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A Holiday Gift Guide for the Yogi To Live By.

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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

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

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

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.

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.

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.

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

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.

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.

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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.

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.

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.

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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.

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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.

Practicing Tapas: Fierce Determination.

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Tapas

As the chilly days of autumn and winter fall upon us, take the opportunity to PRACTICE one of the Niyamas of Yoga; Tapas. The definition of Tapas is ‘heat’ or ‘ fiery discipline’ or ‘a constant and intense commitment’ I call it fierce determination.

Tapas is a phenomenon of the body as well as the mind. This fire is what can keep you going even if you don’t feel like it. Getting to class sometimes can be the hardest part. Our mind will always come up with an excuse not to do something. I am too tired, I don’t have time, it’s too cold outside. If we can summon our tapas we almost always feel better and wonder why it was so challenging to get there in the first place.

When you are holding a pose and give up, feeling that you couldn’t possibly hold it one second longer, think about what might happen if you were offered one hundred dollars to hold the pose for one more breath. It is amazing how you can summon the strength when you really have to. We have all heard the stories of men and women exhibiting super human strength. Lifting automobiles, heavy machinery, even buses to rescue their trapped and injured loved ones. That is tapas.

Just as it is when you are starting a fire, it takes time. Collecting the wood, stacking the logs, fanning the flames, it is a process. Yet once the embers are lit, they generate more and more heat. When a new log is set on the existing fire, it takes very little effort to ignite. Tapas will grow over time and will be extended to other aspects of your life. That is the good news, we have the ability to redirect our energy. We can listen to all of our minds objections and then decide to do what’s good for us anyway. That tapas, that fierce determination exists within us at all times, we just have to tap into it.

Quieting the Monkey Mind.

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We all want to be happy. To LIVE happy lives. In Yoga we commonly refer to the negative thoughts that distract us from our happiness as “the monkey mind”. This monkey mind is preoccupied by worry, insecurity, greed, rage, and petty judgments. The monkey mind is quick and smart and can often lead you down a path before you even know what hit you. We have all been there; maybe you just got a promotion or started a new job, certainly cause for celebration and joy, when the monkey mind starts talking. “Do I really deserve this?” “Am I really qualified?” “What if they don’t like me?” Before we have had a chance to celebrate, we are thinking detrimental negative thoughts. It is natural and normal, we all do it. Our job is to learn how to quiet that little monkey and calm our mind. Then, we can be free from our own self imposed suffering and find our joy.

He is a tenacious little guy, he certainly won’t go quietly, and so, where to begin? It starts with understanding that we cannot control the world around us; we can only control our thoughts and mental attitudes. The Sanskrit saying is: “Mana eva manushyanam karanam bandha mokshayoho.” Which means “As the mind, so the man; bondage or liberation are in your own mind.” The world does not make you happy or sad, only your perception of the world does. Is it heaven or hell? You get to choose. You decide. Try applying this philosophy in your daily life and you will soon see how freeing it can be. You might be stuck in an airport waiting on a long delayed flight and start worrying about being late, getting angry and upset, maybe yelling at the gate attendant. Or you could take that delay and see it as an opportunity to have some newly found free time. You can read a great book, call a friend you haven’t had time to get back to. The flight will still be delayed, you cannot change that, it is only your perception of the situation that can change.

Think good thoughts. With time, and practice, you can slowly begin to quiet the monkey.

Pick Your Own Tomatoes at Bartlett’s Farm with Raw Bloody Mary and Sun-dried Tomato Recipes.

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On Saturday, Bartlett’s Farm held pick your own tomatoes day. It was a little slice of heaven walking through the fields, canvas bags in tow, and filling them to the brim with all the delicious varieties. At only one dollar per pound, it was the deal of the season. Walking up and down the rows, I was mesmerized by the colors, the ripeness, the abundance. Our fellow pickers were smiling and happy, sharing ideas and recipes. It was a true example of the joy that can be found in the simple moments of the everyday.

Now what to do with 17 pounds of tomatoes? First, share a few with friends, then get to work preserving the last taste of summer.

Tomatoes are full of wonderful vitamins and minerals. Vitamins A, B1, B2, B6, C, E, K, niacin, and folate. Potassium, phosphorous, magnesium, calcium, sodium, iron, manganese, copper, zinc, and chromium. Various studies have shown that the lycopene in tomatoes can help reduce chances of prostate cancer, stomach cancer and colorectal cancer. Lycopene is considered a “miracle” anti-oxidant that may help to stop the growth of cancer cells.

Dehydrating tomatoes is a great way to preserve them without a lot of messy work. Once they are dried, you can reconstitute them by soaking them in some hot water. The flavor is rich and concentrated as a tomato paste would be. If you don’t have a dehydrator you can dry them in the oven at the lowest setting.

Dehydrated Tomatoes

- Slice tomatoes about ¼ of an inch thick
- Lightly sprinkle with sea salt
- Place on dehydrator trays so that they do not touch.
- Set dehydrator to 135 – 140 degrees (the temperature of the tomatoes will remain below 118 degrees)
- Dehydrate for approximately 12 hours.
- You can store them in a cool dark place in an air tight container for 6-9 months, or in an airtight container in the freezer for up to one year.

Oven option:

Place tomato slices in a single layer on a baking sheet. Set oven to 200 degrees, Allow the tomatoes to dry in the oven about 8 hours or until they become shriveled, checking frequently during the last couple of hours to ensure that they don’t scorch. Cracking the oven door open can help prevent the heat from getting to high.

The easiest fresh tomato juice can be made in a Vita Mix or other high speed blender. No scoring, no peeling, no boiling, no waste just fresh delicious juice!

Joann’s Veggie Mary

The easiest fresh tomato juice can be made in a Vita Mix or other high speed blender. No scoring, no peeling, no boiling, no waste just fresh delicious juice!

2 large tomatoes
½ cucumber
1 celery stalk
1/3 bunch of parsley
½ lemon peeled
1 tablespoon of freshly grated horseradish
Pinch of sea salt
Water as needed

(You can substitute ½ of a fresh jalapeño or a pinch of cayenne powder for heat)
Puree all ingredients in blender. Serve with cucumber stalk.

Pranayama and Diaphramatic Breathing.

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The Sanskrit word for yogic breathing is Pranayama. Prana is the life force that keeps us alive. Yama refers to expansion and extension, the ability to expand the breath and increase energy in the body.

Breath is the most important tool in yoga. By connecting with the breath we find a feeling of lightness and clarity; create an instant support system for the postures. When we are feeling challenged in a pose our natural instinct is to want to hold our breath, to grit our teeth and push through it. Holding the breath can create tension, dull our awareness and often cause us to feel light headed or woozy.

Diaphragmatic breathing (the expansion and contraction of the diaphragm) is the cure for reducing tension in the body and quieting the mind. In a normal healthy breath, the abdomen puffs out as you inhale and relaxes in as you exhale. One type of inefficient breathing is “reverse” breathing. In reverse breathing you are working against yourself and using the diaphragm in a completely inefficient manner. Reverse breathers pull the abdomen in as they inhale and push it out as they exhale. Breathing this way can be very taxing on the nervous system. Take a moment to check in with the breath to determine if you are a reverse breather. Finding this out can change your life immeasurably and is very easy to correct.

“Several researchers have reported that pranayama techniques are beneficial in treating a range of stress related disorders, improving autonomic functions, relieving symptoms of asthma, and reducing signs of oxidative stress. Practitioners report that the practice of pranayama develops a steady mind, strong will-power, and sound judgment, and also claim that sustained pranayama practice extends life and enhances perception.”

It can also be a most important tool in our daily lives. We have all heard the phrase “take a deep breath” when confronted with a stressful or upsetting moment. By taking a slow deep breath through the nose we can relax the nervous system and calm the mind. We may not have time for a full asana practice, but we certainly have 2 minutes during the course of a day to close our eyes and bring our awareness to the breath. Inhale expand the belly, exhale deflate the belly. Just. Breathe.

The 4 Immeasurables: Maitri, Karuna, Mudita, and Upeksha.

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Today is my wedding anniversary. I am filled with love and joy and gratitude. And so, today this post is dedicated to love. You can’t really LIVE without it. Many of the principles that yoga teaches are easily applied to a loving relationship. The word yoga itself means “to come together”; “to unite”; “to attain what was previously unattainable”.

By embracing the 4 Immeasureables as discussed in Pantanjali’s Yoga Sutras, we have a wonderful support system that encourages positive attitudes and behaviors to create a fufilling relationship.

These 4 sublime attitudes are: Maitri (Lovingkindness) It is a gentle, loyal acceptance with a deep sense of appreciation and regard. Karuna (Compassion) “ It is the intention and capacity to relieve and transform suffering, to lighten sorrow.” The Buddha described karuna as the “quivering of the heart” we experience when we are open and able to truly see suffering and are moved to do something about it”. Mudita (Joy) “True love brings joy, and mudita is the joy we take in the simple pleasures. When we love, joy seems to surround and pervade us”. Upeksha (Equanimity) “ It is the ability to feel a connection fully, without clinging or possessiveness.”

Through these immeasurables we can talk honestly and openly without harm, we can cultivate a greater awareness of our partner’s needs and put those needs before our own, revel in the simple joys of the everyday, feel a greater connection that allows us to trust that we are always with each other and that this love is constant. A knowing that this love is greater than ourselves and that all beings are tranquil, happy, and aware of their gifts and accomplishments. We in turn then feel interconnected to everyone and everything.

As Maharishi Mahesh Yogi said: “Love is the supreme blessing of life; love as love is universal. Personal love is concentrated universal love. Ah my heart flows when I say: Personal love is concentrated universal love. The ocean of universal love flows in the streams of individual love. What a blessing in life.”

Indeed.

Juicing for Your Health.

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In this case it is actually, DRINK. Fresh fruit and vegetable juices are one of the best things that you can put into your body. Fresh juices are a wonderful source of vitamins, minerals, live enzymes and phytochemicals. By juicing rather than eating you are giving your body all the life giving benefits of the plant without having to work so hard at digesting. Therefore, the results of juicing are felt almost immediately. It’s a great way to get an early morning burst of energy and a great way to incorporate more fruits and vegetables into your diet. You might not be able to eat 6 carrots, an apple, a beet and some ginger for breakfast, but you can easily juice them. Already, you have knocked off the equivalent of 4 servings of fruits and vegetables in one easy to drink delicious glass. So why not just grab one of those new “all natural” juices in the easy travel plastic containers off the shelf? The major reason is that these juices are all pasteurized. While pasteurization may kill unwanted potential bacteria, it also kills everything else along with it. You are left with none of the vitamins minerals and enzymes that naturally occur in fruits and vegetables; you are left with sugar water. Do yourself and your body a favor invest in a juicer. Start incorporating just one juice a day. You will look better, feel better, and have more energy almost immediately. Happy juicing!

Red Sky at Night

6 carrots
1 apple
½ beet
1 inch knob of ginger

Juice together and drink immediately. If ginger is not your thing you can omit it. Yum!

Ted’s Green Juice

3 large leaves of Swiss chard or Spinach or Kale
1 cucumber
¼ lemon
A handful of parsley
1 apple (quartered, seeds removed)

Juice together, and then drink immediately.

Check out:

Amazon.com for a great selection of juicers at prices for every budget.