, our normal eating habits ( processed foods), prescription drugs, and consuming antacids, our enzyme supply is depleted. Unless you take an enzyme supplement or replenish your body with natural enzymes found in food, you lose them for good. Many experts claim that eating raw food cures lots of modern illnesses and disease.

I found that when I did eat raw, I felt amazing. I had more energy, clarity and overall I felt more fit. I found this diet to be easier to follow in the summer when all the fruits and veggies are out and you crave that type of food. When fall and winter rolled around I found I wanted hot dishes likes soups so I felt like it was harder to follow. It is not an all or nothing type benefit though. Just starting by adding some raw foods can give you lots of benefits. You don't have to switch to 100% raw. Here are some tips to get started:
1. Keep it simple. Start by adding a fresh fruit smoothie or a fresh salad once a day.
2. Stick with the seasons. Try going more raw in the summer when your body craves more fresh and raw foods. Maybe even do a raw food 3 day cleanse.
3. Consider how you feel before comitting. Listen to your body and if you are not feeling good eating mostly raw, then scale back. Our bodies are all different and some people do not function well with so many cold foods.
4. Plan to succeed. Plan your meals so that you are not always grabbing what is quickest. Ensure you consume plenty of nuts, greens, legumes, etc so that your diet is varied.
5. Go organic if you can. Eating more fresh fruits and veggies exposes your body to more chemicals. Go organic when possible..especially if you are eating skins.
6. Enjoy it! If you are not feeling great and enjoying the benefit then why bother? The diet may not be for you.

Some restaurants in the area that specialize in raw options are:

The Yummy Tummy Oasis : 5816 SW Hood Ave Portland, OR
http://www.yummytummyoasis.com/
They even offer raw cooking classes! This is my favorite place to go for delicious treats! You will be hooked!

The Blossoming Lotus: 1713 NE 15th Portland, OR
http://www.blpdx.com/

Prasad: 925 NW Davis Portland,OR
http://prasadcuisine.squarespace.com/

Let me know if you have any questions!
I can recommend several raw food recipes, books or resources.

Yoga Pose of the Week- 7/19/10 Legs on the Wall

2010-07-19T15:51:00.000-07:00

The yoga pose I selected this week is called Viparita Karani or Legs up the Wall pose. It is a gentle inversion that packs a lot of therapeutic benefits. I like to do this pose right before bed or when I need to calm my mind.

Here are some of the benefits:

-regulates blood pressure

-helps treat cardiac disorders

-helps treat ear and eye ailments, stress related headaches, and migraines

-relieves palpitations, breathlessness, asthma, bronchitis, and throat ailments

-alleviates arthritis and cervical spondyosis

-relieves indigestion, diarrhea, and nausea

-helps treat kidney disorders

-prevents varicose veins

-relieves tired or cramped feet and legs

-calms the mind

-relieves mild backache

http://www.yogajournal.com/poses/690

The link above gives you more information about the pose and how to get into the pose.

Here is a summary: Place a mat against the wall. Lay on your side and curl your knees into your chest and wiggle your tailbone against the wall. Roll onto your back and extend your legs onto the wall. Relax your legs. If your legs are rolling outward, use a strap just above your knees to keep them stable. Breathe deeply and close your eyes. Stay in the pose for atleast 5 minutes. You may wish to place a bolster or rolled towel under your buttocks and let your upper back and shoulders drape onto the floor.

Namaste!

Quote of the Week-7/19/10

2010-07-19T15:35:00.000-07:00

"First I was dying to finish high school and start college. And then I was dying to finish college and start working. And then I was dying to marry and have children. Then I was dying for my children to grow old enough so I could return to work. Then I was dying to retire. And now I am dying and suddenly realized I forgot to live."
-Author Unknown

This quote puts it all into perspective doesn't it? We spend so much of our life "dying" for the next stage. This quote fell on reality for my this week. I had an old friend in town and we spent much of our time reminiscing about the "good old days". Funny thing is that when all those times were occuring I was not sitting around thinking how great they were but wishing for them to pass so I could move onto my next phase. It is sad when you think about it.

It can be like training for a marathon. You spend all this time training and working toward this one single event. It could be easy to wish all those training runs to hurry on by, but then you get to the marathon and boom..it is over before you know it. Do we savor each run and enjoy our time in nature and with our friends, and the good feelings we get after the run? For me sometimes not so much. There is nothing wrong with having future events to look forward to and dreams to aspire towards but the question is are we happy right now and enjoying where we are right now? The past is behind us the future is unknown and all we really have is the present.

