Finding Your Roots

It's important to nourish ourselves properly as the temperature drops. Naturally, many peoples' bodies crave more food in the winter. It is important to know what types of food have the ability to warm and satisfy our bodies during this time.

I encourage my clients to eat seasonally and locally. That means, for the most part, eat fresh produce that grows in your area during a particular time period. For example, eating tropical fruit in New York in the middle of January isn't exactly eating in accordance with the seasons! Our bodies know better than our minds, and when the winter hits, it's important to stock up on foods, such as root vegetables.

Root vegetables grow in the ground, rather than from the ground up, which gives them tremendous grounding qualities. I tend to add a lot more root vegetables into my diet in the colder months. It's a lot healthier than stocking up on processed foods or foods high in fat, salt, and sugar. For example, kabocha squash, one of my favorites, contains only 30 calories per cup and is FULL of heart healthy fiber and essential vitamins. I like mine steamed, but you can also try roasting or baking it.

Ever since adding root vegetables to my diet, especially in the colder months, I have felt more connected to my surroundings. I feel much calmer and more balanced after eating a meal containing one of these vegetables.

Here are some root vegetables that you can find at your local health food store: winter squash (many different varieties, such as kabocha, butternut, delicata, pumpkin, and acorn), sweet potato, burdock root, daikon radish, and carrots.

Try adding these satisfying (and naturally sweet) veggies to soups, stews, or simply steamed on the side of your meal. I sometimes like to brush on some olive oil and cinnamon or sea salt, but often these veggies are sweet enough on their own.

Remember to eat mindfully and without distractions so you can savor every bite and receive full nutrition.

Here's to feeling grounded and relaxed this holiday season!

Natural Ways to Cure the Common Cold

As seasons shift, the body needs to adapt to changes in the atmosphere. Our bodies usually do an incredible job of adjusting, however sometimes people experience the effects of these shifts in the forms of allergies, common cold, or the flu. Do not fret! Just because you have the sniffles and feel a bit 'under the weather' doesn't necessarily mean your immune system is shot. In fact, I recently got sick, and at first, I was very nervous because I have not been sick in many years. I started to try and attribute my sick feeling to something I ate, but there was really nothing out of the ordinary, which happens to be an allergen-free diet. Hmmm... Eventually, I just let it be, without trying to figure out the reason. It felt good to accept myself where I was, rather than resisting it. Once I calmed myself down, I began to attempt to 'cure' this cold with natural measures, and BOY did I feel absolutely amazing in no time! Unlike medications, natural ways of healing not only make you feel better, but they are effectively utilized by the body to help build the immune system. Drugs like advil and tylenol are sometimes okay for temporary relief, however prolonged exposure to these substances can place unnecessary burden on the immune system and could perhaps make you feel SICKER in the long run! Next time you catch a cold (or for preventing the common cold), try some of these simple remedies:

1.) 4 drops of oil of oregano is an 8 oz glass of water (oil of oregano is available at any health food store)

2.) 1 tsp of camu camu powder dissolved in 8 oz water (camu camu is a superfood/berry that contains more vitamin C than any other known botanical - available at health food stores)

3.) Drink green veggie juice with GARLIC and CAYENNE (both have medicinal/antibiotic properties)

4.) drink as much water as you can handle... and more.... (probably the most important medicine of all)

5.) sweat (sit in a sauna or steam room with some peppermint or eucalyptus oil so your body can rid itself of toxins and your respiratory system can open up)

6.) eat citrus fruits, such as oranges and grapefruit (high levels of vitamin C kill harmful bacteria and viruses)

7.) gapefruit seed extract (found at health food stores- most effective if taken in pill form)

8.) echinacea and goldenseal (found in capsule form at health food stores)

9.) sprinkle turmeric on food (antimicrobial properties)

10.) limit sugar and caffeine consumption (sugar feeds on viruses and vice versa/ caffeine can cause inflammation and an acidic internal environment, which is a breeding house for bacteria and viruses.)

If you have any questions, e-mail me at shaynayoga@gmail.com

Live happy, healthy, and in harmony.

Sweet News to Fight the Blues

Sugar Blues got the best of you? Do you tend to reach for sugary foods throughout the day in order to feel a bit more 'energized'? Do you realize that 'energy' fades pretty quickly, and you are soon ravenous for more food to keep you functioning?

Sugar is about as useful to your body as your appendix (which THEY -whoever THEY are- say is unnecessary). Sugar is a source of 'empty calories', which means there is no nutritional value... just sugar, which converts to fat in the liver. Excess sugar consumption can lead to heart disease, type 2 diabetes, and even cancer. It's no surprise to me that the alarming convenience of sugary processed foods and the rates of these three disease have both risen dramatically in the past two decades.

