2010 Has Come to An End

This time last year my sole resolution was to make 2009 the best year I could make it. I decided to live every day to its fullest (trite, yet effective), and all in all I had a wonderful year...  

• I started a blog, inspired by the awesomeness of a great blog a friend shared with me.
• I was able to let go of some things in my past, and find a peace within myself that I hadn't had in a long time.
• I started new relationships with positive, astounding people, who have already taught me so much.
• My yoga practice grew exponentially, changing me in too many ways to list.
• I grew spiritually.
• Literally every day I learned something new about life, love, other people, spirituality, yoga.

So, it's time to make some resolutions for next year. Don't get me wrong, I love blogging. But some things are just better not posted on the Internet for all to see. With that considered, I'll share some of my resolutions for the coming year, which I will also blog about as the days pass...

• I resolve to have more compassion, empathy, and love for others.
• I heard on a podcast last week (by Tara Brach) a suggestion of committing to meditate at least 15 minutes per day for 30 days, and see how my mind changes. This is my first resolution.
• I resolve to watch even less television than I did in 2009 (another last-minute resolution from ending-'08), and to not start watching a new show that I don't already record to my DVR. TV is great, but in 2010 I want to be a more productive member of society, and not know the names of all of the characters from NBC's new hit shows.
• For years I've made physical resolutions for myself that were nearly unobtainable (to have a six pack within so many months, etc). This year I am going to choose 10 yoga poses that I struggle with, and plan to (hopefully) master them by year end. More blogging on this to come.
• I resolve to rid the clutter in my life, including in my home, in my relationships, in my mind, and in my activities.

Thank you for reading my blog. As I've said before, my intentions for this blog are to to share with others information I've learned or found to be helpful in my own life, and also to communicate and build relationships with like-minded people who follow my blog and would like to connect. This still stands true. I hope that in 2009 you enjoyed the start of this blog, and will continue to read my blog in 2010, as well.

Do you have any suggestions for what you'd like for me to blog about? (Fitness, Nutrition, Vegan Living, Recipes, Yoga?) I look forward to 2010, and trust that it will be a great year for growth, new friendships, and for focusing on the meaningful moments in life. Shouldn't each moment mean something?

Words to Live By

"Laugh when your eyes are burning
Smile when your heart is filled with pain
Sigh as you brush away your sorrow
Make a vow, that it's not gonna happen again"

- Paul McCartney

So what is considered a "good carb?"

Carbs. Our bodies all crave them from time to time, and much to the dismay of carb-cutting weight loss trends, carbohydrates are actually a vital part of our diets. When most of us think of "carbs," bread is probably the first thing to pop into our minds. Did you know that fruits and vegetables are also a good source of carbohydrates? True story.

I came across a great article about carbohydrates published by Harvard School of Public Health that I think is well worded and worth sharing with you on my blog:

"The best sources of carbohydrates—whole grains, vegetables, fruits and beans—promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients. Easily digested carbohydrates from white bread, white rice, pastries, sugared sodas, and other highly processed foods may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.

"Five Quick Tips for Adding Good Carbs to Your Diet:

1. Start the day with whole grains. Try a hot cereal, like old-fashioned oats, or a cold cereal that lists a whole grain first on the ingredient list.

2. Use whole grain breads for lunch or snacks.

3. Bag the potatoes. Instead, try brown rice, bulgur, wheat berries, whole wheat pasta, or another whole grain with your dinner.

4. Choose whole fruit instead of juice. An orange has two times as much fiber and half as much sugar as a 12-ounce glass of orange juice.

5. Bring on the beans. Beans are an excellent source of slowly digested carbohydrates as well as a great source of protein."

So yes, if you're trying to watch your waistline, personally I wouldn't recommend loading up on the buttery, cholesterol-laden dinner rolls that come to your table at some fancy restaurants. But loading up on good carbs is a smart idea. By simply trading out good carbs for the processed, sugary, white bread in your diet, you'll feel leaner, be healthier, still enjoy the taste, and have more energy.

Words to Live By

"You know quite well, deep within you, that there is only a single magic, a single power, a single salvation...and that is called loving. Well, then, love your suffering. Do not resist it, do not flee from it. It is your aversion that hurts, nothing else."

- Hermann Hesse

Chiseling away at the non-essentials.

2010 is almost upon us. Most people I know (including myself) will make some sort of resolutions for the new year. It's a new year, clean slate, a chance to make one's self better in some way.

