minima

Chia Seeds: An Ancient Super Food.

chiaChia seed is an ancient superfood.   It is a member of the mint family: Salvia Hispanica. The little seeds were once a staple of the Incan, Mayan and Aztec cultures, along with the Native Americans of the southwest.  Chia is actually the Mayan word for strength. The seeds were used by these ancient cultures as energy food, especially for their running messengers.  In the southwest United States chia seeds became known as “Indian running food.”

Chia seeds are an excellent source of dense nutrition with their healthy omega oils, easily digestible protein, and antioxidants. In fact, chia is so high in essential fatty acids that it contains eight times more omega-3s than salmon.  They are also full of dietary fiber, vitamins, and minerals. Research has linked this valuable food as being beneficial for many health issues, including diabetes, hypoglycemia, celiac disease, and lowering cholesterol.

  • Chia Seeds are a complete protein with all 9 amino-acids.
  • Chia is the richest non-marine whole food source of Omega-3 and dietary fiber currently known to man.
  • They have six times more calcium than milk, plus boron which is a trace mineral that helps transfer calcium into your bones.
  • They contain greater amounts of high-quality protein than found in soy.
  • Chia seeds work like an incredible digestive broom, sweeping through your intestinal tract, helping to remove toxins and eliminating old accumulated waste in the intestines.
  • They have 2 times the amount of potassium as bananas
  • They have 3 times more antioxidant activity than blueberries.
  • They have 3 times more iron than spinach, which is needed to carry oxygen from the lungs into the muscles and organs
  • Chia´s high fiber content and its ability to reduce blood sugar levels after meals inhibits the appetite making it a perfect food for effective weight loss.
  • They improve endurance by keeping the body hydrated and the electrolytes balanced, making them a perfect food for athletes.

In fact, Chia seeds are a perfect food for everyone.  But how do you begin to incorporate these magical little seeds into our diet?  The easiest way would be to start sprinkling them on your next salad.  They have no flavor on their own and take on the flavor of whatever they are added to.  Another great way to enjoy chia seeds is in your next morning smoothie.  Get in the habit of having some prepared chia gel in the fridge.  Prepared chia gel lasts about 1 week in the fridge.  Add 2 or 3 tablespoons into the blender with your favorite recipe.

Get creative!  Think chia jams and jellies, chia pops and puddings.  And then get consistent. Get in the habit of incorporating this super food into your diet, and embrace the strength of the ancient seed.

Basic Chia Gel

2 tablespoons of chia seeds
1 cup of water

Add water to chia seeds and mix well.  Let stand for 15 minutes then stir again,  then let stand for 15 minutes more.

That’s it.  You now have chia gel.  Enjoy!

Practice Gratitude

gratitudeHappy February.  Happy Valentines Day.

January is always a great time to take on new projects.  2011 began with the development of turning our current web page into a full fledged website.  The last several weeks have been filled with writing, organizing, and photo taking.   It has been very time consuming yet very exciting.  With the bulk of the work complete, I am now back on my weekly blog posting schedule.  We are looking forward to unveiling the Dharma Yoga Nantucket website in April.

Going through this process has filled me with gratitude.

You can PRACTICE living in a state of gratitude everyday.  At every turn we have that choice.  It is easy to focus on what we don’t have instead of being grateful for what we do have.  The next time the thoughts in your head start to take a turn, take a deep breath and ask yourself:  What am I grateful for?  By refocusing your energy and taking a moment to make a mental list, you will be amazed at how those thoughts of gratitude can change your mood and your outlook.  Take a moment to write down three things that you are grateful for and carry it with you in your pocket.  Having a tough day?  Take it out and read it.  This idea is hardly anything new, Oprah has been talking about the importance of gratitude for the last 25 years.  And well before Oprah, this concept is discussed in the Yoga Sutras of Pantanjali as pratipaksha bhavana.  Translated it means: “When disturbed by negative thoughts, opposite (positive) ones should be thought of.”  The next time you feel overwhelmed remember that your thoughts have great influence on your outlook, think good thoughts.

Valentines Day is a perfect opportunity to take stock of all there is to be grateful for.  Some may call it a Hallmark Holiday, but who could argue with a holiday that is all about the celebration of love?  I was scanning the latest Valentine cards last week when I realized all the forms of love that were being celebrated.  To Sweethearts, Moms and Dads, Grandparents, nieces and nephews, sisters, friends, even dogs and cats!  Celebrate this holiday by letting those you love know how grateful you are to have them in your life.