Keep in mind that sugar is not just in candy. Your pasta and marinara sauce is pretty much a huge bowl of sugar. Processed flours turn into sugar in the bloodstream and then turn to fat... especially flours which have been stripped of all of the fiber, bran, and husk (healthier option would be to eat whole grain flour products). Sugars are often hidden in the ingredient list or disguised as 'healthy' for you. I'm sorry, but sugar sucks no matter what you call it.

Here are some helpful tips to smooth the sugar-reduction transition:

1.) DON'T ADD IT TO FOODS (ex: coffee, tea, cereal, etc)

2.) Sugar has many hidden names, such as: dextrose, maltose, high fructose corn syrup, corn syrup, brown sugar, turbinado sugar, raw sugar, beet sugar, etc... They are all the same, as far as your precious body is concerned.

3.) Try to reduce the amount of processed food in your diet. What is processed food? Anything with a nutrition label on it, for the most part. Processed foods are foods that have been altered from their natural state. Some examples are bread, bagels, pasta, cookies, snacks, etc. These products convert to sugar in the body fast as glucose and get stored as triglycerides (that is a fancy way of saying FAT)

4.) Create the rainbow when you shop. The more colorful fruits and veggies you buy, the healthier you will be and the less sugar cravings you will have... trust me, it's that simple!

5.) READ LABELS!!! If you cannot pronounce ingredients, why the hell would you want that in your body?

6.) Artificial sweeteners are worse for you than sugar, which is horrible as well. Artificial sweeteners will cause you to crave sugar because your pancreas is releasing insulin THINKING it's receiving sugar but now its just a bunch of chemicals that happen to cause cancer. YAY.

7.) Limit fruit consumption. Yes, you heard me. I said LIMIT, JEEZ. You can still have SOME. Of course fruit is healthy, but it's still sugar. I like to think of fruit as 'nature's candy.' Opt for low sugar fruits such as apples, pears, and berries. Also, try to eat with the seasons so you don't confuse your poor beautiful body. Eating a mango during a snowstorm in January is just not cool.

8.) Bye bye fruit juice, HELLOOOO veggie juice (enough said).

Remember, one step at a time... the more you focus on sugar reduction and, in turn, the incorporation of more fruits, vegetables, and whole grains, you will most likely experience a dramatic shift in the way your body looks, feels, and operates. What a powerful mission to be accomplished! I support you 100%.

Contact me at shaynayoga@gmail.com for more information.

Mesothelioma and Health Coaching

Health coaches are not only in demand in terms of nutrition, but also in medical situations. There has been growing demand for health coaches to help with patients suffering from various ailments.

According to Emily Walsh of www.mesothelioma.com, "Some patients suffering from Malignant Mesothelioma have found that incorporating a Health Coach into their mesothelioma treatment plan has been extremely beneficial. For more information, visit the Mesothelioma Treatment Guide.

I am eager to contribute to as many peoples lives as possible. Working together, medical professionals and health coaches have alot to offer.

Summer Refresher!

As we settle into the most intense part of the season, it's smart to keep hydrated. Of course water is nature's ultimate cure for dehydration, fatigue, and many other heat-related issues. Does water ever get boring? Here's a fun way to 'spice up' (literally) your next cooling beverage. Not only is this recipe easy and delicious, but it is also packed with cancer-fighting phytochemicals and is very cleansing and alkalizing for the entire system.

Magic Tonic

Ingredients: Spring Water, Fresh Lemon Juice, Cayenne Pepper, Cinnamon

Recipe: Squeeze lemon juice into a pitcher of cold spring water (amount depends on how sweet you like it), add dash of cayenne and 2 dashes cinnamon. Enjoy!

Yoga is just stretching, right?

Since coming to the West from India, yoga's reputation has widely been regarded as coinciding with a bendy body, nice triceps, and a youthful look. The external, physical experience of yoga happens to be only one aspect of the ultimate discipline of yoga. It is important that yoga students, practitioners, and teachers are aware of the integral role each 'branch' of yoga plays in transforming the individual on a total mind, body, soul level.

According to the Yoga Sutras of Patanjali, which was written thousands of years ago, yoga can be categorized into the following eight parts:

1.) Yama: Control of the senses, including the mind.

2.) Niyama: Living a life of cleanliness, contentment, regulation, introspection, and reverence of and surrender to the Supreme Soul.

3.) Asana: Physical postures and exercises.