I like to start each day this way, not just in the new year. Don't get me wrong -- I've set some resolutions for myself in 2010, too. But it's important that I remind myself that each new day is a chance to make myself a better person; to learn from the mistakes I've made in the past, and try to not repeat them again by changing my mindset and behavior. It's also important that I remind myself to take these changes a step at a time, a day at a time. It's like the saying goes, "Rome wasn't built in a day."

In light of the time of new year resolutions, I wanted to share something I read this morning, written by Bruce Lee:

"In building a statue, a sculptor doesn't keep adding clay to his subject. Actually, he keeps chiseling away at the non-essentials until the truth of his creation is revealed without obstruction."

Many of us in this world set high goals for ourselves, and push ourselves way too hard, trying to achieve perfection. This unrealistic mindset can be true for many behaviors: in our professional lives, in keeping our houses clean, in trying to lose weight or achieve the "perfect" body, in our relationships.

This year, try to meet your goals and tackle resolutions one day at a time, having patience with yourself, and without self-judgement. To me, the coming of a new year can be great, when people worldwide have a mindset to positively change themselves in one way or another. As Bruce Lee so eloquently put it, just keep chiseling away at the non-essentials until your true self is revealed, without obstruction.

Good for the abs.

A yoga pose I've always found to be challenging is the elevated sphinx pose. Giving one a workout similar to plank, elevated sphinx pose is basically when one takes plank pose, but on the forearms. When in elevated sphinx pose, be sure to keep your abs tight, and push through your heels toward the back of your mat. This will help ensure your spine stays straight.

Elevated sphinx pose is great for upper arm/shoulder strength, and is great for reaching one's goal of getting killer abs.

Happy Holidays!

My blog is fairly new, so except for the people closest to me I'm not sure exactly who my audience is. This blog has been a great creative outlet for me, and I hope that whoever you are reading this - you've enjoyed my posts and have maybe even learned a little through my passions of food, wellness, fitness, and the ideas I've shared from positive, forward thinkers from our world.

Whoever you are,

wherever you live,

whatever your beliefs,

I wish you inner peace, deep happiness,

and love during this holiday season.

Love,

Nikki

Did you know?

"Osteoporosis is less a disease of calcium deficiency than one of protein excess? Studies show that osteoporosis tends to occur in countries where calcium intake via dairy products is highest. Instead, it's better to get your calcium from plant sources such as figs, rice, fortified cereals, nuts, sesame seeds, molasses, dark greens, sea vegetables, and soy foods."

- Courtesy of Vegan Planet
http://veganplanet.blogspot.com/

To rid the muffin tops.

Yoga is the best. But it's taken me a couple of years of practice to truly appreciate some of the poses, and to wrap my mind around the benefit of pushing myself to stay in the poses that may not be my favorite, and realize that completing the full sequence is really for my own good.

In class this morning, I found myself loving a pose that's never really been my favorite: triangle. For a long time I thought I was doing the pose properly, but until a couple of months ago I was doing it all wrong. (Inset picture is Rodney Yee, a great yoga teacher, yoga video producer & writer.)

To find triangle pose, stand with your legs straddled, your feet wide apart: right toes pointed toward the front of your mat, and left toes pointed at an angle, with your heel toward the back of your mat. Lift your arms shoulder-high out to the sides, strong and straight. Lift your left hip, and stretch your right arm to the front of your mat, keeping your back straight (as if a wall is behind you). Once you've extended as far as you can, rotate your arms so that your left arm is overhead (fingers pointed to the ceiling), and your right arm is down toward the floor, fingertips grazing the ground. (If you cannot support your upper body this way, you can place your right hand gently on your leg, trying not to put all of your weight on your hand, until you can rely on your upper body strength completely.) This will create a triangle shape with your legs (hence the name of the pose). Try not to put weight on your left hand, and find the strength in your side body to keep your chest lifted. Repeat on the other side.

My favorite yoga studio also encourages students to then stretch their left arm toward the front of the mat, keeping the left hand down toward the floor. When this is done correctly, you will feel the left side of the body lengthening, from your toes to your fingers. It's quite a great feeling.

Now that I've figured out what I'm doing in triangle pose, I do it every day and have grown to love it -- even though it is still tough some days. My side body feels longer, stronger, and leaner.

What about protein?

Along with Iron, B12, and Calcium, protein tops the list of questions people most ask me about when they find out I'm a vegan. "But where does your protein come from?"

The building blocks of protein are amino acids. Our bodies can manufacture most of the amino acids that it needs to build proteins. This happens by the body using arts from carbs, fats, and other amino acids. With that being said, there are 9 amino acids that our bodies cannot manufacture (aka essential amino acids), and these have to come from food that we eat.

I was reading a little about this in"Being Vegetarian for Dummies" (one of my fave go-to books for vegetarian knowledge) this morning, which makes my point best: "Plants contain all the essential amino acids in varying amounts. Some plants are high in some essential amino acids, and low in others. It's simple to get enough of what you need, even if you eat nothing but plant products and your diet contains no meat, eggs, or dairy products at all."

It's clear why people worry about vegetarians' protein intake, as most of us learned as children that protein comes from milk, cows, chickens, and cheese. There are actually plenty of great protein options for vegans:

• Legumes (beans)
• Tofu, Soy, Soybeans
• Lentils (also included in the legume category)
• Whole grain pasta
• Oatmeal
• Nuts
• Falafel (made with garbanzo beans)
• Veggie burgers
• Soy milk, almond milk, hemp milk
• Tempeh (Similar to tofu, but different in texture. Made from gluten.)
• Tahini (sesame seed butter)
• Almond, cashew, or peanut butter
• Many types of veggies (ex: green beans,tomatoes, cabbage, broccoli)

So now you know, if you didn't already. And it's important to remember, too, that you can give your body too much protein, too. Many people have extremely high levels of protein in their diet, which can cause our bodies to lose calcium, increase our blood cholesterol level, wreaks havoc on our kidneys, and increases our risk of heart disease and cancer.

Words to Live By

"People prefer to believe what they prefer to be true."
-Francis Bacon

Vega

For quite some time now I've been interested in trying Vega, a vegan, whole food nutritional supplement. Vega was formulated by a vegan professional Ironman athlete (Brendan Brazier), and according to the product's website is "a synergistic collection of Brendan's favorite plant-based superfoods." Vega is packed with nutrients--too many to list here. Check out their website for full details on how many great things are packed into one serving!

I like to shop around before purchasing expensive nutritional supplements. Though the pricetag is much higher than my budget allows, I definitely believe you get what you pay for. I visited Garner's on Sunday and decided to give Vega a trial run. I bought 3 individual packets in each of the flavors offered: the "original," chocolate, and vanilla chai (my fave). The directions say to mix one whole packet with 8 oz of water. Most days I need more than just a liquid breakfast, however nutritional, so to bulk up my Vega superdrink I added some almond milk, too.

I loved the taste of all of the flavors, but vanilla chai is my favorite. The drink did give me an extra boost of energy, and kept me full until my mid-morning snack. All in all, it's a great nutritional supplement that would work as a complete meal replacement or in place of a snack in between meals.

The pine on the mountain top fits my heart.

Yes, Christmas time is almost here. It is the Second Day of Christmas, after all. Ryokan (a Soto Zen Japanese monk who lived in the 1400's) wrote a poem that can be applied to the "consumerism" mindset that sometimes rears its head this time of year. I heard it over the weekend, and for some reason it has resonated in my mind all week.

____________________

"Without desire everything is sufficient.
With seeking myriad things are impoverished.
Plain vegetables can soothe hunger.
A patched robe is enough to cover this bent old body.
Alone I hike with a deer.
Cheerfully I sing with village children.
The stream beneath the cliff cleanses my ears;
The pine on the mountain top fits my heart."

-Ryokan

Happy Holidays?

The holidays can be a magical time of year, inspiring people to up their generosity, be kind to others (even if only for one day), great food and gatherings, and the joy of finally using coveted vacation days. For many people, though, the holidays can be stressful and actually do more harm to their Psyche than good.

During stressful or busy times, to refocus myself and my energy I turn to...

• yoga
• pranayama, aka the practice of deep breathing and focusing on the breath
• the company of uplifting friends
• meditation
• a heart warming or insightful book + the most comfy seat in my home
• cat naps (or dog naps if my golden snuggles with me)
• 20 minutes of intense cardio (it's the best for me when I'm frustrated and antsy)
• herbal teas, particularly organic vanilla varieties
• funny television or Food Network (My faves: Parks and Recreation, The Simpsons, Giada)
• the comforting knowledge that all things shall pass, the good and the bad

What do you do when faced with negative obstacles or stress?

Words to Live By

“Only when you are able to break the habit
of being yourself can a new self emerge.”

- Joe Dispenza

Be good for goodness sake.

Last year I stumbled upon TisBest, an awesome philanthropy that allows people worldwide to purchase charity gift cards for friends and loved ones in lieu of gifts.

It works like any normal gift card. Visit www.TisBest.org, choose a card design to order (100% recycled plastic) or print for yourself (you can personalize the cards, too, with photos and messages!), and checkout. The person you give the card to can then visit the website and choose what charity they would like the money to go to. You can put from $5.00 to $5,000.00 on the card.

Isn't this such a refreshing idea? We all know someone who is difficult to buy gifts for, whether it be because they seem to have everything or don't want anything. TisBest offers a win-win option for everyone.

Words to Live By

"If you aim at nothing you will most certainly hit it."

- Unknown

Hungry for Change

Yesterday I was in Chipotle picking up dinner, and noticed a flyer promoting "Food, Inc." The flyer reminded me how powerful this movie is, and also offered a $2.00 off coupon for those wishing to purchase the film for themselves. If you haven't seen it yet, I highly recommend that you do.


Despite what some may think, this movie is not downing (no pun intended) meat eaters, or the eating of meat at all really. The point of this film is to show people that the food industry has turned into a monstrous business that is more focused on how to make huge profits, rather than feed our nation wholesome, nutritious food.

There is also a book: Food, Inc., which I have not read, but can only assume is wonderful since a movie was made from it.


PS As a vegan, I have a select few "go-to" places to eat out. Chipotle is one of them. Healthy, delish, and affordable. Plus, you meat eaters out there can feel safe knowing that their meat is humanely raised without hormones or other mystery chemicals injected into them before they are served on your plate.

Words to Live By

"A year from now you will wish you had started today."

- Karen Lamb

It's officially winter time.

Every year when winter rolls around I inevitably get a slight head cold. I try to eat well year round, always drink at least 64 ounces of water each day (or 3 bottles), and always remember the southern advice my grandmother gave me about not going outside without shoes on from September until May. (Okay so maybe I never follow that advice, except November-January. Plus, I have a dog. Sometimes closed-toed shoes, or any shoes, aren't readily available when she rings her bell to go outside.) I digress. My point is, I try to take care of myself but somehow end up with a cold anyway.

Here is a list of my favorite head-cold remedies:

• Celestial Seasonings Wellness Tea. Every time I make it, I continue to be amazed at how hot tea can cause a cooling sensation in my mouth. Read the fine print before you try this tea. It can interact with some medicines, and isn't suited for everyone due to the echinacea. (Also, as with most Celestial Seasoning marketing, I love the box. The box I have now has a little koala bear on the front, wrapped up in a blanket, sipping tea at his tree house table. The online version is not as cute.)
• Amy's Lentil Soup. When I'm not feeling well, the last thing I want to do is cook. Amy's Kitchen is my fave go-to brand when I eat processed food. Their products are minimally processed, mostly made with organic ingredients (non-GMO, chemical free, etc), is an entirely vegetarian company, and definitely delish. Amy's lentil soup is sooo good, and saves me the extra time in the kitchen when I want a warm, healthy meal to help me recover faster.
• Yoga. Yoga has many benefits, one of which is a boost the immune system. Note: It is a bad idea to go to yoga (especially hot yoga) when you're sick and possibly contagious. While I'm sick, I try to stay out of large groups of people and simply continue my daily practice at home. Don't spread germs!
• DirectTv. My ongoing goal is to be a more productive member of society. Alas, I love television. And several years ago, I was introduced to DVR, which totally changed the way I watch TV. When I'm sick, I find my favorite spot on the couch, a big blanket, and befriend the remote guilt-free.
• Ricola Sugar Free Lemon cough drops. I like to keep cough drops in the fridge, and try not to use them continuously, but only when I really need one. Sugar free, and natural cough drops are the way to go.

Well, back to bed for me. I'm on the path to recovery. Woo hoo! What do you do to care for yourself when you catch a cold?

Words to Live By

Leigh Brasington is a brilliant meditation teacher and retired software engineer. I enjoy reading his writings, and particularly enjoyed this one:

"In 1979 - 1981 I took a trip around the world. I often encountered signs that said 'You are here.' You know what - every one of those signs was right! I'm always here. I can't go anywhere but here. If I think I'll leave here and go there, when I get there, here I am here again.

"In light of it always being Now and always being Here, 'Be Here Now' isn't just good advice, it's the only possibility. If you want to experience the deepest truth of things as they really are, you are going to have to be in harmony with being here, now."

- Leigh Brasington, 05/07/2005

Spinach. It's what's for dinner.

Though I realize that not everyone in this world is as nutritionally aware as I am, I cringe on the inside when I hear someone (especially a health care professional) suggest a side of beef to people who need more iron in their diet. Cringe.

Maybe no one has ever told these people that there are healthier alternatives than flesh from an animal that, although it does contain some iron, also contains saturated fat, cholesterol, excessive calories, high amounts of sodium, and could contribute to the spread of cancerous cells and heart disease. Excessive meat in the diet also leaches calcium from our bones, when one does not have enough calcium in their diet. (That's a blog subject for another day.)

There are two types of iron: heme and non-heme. The iron found in meat, poultry, and fish is the heme form. The human body easily absorbs heme iron. Actually, a diet containing meat increases the amount of iron that you absorb from plant foods as well. However, iron is a strong oxidant that changes cholesterol to a form that is more readily absorbed by the arteries, leading to hardening of the arteries, or coronary artery disease. Thus, a cholesterol-laden steak dinner could be doing more harm than good.

The form of iron found in plant foods is called nonheme iron. Nonheme iron is absorbed less efficiently than heme iron, but the foods that contain nonheme iron also contain other nutrients that may help your body absorb iron better, and allows you to get iron in your diet without also adding saturated fat and the other negative side effects I mentioned two paragraphs ago.

My long-winded point? Red meat is not the best source of iron. In fact, for the general population it's not really a good source at all. So what do vegetarians eat to keep their diet iron efficient?

Spinach is considered to be a rich source of iron. For example, the United States Department of Agriculture (the USDA is also a blog subject for another day) states that a 180 g serving of boiled spinach contains 6.43 mg of iron, whereas one 170 g ground hamburger (cow) patty contains at most 4.42 mg. I love that this fact comes from the USDA, promoter of all things beef. Spinach also has a high calcium content, which makes it an iron superfood, since calcium helps our bodies better absorb iron.

Other Great Vegetarian Sources of Iron:

• Dark green leafy vegetables (ex: broccoli,kale, spinach, collard greens)
• Some dried fruits (ex: apricots, cantaloupe, prunes, raisins)
• Nuts and seeds (peanut butter, almond butter, sunflower seeds)
• Legumes (black beans, lentils, tempeh, tofu, soybeans)
• Whole or enriched/fortified breads & cereals (be mindful of sugar content)

So next time you donate blood, visit your physician, or hear someone talking about how great red meat is for your body, you can help spread the vegetarian gospel and educate them otherwise. They may just not know.

Thanks to Being Vegetarian for Dummies for the details provided for sources of iron and paragraphs 3 & 4.

Honestly delicious.

I'm not a fan of flavored water, high calorie juices that aren't 100% juice, or sugary and processed "teas" that companies nowadays try to market as a healthy nutritional choice. However, I do like several organic brands of tea, made with all-natural and organic ingredients. One of which is Honest Tea. I tried a new flavor of Honest Tea brand tea today: Moroccan Mint Green Tea. I really enjoyed it! As with other flavors of Honest Tea, the green tea flavor tasted home made, and had just the perfect hint of mint.

Honest Tea is a great, somewhat affordable option when I'm on the go and don't make a few moments to make my own tea at home. Plus the founders put inspirational and insightful quotes on every bottle cap. I love thoughtful, clever marketing...

Words to Live By

"Most of us are practicing being outer focused first, tending to the needs and requests of others before ourselves. Then somehow, it seems that there isn’t enough time left over for ourselves. That’s because we’re doing it backwards. To truly love and be friends with others, we must practice loving ourselves well and fully on a daily basis."

—SARK, American author and artist

Words to Live By

"Happiness lies not in finding what is missing,
but in finding what is present."

- Tara Brach

Onion Enthusiast.

I've already mentioned how much I love onions. Sometimes I go through phases with food when I just can't get enough of that one seasonal vegetable... For instance, in the past two weeks I've eaten 2 entire onions by myself. Literally. I put them on everything: hummus wraps, in orzo, on veggie burgers, in soup, on homemade pizza... I could go on.

Tonight I made some quinoa with fresh garlic, a bit of olive oil, about a cup of white button and baby bella mushrooms, and of course about 1/2 cup of fresh, mouth-watering, crisp, delectable red onion. Yes, this may sound random. But sometimes the best meals are made of pretty random pairings. Plus, sometimes I just like to throw all of my faves into one dish when I'm cooking for just myself.

As a vegan, quinoa is one of my favorite non-legume sources of protein. Did you know that quinoa has the highest protein content of all grains? True story. If you've never tried quinoa, give it a shot. It's not as scary as it's spelled.

PS Did you know that there is a National Onion Association? As an "onion enthusiast" I was this close to joining their mailing list.

Half Moon Pose

Lately I have really been struggling with Ardha Chandrasana, also known as half moon pose. I've done the pose before. In fact, I used to think I had "mastered" it (as if that's such a thing). But for the past few months I've lost my balance, and out of nowhere I found myself scared to try to balance in the full posture; scared I would fall on my face.

Tonight I found myself struggling yet again to turn out my hip and find balance in my spine and shoulders. I was losing my focus and started holding my breath.

Then, I made my mind up to focus on my breathing, use my standing leg's muscles as a firm base, like the strong base of a tree, and made the decision to let go and trust my body. Before I knew it, I was in the full pose. I just had to make up my mind to focus on the moment, on my breath.

Yoga can be so much more than exercise. Personally, it is a way of life. Tonight I taught myself a lesson that deep down I already knew: Sometimes in life we are scared to let go. We get scared of the possibilities of failure, embarassment, pain, self-judgement. When a moment such as this arises, we can actually change our minds to handle things differently; to focus on our life force --our breath -- and just let go to find strength, clarity, and peace with ourselves.

Semi-healthy sweet treats.

Hard to believe Thanksgiving has come and gone already. I hope you enjoyed the holiday and had the opportunity to spend time with friends and loved ones.

One of my favorite aspects of the yearly Thanksgiving festivities is getting the opportunity to share a new vegan/vegetarian recipe with the non-vegan people in my life. Usually, all of the "big ticket meal items" are taken care of by others, and I end up offering to take dessert. This year was no exception.

I learned that there would already be other desserts at dinner. Instead of getting fancy and rather than giving everyone the option of having a sugar overload, I made cupcakes. Simple, delish and small portioned. I'm a fan of Vegetarian Times, and their awesome online compilation of recipes. I am not keen on sweets (especially chocolate), but did enjoy this dessert.

Rather than eggs and milk, this cupcake recipe called for a whole avocado, which kept the cupcakes moist and replaced the saturated fat that eggs, excessive oil, and milk would bring to the table. (Also, I only added a tablespoon of oil, rather than 1/3 of a cup. You could probably use apple sauce or another substitute for the oil enirely.) Yes, the batter looked strange (green), but in the end I couldn't taste the avocado, the color was normal, and no one could tell they weren't made with dairy.

Glazed Chocolate-Avocado Cupcakes

Ingredient List
Makes 12 Cupcakes Cupcakes
1½ cups all-purpose flour
¾ cup unsweetened cocoa powder
1 tsp. baking powder
¾ tsp. baking soda
¾ tsp. salt
1 avocado, pitted and peeled
1 cup pure maple syrup
¾ cup plain soymilk
¹⁄3 cup canola oil
2 tsp. vanilla extract Glaze
¼ block soft silken tofu (from 14-oz. container), drained and patted dry
3 Tbs. pure maple syrup
½ tsp. vanilla extract
¹⁄8 tsp. salt
4 oz. semisweet vegan chocolate, melted

Directions

1. To make Cupcakes: Preheat oven to 350°F. Line 12-cup muffin pan with paper liners. Whisk together flour, cocoa powder, baking powder, baking soda, and salt in bowl. Purée avocado in food processor until smooth. Add maple syrup, soymilk, oil, and vanilla, and blend until creamy. Whisk avocado mixture into flour mixture.

2. Spoon batter into prepared cupcake cups. Bake 25 minutes, or until toothpick inserted into center comes out with some crumbs attached. Cool.

3. To make Glaze: Blend tofu, maple syrup, vanilla, and salt in food processor until smooth. Add chocolate to tofu mixture and blend until smooth. Transfer to bowl. Dip tops of Cupcakes into Glaze, pulling straight up from Glaze to form peaks.

Nutritional Information (*Healthier than regular cupcakes, but still not health food!)
Per : Calories: 287, Protein: 4g, Total fat: 12.5g, Saturated fat: 3g, Carbs: 44g, Cholesterol: mg, Sodium: 304mg, Fiber: 4g, Sugars: 24g

Words to Live By

"We are what we think. All that we are arises with our thoughts. With our thoughts, we make our world. "

- The Buddha

Words to Live By

"Let me respectfully remind you,
Life and Death are of Supreme Importance.
Time swiftly passes by and opportunity is lost.
Let us strive to awaken, Awaken.
Take heed, do not squander your life."

- chant of the jukido (time keeper) at the evening zazen

Focusing on Food

It's easy to completely undo any hard workouts or dieting done during the first 10 months of the year during the winter holidays, in a span of 60 days. We make excuses about why we should have that third piece of pie or eat an astonishing amount of food in one sitting. It's easy to do, too, with so much great food and fun. I can't say I haven't been there before myself.

I received an appropriately timed email from Yoga Journal today (best newsletters ever!), and loved the daily insight so much, I just had to share it with you, too. Well, in case you're interested.

"Have you ever heard the saying: 'Calories don't count when you're with friends.'? While that might be a wonderful reminder to let loose and have fun while you're visiting with old friends, unfortunately, the calories, fat, and sugar you take in during that time count just the same as your lonely digressions.

A little indulgence is natural at friendly gatherings and holiday parties. But get carried away and you'll end up bloated, tired, and bummed out. According to Ayurvedic principles, there's a physiological reason for this: When you eat in moderation, your body and mind are happy. But when you eat too much, you overwhelm your agni (the digestive fire), creating chaos in your belly and inviting unpleasant imbalances such as gas, weight gain, and depression.

The key to making sure you're not eating too much in the company of friends—or anywhere else you may be easily distracted—is to bring your awareness back to the task at hand, your food. As a rule of thumb, anytime you're ready to sit down to eat, remove yourself from distractions. Turn off the television, step away from your computer, hang up the phone, or step away from your friends so you can really focus on what you're taking into your body. That way you'll be able to savor the flavors and you'll be able to tell when you've had enough. When you're done, you can re-join the party feeling nourished, but not weighed down."

Thanks to Yoga Journal for the great insight! For more fabulous articles, tips, insight, and information about yoga, be sure to visit www.YogaJournal.com. It's addictive. You have been warned!

Take a deep breath.

One of my favorite yoga teachers at North Main Yoga said this past summer in class, "Choose to breathe deeply." This simple statement has resonated with me every single day since he said it. If you really think about it, the breath is involuntary. Did you know that of all of the muscles in our body, the diaphragm is the only muscle that moves involuntarily throughout the day? The breath is a constant motion in our bodies that happens without our control. Without the breath, there would be no life.

People say all the time, "Just take a deep breath." These people may intend to say, "chill out," but in actuality when we are stressed, having a bad day, feeling angry, or even tired, taking a deep breath really does make a difference. When negative feelings arise, instead of lashing out or reacting poorly to the situation, focus on your breath. Face what you are feeling, let it go, and move on.

Some times you feel like a nut..

As a vegan, my main source of protein comes from legumes (beans) and nuts/seeds. Almonds tend to be the nut I eat the most of, and definitely my favorite tasting nut.


What makes almonds so great?

• Almonds can be ground and turned into flour, which is great for baking and use in all kinds of recipes. Since almonds are not full of carbohydrates, almond flower is safe for people with a gluten intolerance.
• Almonds are a great source of Vitamin E.
• Research has suggested that almonds help raise HDL (healthy) cholesterol levels, and lower LDL (lousy/bad) cholesterol levels.
• Almonds are low in saturated fat, which makes them a much healthier snack than not-so-nutritious vending machine snacks. Grab a handful of almonds before you head to work for the day, or keep a jar in your desk. Just be sure you don't eat the entire container in one sitting!
• One ounce of almonds (not very much!) contains 12% of your daily protein allowance.
• One ounce of almonds contains as much calcium as 1/4 cup of milk. Even more evidence that dairy products don't have to be your one and only source of calcium.
• Almonds are also a great source of folic acid.

PS Did you know that almonds come from beautiful, pink flowering trees? True story. -->

Reduce. