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.