Why not take a step back this week and reflect on what is great about where you are right now? Include your health and fitness in this reflection. Maybe you want to train for a marathon or 5k or lose 5 pounds but what is great about where you are now? Maybe compared to last year you are more active or maybe you have started attending group fitness classes and you have met some great people...or maybe you have started being more conscious about your food choices. All are steps in a great direction and you should enjoy them-now! I am sure you will uncover some great things as you pause and say, why not enjoy my life-NOW!

Healthy Bites-Crispy Quinoa Cookies (wheat free)

2010-07-19T15:23:00.000-07:00

My friend had these amazing, healthy cookies on her desk this morning and I could not believe how good yet nutritious they were. I am not sure if you are familiar with quinoa. It is my new favorite grain. It is wheat and gluten free yet packed with protein and minerals like calcium and iron. It is easy and quick to make which is also a nice benefit. I bought the quinoa flakes for this recipe at Fred Meyer. Enjoy!

1/2 c honey
1/3 c brown sugar ( I use the fair trade organic raw version-also at Fred Meyer)
1/2 c margarine ( 1 stick)
1/2 c peanut butter
1/2 tsp vanilla
1 c rice flour
3/4 c quinoa flakes (comes in a box in the breakfast area-check the organic section)
1 tsp baking soda
1/4 tsp salt (optional)
1/2 c nuts (optional)

Heat oven to 350. Beat honey, brown sugar, margarine, peanut butter, and vanilla in a medium bowl until creamy. Combine rice flour, quinoa flakes, baking soda and salt in a small bowl. Add to mixture and beat until well blended. If desired add nuts. Drop by rounded teaspoonfuls about 2 inches apart onto a greased baking sheet. Bake 12-15 minutes, until light, golden brown. Cool one minute before removing from cookie sheet. Yield about 3 dozen cookies!

Hike and Flow

2010-07-16T21:34:00.000-07:00

Join me on, Sunday August 15th at 10:00a for a hike in SW up to Council Crest followed by an outdoor yoga practice. The cost is $25 for members of the Riverplace Athletic Club and $35 for non-members. Meet at the Riverplace Athletic Club to carpool over to the hike. The hike is 3.3 miles with 820 feet of elevation gain.
http://www.portlandhikersfieldguide.org/wiki/Council_Crest_Hike

For more information email me at jstein@therac.com

Post-Workout Nutrition

2010-07-16T16:01:00.000-07:00

Have you ever had a great workout only to find that you are energy zapped the next day? Ensuring that you have the proper recovery snack after a workout can be key to ensuring you are ready for your next workout. Here are some great tips for your snack:

Go for high glycemic index carbs: These will enter the bloodstream faster. Examples include bananas, mushy fruit and honey. Research has shown that 0.8g o carbs per 1kg of body weight is recommended for speeding up muscle carb replenishment while preventing excess fat after 1 hour of intense exercise.
Include a protein: To stop muscles from wasting away, researchers suggest 0.4g of protein per 1 kg of body weight after exercise. You can adjust this number up or down depending on how hard you exercised.
Eat as soon as you finish working out!: If you wait too long, carbohydrate replenishment and protein repair are compromised. You will get the biggest return on your efforts this way.
Keep it fat free or low fat. This will help you digest the carbs quickly and more effectively.
Grab a shake. A liquid meal is easier to digest and can be fully digested within 30-60 minutes. A solid meal may take 2-3 hours. When you exercise, your digestive system takes a break in order to fuel your muscles.

Note these recommendations are for healthy, lean individuals. If you are overweight or trying to lose weight then consult a health care provider or nutritionist.

For more info check out:

http://www.mendosa.com/

http://www.bodybuilding.com/fun/berardi4.htm

www.jssm.org/vol3/n3/3/v3n3-3pdf.pdf

Email me at jstein78@aol.com if you have any questions!

** To calculate your body weight in kg, multiply your weight in pounds by .45. For example, a 100 lb person would weight 45 kg. This person would want a snack of 36 g of carbs (45x.8) and 18g (45x.4) of protein.

Protein Bar Recipe

2010-07-16T14:50:00.000-07:00

Here is a good recipe for home made protein bars. I would sub in real maple syrup instead of sugar free or you could try agave nectar. It has about 1/3 of the calories. I usually stay with substances in their natural form. I also recommend rice protein powder over whey, soy, or casein. Rice protein is very gentle on the digestive tract and is generally tolerated better by most people. Enjoy!