Thank You, Husband. Thanks Mom. Thank You, sisters. Thank You, friends.

Thank You students, you inspire me.

Click on the link below for my Valentine to you.

You can watch it here:
http://vimeo.com/9820752

Yama of Yoga: Aparigraha.

Give Love.

giveLove
I love the holiday season.  The festive decorations, the celebrations, the coming together of the community.  It brings to mind one of the Yamas of Yoga: Aparigraha.  This Yama has many translations and interpretations.  One of these is “not hoarding”.  Meaning that life should not be about all for me and none for you, life should be lived by keeping what we need and sharing the rest.  This spirit of giving is particularly apparent during the holidays and it is always a joy to see the generosity that emerges.  We somehow find the time to give in ways that would seem almost impossible during the rest of the year.  We do it because it is Christmas or Hanukah or Kwanza.  We do it in the spirit of the holiday that we celebrate and the traditions we have come to embrace.  It is a beautiful thing to watch and be a part of.  My wish is that we continue to carry this spirit of generosity with us throughout the year.  Finding those moments to give when it would be so much easier not to.  Giving financially is not always possible, but a giving of your time and spirit is always accessible.  We all have so little time anymore.  Our plates are full and we are seemingly always rushing on to the next thing.  Giving of your time is one of the most generous ways to share the holiday spirit throughout the year.   It might just be 5 minutes as you pass someone on the bike path who is obviously lost and offering directions.  It might be volunteering for one hour a month delivering meals to the elderly.  It might be watching your friends children so that she can have some much needed time for herself.  Maybe one night a month you do the cooking for a group of friends.   We can also give of the spirit.   Maybe it is speaking a kind word instead of a harsh one.  Maybe it is letting go of your next silly argument and being the first to say you are sorry.   Maybe it is just taking the time to truly listen.

Find your way, and create a new tradition of giving year round.

Wishing you a Happy Holiday and a Blissful New Year!

A Holiday Gift Guide for the Yogi to Live By.

Part 3: Gifts to give for  Eating.

carols

Books:

rawfood
1.  Raw Food/Real World: 100 Recipes to Get the Glow
by Matthew Kenney and Sarma Melngailis

sweetGratitude
2.  Sweet Gratitude: A New World of Raw Desserts
byMatthew Rogers and Tiziana Alipo Tamborra

cookEverything
3.  How to Cook Everything Vegetarian: Simple Meatless Recipes for Great Food
by Mark Bittman

Other Fun Gifts:

giftBasket
1.   Bring a basket of fresh vegetables and herbs to your next Christmas soiree.   Bartlett’s Farm has a wonderful selection of delicious organic greens and herbs.  Add in a few pomegranates and you have a living gift that any chef would love!

vitamix
2. This is the big splurge of all 3 lists, but it is an appliance that you will use everyday.  It is great for smoothies and soups, sauces and ice creams.   It guarantees that you will start eating more fresh fruits and vegetables, and what could be a better gift than that?
Available at:  http://www.vitamix.com/index.asp or amazon.com

hamiltonBeach
3.  Hamilton Beach 67650 Big Mouth Pro Juice Extractor. This is another appliance that I use everyday.  Starting the day with a fresh juice is a habit I strongly encourage.  This juicer is durable and afordable.
Available at: amazon.com

candlelitdinner
4.  The best gifts are those that are gifts of our time and attention.  Surprise the honey on your list with a romantic candlelight dinner  prepared by you.  Hire a babysitter and clear the calendar. Even if you are not a great cook, give it a whirl,  The love in the preparation will be readily apparent.

After all, that is what this Christmas celebration is all about, giving of ourselves and sharing our love.

A Holiday Gift Guide for the Yogi To Practice By.

giftguide2

Part 2 : Gifts to give  for  PRACTICE.

Books:

1. Asanas: 608 Yoga Poses  by Dharma Mittra

Asanas book image

2.  Yoga: The Iyengar Way by Silva Mehta, Mira Mehta, and Shyam Mehta
Yoga_the iyenger way image

3. Yoga as Medicine: The Yogic Prescription for Health and Healing by Yoga Journal and Timothy McCall

Yoga as medicine
all books available at: amazon.com

More:

1.  No Yogi should be without their own personal mat.  It is the one thing  you need to practice. If you want to spluge, the Jade Yoga Harmony Professional mat is the way to go.  It is durable, super non slip and environmentally conscious.  It has a bit of a rubbery smell at first but that will disappear after a few classes.  I have had mine for over two years and am still loving it.