4.) Pranayama: Control of the breathing process and manipulation of the prana (life force) flowing through the meridians.

5.) Pratyahara: Withdrawal of the senses from sense objects; detachment.

6.) Dharana: The ability to focus one's mind upon a chosen object.

7.) Dhyana (meditation): One-pointed focusing of the mind upon the Transcendent.

8.) Samadhi: Perfect union of the individual soul with the Supreme Soul.

*By focusing on only one aspect of the yoga practice, it is possible that one may feel 'stuck'. It is important to be aware that yoga is much more than merely physical exercise. The actual word 'yoga' means union... union of mind, body, and spirit.

'Think Before You Think'

It is becoming more and more understood that our bodies and our minds are two sides of the same coin. In fact, they are not even opposing sides. Our body has the ability to influence our mind, and our mind has the ability to influence our body. For example, try slouching forward on a chair and hang your head low. Try to smile and laugh while slouching, and you will probably find it quite awkward. Or think about a dispute you recently got into with someone... notice if the quality or rhythm of your breath changes by simply bringing this situation back into your mind.

Okay, so the secret is out! The mind and the body are one. Just like we exercise the body (our external self), meditation is essential to build a strong internal self. This is extremely important, because stress happens to be one of the leading cause of chronic illness. In fact, stress accounts for two-thirds of family doctor visits and half the deaths to Americans under the age of 65 according to the U.S. Centers for Disease Control and Prevention. Stress can be attributed to many ailments, such as fatigue, depression, cancer, backaches, insomnia, and heart disease.

If the thoughts you think have the power to activate stress in your body, you can literally be making yourself sick! When we are chronically stressed, our bodies produce a hormone called cortisol. It is also known as the 'fight or flight' hormone. Overproduction of cortisol over a long period of time can result in a myriad of illnesses, ranging from high blood pressure, suppressed thyroid function, blood sugar imbalances/hyperglycemia, and increased abdominal fat, to lowered immune function and decrease in muscle tissue.

Don't get stressed about getting stressed though! What you may not be aware of is the miraculous gift you were given... it is called a CHOICE. Each of us chooses what we think, and how it affects us is secondary. Noone can 'make' you think anything. If we can maintain a balanced mind, both, when things go our way and when they don't, not only will we feel more peaceful, but we will be healthier overall.

Next time you are in a seemingly 'stressful' situation, first notice your breath. Take a step back and just look at the situation as if you were an outsider looking in. Bring your breath back to its natural rhythm and check in with yourself. What response to the situation do you choose?

We have lived with the belief that our reactions are cause and effect. Are we that detached from our own minds that someone or something else has complete control over our reactions? For example, you were having the best day ever when all of a sudden a car cuts you off and all of a sudden your mood has done a complete 180. You do not need to be controlled in that way. The more you take time to sit silently and focus on the present moment, the more balanced you will remain.

Remember, you choose your thoughts, and with those thoughts you create your own reality. Everything begins with a thought or an idea... every great invention, every action, every life.

The Bellybutton Rule

Eye contact has long been regarded as one of the most important factors in maintaining relationships and communicating effectively. For many people, it is extremely difficult to maintain eye contact while talking with someone. In fact, sometimes people make barely any eye contact during an entire conversation... perhaps even looking in the opposite direction! On the same note, there is also no need to invade personal space and have a staring contest with the person you're talking with. That might be too intense and scare the other person away. Steady 'on and off' eye contact has been proven to help people connect and listen during conversations. But what if the hype about eye contact is secondary to another very important body part...? This is so random yet extremely fascinating to me. According to Ryan Clauson (http://www.mrattraction.com/) and his research on human body language, eye contact is not necessarily as important as we think. The direction your BELLYBUTTON is facing means much more... yes, your bellybutton! For example, it is said that you can be making eye contact with someone, yet at the same time, your entire torso is facing a different direction. This is a subconscious cue that you are actually interested in what (or should I say who) is over there. You can tell when two people are really connected by their bellybuttons facing eachother without any obstruction. It happens naturally without any thinking. Also, if people subconsciously cover up their bellybutton area while speaking (either with their hands or clothing, etc.) to someone, they are not interested. Take note of the picture above! I am a chronic people-watcher, so this is quite the interesting activity for me. I encourage you to notice how peoples' bodies say more than they are even aware of! If you are interested in exploring this field in more detail, order this book: 'You Say More Than You Think' - by Janine Driver

Quinoa-Avocado Salad

Summer is right around the corner, and this seasonal salad is sure to satisfy your taste-buds... AND your waistline. Please enjoy this complimentary recipe!