3 1/2 cups of quick oats
1 1/2 cups dry non-fat milk
4 scoops protein powder (chocolate is yummy)
1/4 c flax seeds
1 cup sugar free maple syrup
2 egg whites (or egg replacer)
1/4 c orange juice
1 tsp vanilla
1/2 c natural applesauce (you can try 1/3 for a different consistency)
Note: You can sub nuts, dried fruit, etc instead of flax seeds

1. Beat egg whites in a bowl.
2. Mix egg whites with orange juice, applesauce, syrup and vanilla.
3. In another bowl, mix the dry milk, oats, protein powder, and flax seeds.
4. Combine the dry and wet ingredients. It should look like cookie dough.
5. Add the mixture to a greased 9x13 pan.
6. Bake for 25-30 minutes at 325 degrees.
7. Allow to cool completely before cutting into 12 bars.
8. Store in a freezer or air-tight container.

Each bar contains:
187 calories, 27 g of carbs, 15g of protein, 3g of fat, and 4g of fiber

Natural Allery Relief

2010-07-13T12:58:00.000-07:00

I don't know about you but I am still struggling with allergies. For me, I like to look for more natural ways to approach my allergy symptoms rather that taking the common OTC meds. Here are some approaches that I have found helpful:

*Neti Pot or NeilMed Sinus Rinse: I prefer the Sinus rinse. I was a little apprehensive to try this but it works beautifully! This is a great daily practice to prevent colds and to help with nasal congestion. I bought mine at New Seasons. I am hooked. It really helps you breathe better.
www.neilmed.com

* Stinging Nettles supplement (300 mg)
*Activated Quercetin (750mg)
I take one of each 3 times a day when I am feeling itchy eyes, and congestion and I get immediate relief. These don't work for everyone but for me it is magic. These are natural antihistamines and are commonly prescibed by naturopathic physicians for allergies. You can find these at Fred Meyer, New Seasons, Whole Foods, or at NCNM (naturopathic clinic in Portland)

*Yoga- There are many yoga poses that can help with nasal congestion. A sequence that I found helpful is:
Uttanasana (standing forward bend)
Downward Facing Dog
Prasarita Padottanasana (Wide leg forward fold)
Headstand (against a wall) or Supported Shoulderstand
Ustrasana (Camel Pose)
Halasana (Plow)
Supta Baddhakonasana (Lying butterfly pose)
Janu Sirsasana (fold one leg in and forward fold)
Pascimottasana (seated forward fold)
Bridge (can use a block under sacrum)
Legs on the Wall
Savasana

Try to hold poses for 5-10 breathes. Stay in savasana for as long as possible.

If you are unsure about the poses listed above see:
http://www.yogajournal.com/poses/finder/browse_categories
and you can look up poses and how to get into them. :)

Hope this helps you!
**Please note that before taking any supplements you may want to check with your health care provider. I am not a doctor or a licensed health care provider.

Banana Walnut Muffins

2010-07-12T20:40:00.000-07:00

From my cleanse and detox recipes...these are not bad! Wheat/Sugar/Gluten Free!
2 1/2 c brown rice flour
1/2 c tapioca flour
1/2 c date sugar
2 tsp xanthan gum
1 tsp baking soda
2 tsp baking powder
1/2 tsp salt
Mix above in a large bowl.

Puree 4 ripe bananas until smooth and measure out to 3 cups. Add 1/4 c coconut oil (melted) and 2 tsp vanilla.

Pour wet ingredients into dry and mix. Gently fold in 1 ripe banana chopped and 1 c of chopped walnuts. Spoon into oiled muffin tins and bake at 375 degrees for 15 minutes.
Enjoy!

P.S. You can find all these ingredients at Whole Foods and New Seasons.

Summer Cleanse and Detox

2010-07-12T20:13:00.000-07:00

The start of summer for me meant cleanse and detox time! I was in a bad eating rut where I was going for quick snacks and most of the time that meant something that was not a great choice for me. I was beginning to feel tired and heavy and just not my best. My acupuncturist, Devon recommended a cleanse. http://www.thorne.com/Products/Endocrine-Support/Metabolic_Support/prd~SP640.jsp
In this cleanse you eliminate from your diet wheat, gluten, soy, dairy, corn and its products, peanuts, sugar, caffeine, alcohol, and meat and legumes for a period. The thought behind this is to give your liver a break from all the allergens that can cause an immune reaction that leads to inflammation in the body. I know..it seems like there is nothing left to eat. Not true! You supplement with the rice protein shakes throughout the 3 week period. The cleanse comes with recipes and some menu suggestions so you do have some ideas. For me this has meant, lots of fresh fruits and veggies, salads and brown rice! I tried some of the recipes and found them to be pretty good.
What I found interesting was my reaction to this whole thing. Week one was hard. I craved sugar and wanted to bake cookies all day long. I was not hungry but I found that I wanted sugar anyway. Interesting how the mind works. Physically I felt great. Eating so much fresh and raw foods was so nourishing. I slept better and had so much energy. By the end of week 1 the cravings were gone.

Week 2 was a breeze. No cravings and I felt so good. I was full faster with the fresh food and I found that I craved the fruit and that was satisfying. I even did a 54 mile bike ride (1st one in 2 years) and felt I had more energy than before when I was trained to ride that far.

This is the start to week 3 and I am not even anxious to return to eating all the foods I have had to stay away from. Thank God I live in Portland. The Blossoming Lotus, Prasad and the Yummy Tummy Kitchen, which all offer raw, vegan food have provided me with treats from time to time to allow me to eat in luxury and not have to cook. This has been a good mental practice for me I think. I would have been easy to tell myself one week was enough and that it was not practical to try to sustain this diet for three weeks. So far, I am making it and I am glad I tried this. I am not sure if my liver is cleansed or if I reduced any inflammation but I feel better, I am eating better and I guess overall I am a better reflection of the me inside! :)

Bodyweight Circuit

2010-07-12T16:37:00.000-07:00

Now that the weather is nice here in Portland, what better way to get a workout in than to be outside in the sun? You can soak up some vitamin D as well as enjoy the fresh air. You don't need anything for this workout but you! Try this workout in the park, around your neighborhood or anywhere you like.
Jog 1 minute/Power Walk 1 minute **alternate this for about 6 minutes to warm up

Walking Lunges x 20 *Try this up a hill or down a hill for a fun challenge
Mountain climbers x 20 *Tap your toes if you don't want to jump
Push ups x 10 *Drop to your knees or use a park bench for your hand to modify
Side plank leg lifts ( Use a park bench or a chair for your hand to rest, feet on the floor and stacked, lift and lower your top leg for 1 minute)
Tricep dips x20
Side Plank leg lifts (other side)
Skips (Bring back memories and skip like a kid) 1 minute
Chair or Bench 1 leg squats x 1o per leg (Lifting one leg in front and keeping the other leg on the ground, sit back onto the chair without touching down and then raise back up to a stand. Stay balancing on one leg!)
Crab Crawls (crawl like a crab..look for a hill, you are on all 4's with your chest facing the sky) 1 minute
Laydown stand up (no hands! lay down and then stand back up..it is harder than it sounds) x20
Sprints * Take off for a fast 100 yard dash and then or walk for an active recovery (30 seconds)-3 minutes total
Lateral Lunges x 20 (lunge side to side)
Plank to forearm plank x10 (start in plank and come down to your elbows for forarm plank while trying to keep your body still)

Repeat as many times as you can! Bring along some water!

Yoga Pose of the Week

2010-07-12T15:53:00.000-07:00

Camel Pose (Ustrasana)

This is a great pose for the desk workers or those that bend forward for long periods of time. This pose has lots of other benefits like: helping to correct posture, increasing lung capacity, improving blood circulation to all organs, toning the muscles of the back and spine, removing stiffness in the shoulders back and ankes, relieving abdominal cramps, and regulating menstrual flow. Those are just a few...

I picked this pose because after a long bike ride yesterday this was just the pose for me. I could feel my hip flexors stretch and it felt great to open my chest.

For how to get into the pose see:

http://www.yogajournal.com/poses/688

You can modify this pose by taking your arms to the small of your back and reaching your elbows toward one another.

For a variation, try taking one arm back towards the opposite ankle and leaving the other arm stretching towards the sun. You will get a nice twist in addition!

Enjoy!

Quote of the week

2010-07-12T15:45:00.000-07:00

"A happy person is not a person in a certain set of circumstances but rather a person with a certain set of attitudes" -Buddha

This quote is a great reminder of how our attitude can shape our entire experience. With our health it is easy to say that we will be happy if ...we run this race in this amount of time, lose x number of pounds, do this certain yoga pose, or look like ? When really what we need it the right attitude to allow it all to come to fruition. What if this week instead of looking at your health from the judgement of where you are and where you want to be, you look at how you can have the attitude and thoughts of the person that is already looking, feeling and doing the things you aspire to. Feel it first and let your action follow the attitudes of someone who is at the peak of their heath!