Dharma jade

available at: http://www.jadeyoga.com/store/home.php or amazon.com

2. I am a huge fan of the Unitard.  No fussing with your clothes when it is time to go upside down.  It stays put so you can keep your mind on the practice and off of whether or not your belly is showing.  This unitard is my favorite.  It is affordable and made of cotton with 10% lycra to keep everyting nicely in place.
Unitard

available at: http://www.5stardiscountdancewear.com/prod_Women-s-Camisole-Unitard_253_76.htm

3.  If you prefer Yoga Pants to a unitard, these are a great option:

Danskin Women’s Supplex Capri

Danskin capri
available at: amazon.com

4. Zobha makes yoga clothes that are pretty and functional.  I love everything on their site.  I am especially fond of their tops.  They have a shelf bra and inserts to keep everything covered and supported.  This is one of the splurges on the list, but well worth it.

Zobha Scarlett Tank
Zobha top
Zobha Marilyn Tank
Zobha top 2
available at: http://www.zobha.com/

5.  A great stocking stuffer is a pair of  ToeSox.  When the studio is  a little chilly grab a pair of these for non slip warmth.  They come  in fun colors and either with or without toes.

Toe sox
6.  This  cotton cashmere wrap is so soft and cozy that you will want one in several colors.  It is perfect for keeping the body warm before and after class and can be worn half a dozen different ways.

Cotton cashmere wrap
available at: http://www.victoriassecret.com/

6. The best gift is a gift certificate for a series of classes at your local studio.  YogaFarm gift certificates are available by emailing:  joburnham@live.com with your request.  A 5 class card is $6o.

HAPPY SHOPPING!  MORE HOLIDAY PICKS NEXT WEEK.

A Holiday Gift Guide for the Yogi To Live By.

Christmas-tree-boat

The holiday season is officially here!  For the next few weeks I will be sharing with you gifts that no yogi should have to LIVE without.  There are so many choices out there for all kinds of yoga gear it can be overwhelming.  Enclosed is  the first of 3 lists of must haves.

The LIVE list:

Books:

1.  The Yoga Sutras of Patanjali: Commentary on the Raja Yoga Sutras by Sri Swami Satchidananda

Yoga sutras

2. Mediatations from the Mat: Daily Reflections on the Path of Yoga by Rolf Gates and Katrina Kenison

Meditations-from-the-mat-300

3. A Life Worth Breathing: A Yoga Master’s Handbook of Strength,  Grace, and Healing  by Max StromA life worth breathing

all books available at:  amazon.com

Pampering:

1.  Who doesn’t love a bath?  With all the holiday rushing about, there is something entirely indulgent and soothing about a good long soak.  EO Bath salts are a wonderful treat.

Eo bath salts
available at:  amazon.com

2.  In the blustery cold of winter taking care of our skin is a top priority.  The best way to retain the moisture is with an all natural sesame oil.  Used on its own or mixed in with some rejuvenation oil it will keep you soft and supple until spring.
Sesameoil16 Mo-men-women
available at:  http://www.mapi.com/maharishi_ayurveda/products/bath_and_body/massage_oils.html

3.  The Yogi in your life might be more inclined to start using a neti pot if you gifted them with a really pretty one; this one just might do the trick.

netipot
available at: http://store.chopra.com/productinfo.asp?item=484&deptcode1=

4.  Give the gift of Aromatherapy with a diffuser and a selection of essential oils

Diffuserelectric
Bottles

available at:  http://www.mapi.com/maharishi_ayurveda/products/vedaroma/index.html

5. Cozy and pretty  organic cotton loungewear  to slip into after a long day.

-organic-lace-trim-loungewear
Available at:  http://www.gaiam.com/category/apparel/loungewear.do?sortby=ourPicks&page=2

Happy Holiday Shopping!  More of the gift giving guide to come next week.

Happy Thanksgiving! A Raw Pumpkin Pie Recipe.

pie1

Pumpkin Pie

Who doesn’t love Thanksgiving, a holiday that revolves around EATing?  A day where we get to gather around the table and take a moment to reflect on all that there is to be thankful for.  There are no presents to buy, not much to do (except maybe watch a football game) so we really get the opportunity to enjoy each others company and just be.  My mother started a wonderful tradition many years ago.  Before we dig in to the feast, we go around the dinner table and talk about what we are thankful for.  When we first started doing this my sisters and I were much younger and we and would roll our eyes a little bit and play along to appease her.  Now it has become a most meaningful moment in the day.  It is so easy to focus on what is wrong in our lives or in the world.  By taking a moment to pause and share what there is to be grateful for, we embrace the true meaning of the holiday.

pie2

It wouldn’t be Thanksgiving without pie and what better way to celebrate than with the quintessential Thanksgiving treat; pumpkin pie?  Try this raw version and you will be amazed at how delicious it is.

Pumpkin Pie

2 cups of soaked and dehydrated pecans
1 cup of pitted medjool dates
½ cup of raw coconut oil
½ teaspoon of cinnamon

Filling

2 cups of cashews soaked overnight
1 cup of sugar pumpkin juice
(To make the pumpkin juice: run ½ of a small seeded sugar pumpkin through a juicer)
½ cup raw agave syrup
½ cup melted raw coconut oil
2 teaspoons cinnamon
1 teaspoon turmeric
½ teaspoon nutmeg
½ teaspoon ginger
¼ teaspoon of vanilla extract

Pinch of cloves

Blend pecans in a food processor until ground into a fine flour like consistency. Add the dates and cinnamon and blend until it forms a sticky dough.  Press the dough into a 9 inch pie plate.  I like to flute the sides with a fork for a traditional old fashioned look. Place the crust in the freezer to set for about an hour.

pie3

Place all of the filling ingredients in a Vita Mix or other high speed blender and blend until smooth.  Pour into the crust and return to the freezer at least 2 hours or overnight.

Once the pie is set, you can store it in the fridge until dinner.

Enjoy!  Happy Thanksgiving!

Developing a Consistent Yoga Practice.

consistent

prac·tice

(pr k t s).

1. To do or perform habitually or usually; make a habit of:.

2. To do or perform (something) repeatedly in order to acquire or polish a skill:

3. To give lessons or repeated instructions to; drill:

4. To work at, especially as a profession:.

5. To carry out in action; observe:

What is this thing that we call a Yoga PRACTICE?

The first sutra in the Yoga Sutras of Pantanjali is ATHA YOGANUSASANAM which means now begins the instruction of Yoga.  This is where we all start.  The great thing about developing a practice, is that it doesn’t matter what you were doing before, there is always the opportunity to begin.  Yoga has that wonderful ability; it can meet us right where we are.  All we have to do is start the journey.  Once the decision has been made to begin, then we can develop our practice.  Like most things, it is not easy in the beginning.  Our bodies may seem tight and inflexible, it might seem challenging or uncomfortable.   We are carrying years of stress in these bodies of ours and it isn’t about to fall away easily.

Think about the moments in your life where you really didn’t want to do something because it seemed too overwhelming or because  it was challenging to just get started.  I remember looking out into the blank canvas of an unruly corner of our garden one day and dreaming of an asparagus patch.  The problem was that this little corner was riddled with poison ivy.  The other problem was in order to grow asparagus you have to dig deep 10 foot long trenches. Then you have to wait a few years before you can even eat one stalk.  Thinking about all the time and work involved quickly got me thinking that maybe an asparagus patch wasn’t such a great idea after all.

And then one day we just started digging.  It was hard work, just as I had anticipated, but soon after the first shovel hit the ground, I got lost in the task at hand.  I wasn’t worried about the poison ivy.  We were planting asparagus!  I was able to get lost in the joy of the moment. And so, every morning I would wake up and dig a little, rip out another root of that dreaded ivy.  Eventually all the hard work paid off.  Every spring is now filled with an abundant harvest.

Make a time commitment to your practice.  It might start out to be once a week, or twice a week, or every morning for 15 minutes.  Determine the time frame that will work for you and then, be consistent.  Being consistent in your practice is where real change can occur.

Once in class, we have to remind ourselves that we are not in a competition.  There is no race to be won here.  And if there were it would certainly be the tortoise winning it.  It is not about how fast we move or how fast we learn.  Let go of comparing yourself with other students.  You are exactly where you should be for you. As my husband would say: “Do your best and forget the rest.”  Find the joy in your own progress.  There will be days when you are sore and that is okay.  The best way to alleviate soreness is to keep practicing.  It is like waking up on a chilly morning and feeling a little creaky.  Once you start moving about, the creakiness dissipates.  It is important to keep moving.  However, soreness and pain are two very different things.  There should never be pain and you should never push through pain. That is where serious injury occurs.  By developing a practice you will develop a greater awareness of the body and be able to tell the difference.

Begin.  Make a commitment.  Be consistent. Find the joy in the moment.   This is your yoga practice.

Kriya or All About the Neti Pot.

NETI POT

It is that time of year again, cold and flu season.  Colds seem to come out of nowhere and then suddenly everyone is sniffling.  It makes sense that we are more susceptible to colds during a change of season, but what can we do to prevent them?  One way to LIVE more comfortably and healthily is to incorporate the use of a neti pot into your daily routine.  Jala Neti is an ancient yoga practice with many health benefits.  In addition to preventing colds, it is beneficial for those suffering from asthma, bronchitis, allergies, headaches, migraines and middle ear infections.

It is a simple process of flushing out the nasal passages with a solution of warm distilled water and non iodized salt. The salt water solution is poured into one nostril, so that it leaves through the other. The procedure is then repeated on the other side.  Neti removes all the dirt and bacteria filled mucus from within the nose and helps to drain the sinus cavities. It takes a little getting used to, but after the first try you will find it to be a really soothing experience. The good news is that the Neti Pot is now easily and inexpensively purchased at your local pharmacy.  They come with detailed instructions and are available with individually prepackaged saline packets to make the experience even more user friendly.  The entire process only requires a minute or two, so there is really no reason not to.

Even Oprah Winfrey and Dr Oz advocate using the Neti Pot.  Dr Oz states that using the Neti Pot is more effective than medication. “The (ear, nose and throat] doctors who are specialists in this area will often say this is a better treatment than a lot of the other drugs that we try to offer folks, because it mechanically cleans out the problem,” he says.

Don’t wait until you have a sniffle to start using the Neti Pot.  Remember that you are trying to prevent that cold from starting.  Think of it exactly as you would think about brushing your teeth.  Make it a part of your daily routine.  By incorporating this small daily change you will begin to feel better and stay healthier.

Raw Cacao and How To Make Raw Chocolate Candy.

cacao

Raw Cacao

It is that time of year when all thoughts turn to chocolate.  Halloween and chocolate candy, they just go together.  Even with all of our trick or treating many of us have  have never eaten “real chocolate”.  Most commercially produced chocolate bars, (think Hershey’s) only contain about 10% actual chocolate, the rest is sugar and fillers.

This year why not EAT some delicious real chocolate candy made with simple raw ingredients?  Making raw chocolate is probably one of the easiest things you can do. As a bonus it just happens to be good for you.   In fact, Raw Cacao is considered a super food. It contains theobromine which invigorates our entire system, phenylethalamine which increases our sense of happiness and well being, trytophan which elevates and stabilizes our mood, anandamide, the “bliss” chemical which relaxes the body and the mind. It is higher in anti-oxidants than green tea and wine. It also contains protein, good fats, calcium, carotene, thiamine, riboflavin, magnesium, folic acid, and the vitamins A, E, K.  It is rich in iron.  Super food indeed!

The most important part of this indulgent experience is to make sure that you use truly raw cacao. The health benefits are only derived from cacao in it’s raw state.  One of my favorites is Pacari from Ecuador.  It is organic, heirloom (never heated above 118 degrees), and single origin (not blended with cacao from other countries or regions).  These are 3 important things to look for when you are purchasing raw cacao.

The next part is to have fun choosing a mold.  There are thousands to choose from, ranging from bugs and spiders to hearts and flowers.  They are very inexpensive and can be used over and over again.

Basic Raw Chocolate

  • 1 cup of raw cacao butter
  • ½ cup raw cacao powder
  • 2 tablespoons of raw agave nectar

Melt the cacao butter over low heat.  Either in a dehydrator, in a double boiler with hot water, or in a sauce pan over the lowest heat.  If using the stove top method, you can keep an eye on the temperature with a candy thermometer making sure not to bring the cacao over 118 degrees.  Once it has liquefied, whisk in the cacao powder and agave until smooth.  Pour into a squeeze bottle and then fill the molds.  Set in the freezer for 5 – 10 minutes until set and then pop out of the molds.  Because are no chemicals or stabilizers in this yummy chocolate keep them in the fridge until serving time.

From there get creative!  You can add chopped nuts, coconut, or dried fruit.  Add pure mint extract for a chocolate mint.  Play with flavors and textures to recreate your favorite candy bar.  Indulge in a little raw chocolate and Have a Happy Halloween!

Pacari Cacao can be found at:

http://www.therawfoodworld.com/index.php?main_page=index&cPath=100148_100215_100335

Chocolate molds can be found at:

http://www.amazon.com/ keyword: chocolate molds