Serves: 4

Prep Time: 25 minutes

Ingredients:

1 cup quinoa (soaked, rinsed, and drained)

1 3/4 cup water

1/2 cup red pepper, diced

2 scallions

1/4 cup roasted pumpkin seeds

1/4 cup organic extra-virgin olive oil

3 tbsp fresh lime juice

1 teaspoon sea salt

1 fresh ripe avocado

Optional add-ins: black beans, organic raw goat cheese, roasted vegetables

Cook quinoa with measured water in a saucepan. Cover and bring to a boil, reduce heat and simmer for ten minutes. Turn off heat and let sit for another ten minutes until all the water is absorbed. Remove and fluff with a fork on a tray until cool. When quinoa is cool, add peppers, scallions, and pumpkin seeds. Combine olive oil, lime juice, water, and salt. Toss with quinoa. Garnish with fresh, sliced avocado and add-ins of choice!

Here's the WHOLE Truth!

We are all told that whole grains are good for us, which is no lie. Eating whole grains such as brown rice, quinoa, millet, and barley as opposed to refined carbohydrates such as white rice or pasta, have tremendous health-boosting benefits. Whole grains are extremely nutrient-dense, meaning your body can actually metabolize this food and convert it directly into fuel to keep all systems running efficiently. Besides overwhelmingly large amounts of colon-friendly fiber, whole grains contain a plethora of micronutrients and vitamins, such as phosphorous, magnesium, calcium, and zinc.

The only catch is... the nutritional powerhouses stored inside that itty bitty grain can only be released and absorbed into your digestive system if you soak your grains prior to cooking them. A substance called phytic acid combines with the nutrients in the grain in the intestinal tract, which blocks their absorption. Whole grains also contain enzyme inhibitors, which can have a negative effect on digestion. Soaking your grains neutralizes the phytates and allows your body to absorb all of the wonderful nutrients packed inside the grain. Also, soaking grains PRE-DIGESTS your grain for you. Not a bad combo! In other countries, grains are typically soaked or fermented before cooked or consumed. For example, cultured products such as miso and tempeh, are a wonderful enzyme-rich food often consumed in Japan.

It is very simple to soak your grains. All you need to do is plan ahead! Sprouting, overnight soaking, or old-fashioned fermentation are all useful tools. According to Mary G. Enig, Ph.D., many people who are allergic to grains find significant reduction in allergic reactions when they consumed grains which have been prepared according to these procedures.

For specific soaking and sprouting instructions and more health-minded tips, e-mail me at shaynayoga@gmail.com.

I hope you really soaked up all of this information (no pun intended... okay fine... pun intended)

The Art of Letting Go

I've been interested in deepening my 'spiritual practice'. By 'spiritual practice', I am simply referring to the practice of connecting with my true nature... my source... that which exists independent of the external and perceivable reality. I used to dislike the word 'spiritual', in that I often associated it with organized religion, a funky type of garb, or an old man with a gray beard chanting in some foreign language. My association of the word with those images was my own fault, and now I use the word openly to represent my connection to nature.

Up until two weeks ago, I spent nearly four months living on the Pacific coast of Costa Rica, in a tiny town called Nosara. Nature was abundant, and I felt a very raw connection to the pulsations and fluctuations of Mother Earth. For example, whenever there was a full moon, I could not sleep, and my digestion and appetite were way off. Very interesting! Anyway, I felt very 'in tune' with nature. Nowadays, I am back in the Big Apple and have been experiencing quite a bit of culture shock. I am still landing... with a bit of turbulence. But that is okay... our bodies' ability to adapt to environmental changes truly fascinates me.

Whenever I am in nature, I tend to organically sink much deeper into my spiritual practice. When in Nosara, I felt very fulfilled on many levels, even though the necessity for material posessions was scarce. I did not need to wear nice clothing, buy unnecessary trinkets, or occupy my time watching a television. I didn't even really need to spend time in large groups, chatting about nothing. I was very content by myself, hiking through the jungle, or being humbled by the starry night sky. The more I read about spiritual activation and connection to our true Self, I am constantly struck by the word 'attachment'. What does it mean to have 'attachments'? It is said that in order to be completely free, we have to detach ourselves from the pleasures of the 'mundane world', that being the material world that we are so used to identifying with. For example, think of something in your life you simply CANNOT live without... maybe it is a car, a wad of cash in your wallet, an old pair of jeans that MAY come in handy one day even though they havent fit you in ten years... you get the point. So maybe you say to yourself "Yeah, I can live without those things." Well that's great. Now let's move to a deeper level of detachment. Take a moment to think of a pet... or a friend, partner, or family member. How deep is your attachment to this person? By attachment, I do not mean love. I mean, do you depend on this person or these objects to provide you with some sort of fulfillment in your life? Who are you without these external objects/people? When you take away the car, the money, the nice clothes, the label of 'mom', 'daughter', 'girlfriend', 'son', 'lawyer', etc., WHO ARE YOU?

By detaching ourselves from identifying with the 'mundane', material world, we are therefore FREE to explore our true Self. This doesn't mean we are indifferent towards those we love. We can still learn to function in the material world... but with grace. Instead of reacting with anger and anxiety if something happens on a material level, we can maintain a level of equanimity in our minds... knowing that the external layer is only skimming the surface of the multitudes contained within us. We are multidimensional beings, and what we think, say, and do don't matter as much as it seems. Who we are is our essence.

How to detach?

Here are some tips:

First, turn off your cell phone and computer. Maybe light a candle or some incense. Take at least five minutes each day to sit quietly with your spine erect (sit against a wall if you need the support), close your eyes, and find your breath. Do not control your breath; rather, pay attention to your body as it breathes for itself. Notice what it feels like to do nothing and simply 'be'. Perhaps on the inhale breath silently siggest to yourse;f the word 'Let', and on the exhale breath, silently suggest the word, 'Go'. If thoughts arise in the mind, allow them to exist, but just come back to your breath. The more you practice this simple mediation, the more fine-tuned your perspective of what's really important will be.

Seaweed Statistics

As mentioned in my previous blog, I like to bring my own food to restaurants sometimes, assuming they do not serve certain foods I require in my daily diet. One of the foods most frequently travelling with me is seaweed. I consume seaweed on a daily basis, due to its tremendous healing properties. I am not going to go into too much detail, because there are SO many details in terms of the biological and physiological implications of consuming this superfood on a regular basis. Rather, I will give you a list of some seaweed facts and statistics, and you can decide for yourself if seaweed should be a part of your daily diet!

FUN FACTS:

-Seaweed contains natural sea salt, which is a very healthy source of sodium.

-As an alternative to leafy green vegetables, seaweed can be used to aid in the detoxification of free radicals in the body. Free radicals can have the ability to damage cells/DNA. Seaweed's many antioxidant compounds have the ability to neutralize free radicals.

-Demographic studies in Japan have concluded that people who regularly incorporate edible seaweed into their diets have fewer problems from mineral depletion and live longer than other people.

-Seaweed contains all of the minerals and trace minerals required for your body's physiological functions.

-Seaweed is a staple food in Japan, which happens to be a country with a very low rate of degenerative disease such as heart disease and cancer (as compared to North America).

-Seaweed is full of fiber, which aids in digestion.

-IT TASTES AMAZING!

-Many forms of seaweed contain trace amounts of vitamib B12, which rarely occurs in land plants. This is wonderful for vegetarians who are looking to add B12 to their diets.

-Seaweed feeds the shafts and ducts of the scalp to help improve health of the hair.

-Seaweed can regulate hormonal activity, enrich the bloodstream, assist metabolism, and promote youthful skin.



Types of seaweed to try include: kelp, kombu, nori, dulse, Irish moss, wakame, hikiji, and arame.

Besides nori, these seaweeds are often sold dried, therefore you simply soak them in water for about five to ten minutes, drain, rinse, and enjoy! They taste great by themselves, on salads, in soups, entrees, pasta substitution, salt replacement, omelettes, etc. This true 'super-food' can add miraculous dimensions to your cuisine... and your palate! Be creative, because you are!

Other forms of algae include spirulina, chlorella, crystal blue manna, and E3 Live. They can be found in tablet or liquid form in your local health food store.

*You can also find condiments (usually in the Asian section of supermarket or health food store) which include seaweed. Be sure to check ingredient labels, as some of these can have hidden sugars.

Contact me for your own recipe guide, including scrumptious meals and treats involving seaweed! shaynayoga@gmail.com

I Think I Can!

As we all know by now, it is not only what we eat that creates good health. It is how we approach all aspects of our lives. Is it possible that maintaining a positive attitude can create fantastic health? This subject interests me, partially due to its increasing popularity and also from personal experience. This subject can become slightly tangled when people boil it down to: think positive thoughts, and you will get what you want. I mean, that's true... but there's more to it. Here's an example:

Jake has an interview tomorrow morning for a job he really wants. He doesn't think he will get the job, and he is extremely nervous about the interview. He spends the entire night beforehand worrying about the interview and barely gets any sleep. He realized in the morning that, because of his incessant worrying, he forgot to wash his shirt, so he ended up having to wear his wrinkled dirty shirt to the interview. With tired eyes, he ran out the door and hopped into his car, completely forgetting to eat breakfast. His behavior and demeanor made a bad impression on the interviewer, and because of the materialization of his fears and worries, he did not get the job.

Alex, on the other hand, applied for the same job. The night before his interview, he washed and ironed his clothes for the next day, relaxed, and brushed up on his notes. He was sure he was going to get the job. He went to sleep on the early side, woke up, ate a wholesome breakfast, and went to the interview before the scheduled time with a clear mind. Alex got the job because he made a good impression.

Both, Jake and Alex, had the same qualifications for the job, but due to their varying mental states, one was hired and the other was not.

Alot of this may seem obvious, but it is SO powerful! In my opinion, many of us get 'trapped' in the cycle of negative thinking. It's almost like we are on 'auto-pilot' when it comes to our reactions to certain stimuli in our environments. I encourage you to experiment with RESPONDING, rather than reacting. If your thoughts towards something or someone are negative and you feel YOURSELF getting stressed as a result, see if you can think the opposite. A very good yoga teacher of mine once said, "When thinking negative thoughts, think the opposite." Seems easy, right? Even if you do this just once and catch yourself when you are tangled in the mess of negativity, I assure you that you will feel lighter and happier. After all, a negative mood or negative thinking are both a CHOICE we make as individuals. Noone can PUT you in a bad mood.

Another example: If I offered a bowl of rice to a rich man, he may look at me with disgust and tell me that is not enough food for him, or not the right type. He may suffer, because he is not used to eating that.

If I offered the same bowl of rice to a beggar on the street, he may bow down to me in deep gratitude, for that is the first meal he has eaten in three days.

How we view our external circumstances is all relative.

Another important point is the fact that positive thinking and negative thinking are both highly contagious. Have you ever been somewhere and someone entered the room and you automatically felt a wave of dullness or fatigue? It's possible for a person's negative energy to create a negative mood in his or her surroundings. The same goes for the opposite; imagine a person full of joy and vigor entering a room. There's no need for that person to speak, for his or her body language most likely displays an upbeat attitude. How can you frown and be negative when you are surrounded by joy and love?

What can you do TODAY to start the 'positive process'?

Look for a good role model. In India, it is common to have a 'guru', or teacher. Find someone you know who is doing what it is you would like to do, and ask him/her how they go about it. Follow in their footsteps, yet remain unique in your own nature.

Try some positive self-talk. Every day, create affirmations for yourself. Affirmations are uplifting words that describe you or your mood. I love writing affirmations, such as "I LOVE MYSELF", or "I AM ABUNDANT" and posting them on my mirror so I see them when I wake up in the morning.

Get support for your healthy habits. Tell your family and friends about your goals, and get them involved in supporting you on your journey.

Reward yourself. Go out with good friends, get a massage, take a mini-vacation, and honor yourself for your grace and effort.

Have a plan. Write it down and be clear. Having an enjoyable plan can increase motivation to complete tasks.


*According to Dr. Caroline Leaf, communication pathologist, toxic thoughts are like 'poisons or abcesses'. Leaf has been studying the brain since 1981 in order to reveal how negative thinking patterns can hinder proper brain function.

"There is a point in your brain called the "free will" and it is a genetic structure, there is genetic code. You can use that free will to accept or reject incoming information. So if you are controlling your thought life, you don't have to just receive all of the input that is coming in from the outside world, from the media, from the external and also from your internal world; we;ve got alot of existing toxic memories in our head, everything from birth to death is stored in your brain. So you're going to have information coming from the outside, from the inside, and it all meets at this point of the free will in the brain. You can make a decision at that point to accept or reject that information. If you decide that this is not good for me and you actually analyze that thought and say, this is not good for me, this is not healthy. You can reject that thought and it goes out and becomes heat energy. It actually becomes hot air and it doesn't become part of you. But if you choose to think about it, if you choose to meditate on that, if you choose to ask, answer, discuss, analyze to give meaning, you push it into these memory trees of the mind, into the memory circuits, and once they're there, they're there for good. Once they've moved into what neuro-scientists call the magic trees of the mind, once they're there, they're there for good, you can't get rid of them. Then you've got to rebuild, and that's the renewing of the mind. Much more difficult to rebuild than it is to reject. " -Dr. Caroline Leaf

No Menu-- Thanks Anyway!

I find it quite interesting when I go to a restaurant and am handed a menu. Yep... just that... probably doesn't sound like anything out of the ordinary, huh? Well, what I find interesting about it is that, in my opinion, people tend to think they are confined to the 'guidelines' of the menu. This is why eating out on a continual basis can become a problem. You are constantly allowing someone else to dictate what is going to your body... simply because it is printed (usually with captivating wording) on an elegantly laminated piece of paper. Of course, it depends what type of restaurant you are going to, but the truth of the matter happens to be that most restaurants carry many items that are not necessarily listed on the menu! Not only that, but most chefs will accommodate specific requests you may have. Many restaurant meals contain way too many sauces, sodium levels, and other unhealthy ingredients... even the 'healthy' options tend to have hidden danger zones.

I began experimenting with this process at a Chinese restaurant about three years ago. I used to love mixed veggies and rice. I wondered what the healthiest sauce was, and apparently it was 'brown sauce'. What exactly is brown sauce, you ask? Well, probably a mixture of salt, corn syrup, MSG, and some other stuff... don't quote me on that, but all in all probably not the healthiest condiment. Not only are most condiments unhealthy, but I feel as if most of the time, the food you are eating is practically drowning in the heaping portion of that sauce. Even if you order a salad at a restaurant in an effort to have a lighter/healthier meal, notice how soggy the lettuce is when you receive it or how oily and weighted down the veggies are by the dressing. Do you really need ALL that dressing? Can you even taste the vegetables in the salad? If not, that's sad. A salad can actually end up being a much unhealthier option than you may think. Okay, so back to the Chinese restaurant... so one day, something 'clicked', and I decided, first of all, to inquire about brown rice. There was no brown rice listed on the menu, but they were very delighted to inform me that they did, in fact, carry brown rice and I could substitute my white for brown at no extra cost. Score! Then I asked for my veggies to be steamed, rather than stir-fried. There was a steamed veggie option on the menu, but I still wanted my sauce. Hmmm... how to manage this? I asked for my sauce on the SIDE, and from that day on, I have been a DIPPER. Experiment with ordering sauces on the side and dipping your food into them. Not only will you experience the same satisfying flavor you would have if the food were drenched, but you will be consuming way less than you would have been otherwise. Eventually, I started bringing my own sauces, such as Bragg's Liquid Aminos or Nama Shoyu. If the restaurant doesn't have what you want, bring it! Why not? As long as you order something, there should be NO problem bringing some of your own 'goods'. I have been bringing my own food to restaurants for years and have never once been scolded. In fact, many people seem to find great interest in it.

Another point I'd like to express is... before opening a menu at a restaurant, ask the waiter/waitress what is fresh. What vegetables do they have? Keep in mind... there is an entire kitchen back there! I remember a few years back I was travelling to Miami with a friend. He took me to a very fancy Italian restaurant, and I automatically knew I was going to have to pull one of my clever 'non-menu ordering' tricks out of the bag. I ended up creating my own HUGE salad with greens, spinach, arugula, cherry tomatoes, broccoli, onions, avocado, olive oil, and fresh lemon. It was UNBELIEVABLE, and the chef was pleased to prepare it.

It all boils down to this: Think outside of the box, and perhaps eating out doesn't have to throw you off the wagon.

PAPAPAPAPAPAPAYA!

Sorry if it seems that I'm overly excited about papayas, but the truth of the matter happens to be that, well, I AM! Papayas are one of the healthiest fruits on the planet, and I feel blessed to be in Costa Rica right now, indulging in mother nature's goodness. What's all the hype about this 'super-fruit', you ask? Well, papayas happens to be LOADED with enzymes (especially papain) which aid in the digestion and assimilation of food you eat. Not only that, but these magical enzymes have been linked to numerous ANTI-INFLAMMATORY functions. As you may or may not know, inflammation is the first sign of dis-ease in the human body. So not only does this fabulous fruit stimulate the taste buds with that slight tropical familiarity, but it is completely FUNCTIONAL food as well. Papayas are jam-packed with fiber, B vitamins, minerals, antioxidants, calcium, iron and zinc as well. So basically, eat papayas... but make sure they are organic, and make sure they are in season.

The juicy part of all this papaya lingo (no pun intended), really has to do with the SEED of the fruit. The seed is often disregarded or cut away when eating papaya. If you cut a papaya in half, you will see a bunch of small round black slimy seeds, which often emit a quite spicy and bitter flavor if accidentally eaten. These seeds happen to be the healthiest part of the fruit.... FIGURES, right?! Do not fret! I recently heard a fantastic way to receive the health benefits of the seeds is to take them out of the papaya, either dehydrate them in a dehydrator or on the counter top, and then put them in a grinder and use them as PEPPER! How interesting is that? They happen to have a very peppery taste too. You can sprinkle it on a salad or your favorite meal, and the digestive enzymes will help assimilate the food you are eating! I have heard that chewing even just ONE of the seeds very well can digest an entire meal.

BON APPETIT!

Returning to What Feels Good

Okay, it's been way too long since I've written a blog.... but, I just decided that I'm back to writing again. No excuses! I know it's okay to take a break from time to time from some of the things that take a little effort and require a bit of time but I think it's also important to get back to what you enjoy doing and where you feel best. This can also happen with the lifestyle we want for ourselves -- whether it's working out every day, eating healthy food, taking time out to meditate, read or catch up on projects we've abandoned. So, what better time than now to get back to that place where you know you feel soooo good.

I'm starting classes at the Institute for Integrative Nutrition this coming weekend and I cannot wait to hear what's on the agenda. I'll be hearing from some of the top people in the field of nutrition and will be privy to cutting edge information which I will post on my blog. Also,I will be attending a seminar given by T. Colin Campbell, author of the China Study, this Wednesday and will let you know some of his thoughts as he had done the most comprehensive study of nutrition ever. I can't wait to hear what he has to say!

So, when you slip from time to time -- whether it's not eating as healthy as you want, slacking off on exercise, abandoning your blog, etc., just know that it's okay.... but, also know that you want to get back to that place where you feel your best -- the place where you are most constructive, creative and alive. Only at that place is where things happen. Start today to create new possibilities.

Give to Receive

Hey everyone. I apologize for the immense delay in my posting. I have been travelling, and instead of glueing (is that how you spell it?) myself to the computer screen, I chose to immerse myself in my travels instead. I'm sure some of you have seen my pictures from India on Facebook, and if you have not, perhaps you will soon. I am not here to speak of my experiences overseas. Rather, I am compelled to share with you some insight pertaining to a book I've been reading. Actually, I can't really call it a book. It looks like a book, but it happens to be a collection of discourses based on ancient yogic texts. The author of this compilation is a Jivamukti Yoga teacher and Sanskrit master, Ruth Lauer-Manenti. When I was working at the Jivamukti center last year, I attended as many of Ruth's classes as I could (she doesn't teach often, so the timing had to be right). At Jivamukti, there are many wonderful and inspiring teachers, many of whom have a very strong following of devoted students. Ruth's following is immense. It's not good or bad, it's just immense. I had been told once that people would pay to take Ruth's class and simply listen to her lecture at the beginning of class and then leave. When her book, 'An Offering of Leaves', was published, I was extremely eager to be in posession of this fine piece of literature. My mom surprised me with this book for my birthday and suggested I take it to India with me, which I did. It was (and still is) the perfect travel companion. The reason I was brought back to this book today is due to one of the excerpts I read (I read all of them twice because they are that inspiring). Ruth speaks of actual life experiences that have somehow managed to tap into something deeper, some intricate understanding of our spiritual nature and connectedness. This particular excerpt has to do with our 'practice'.

If you are a yogi, you have a practice. If you are a dentist, you have a practice. If you are a butcher, you have a practice. We all have a practice, whether we call it that or not. Ruth states that it's normal and okay to have a practice... it is part of being human. However, a practice can get tricky if the practice exists solely on an egotistical level. For example, Ruth gives the example of standing on our heads (for you yogis out there). It it wonderful and beneficial for you to stand on your head, yet if you are standing on your head for hours each day, it is serving the ego. How is it helping others? Or say you are very successful at your job. That is great, but what is your intention behind it? Are you taking the money you make and indulging yourself in unnecessary luxuries? Could you be contributing your earnings to a greater cause? It is not until we develop a sense of humility and 'stick our heads in the mud' that we can truly experience purity of mind. It is said in the book that 'humility is the greatest virtue'. If we can enter the present moment with a fresh perspective, letting go of the past, letting go of perceptions and judgements, perhaps that sense of awe and wonder will fill up our beings.

I encourage you to experiment with doing something that may be difficult or new for you. It doesn't have to be anything major; just something out of the ordinary everyday 'routine'. We usually feel safe in our routine, however there is no growth to come out of that illusion. Growth rises from spontaneity, making mistakes, taking risks, and trying new things. Most of all, growth stems from helping others. Life is constantly flowing...just like the holy Ganga Ma in India....Ganga Ma translates to "Mother Ganges". In India, they actually see the river as their mother...always serving without asking for anything in return...unconditional love and nourishment. It is fine to have your practice, but participation with other beings and without ego gratification will lead to bliss.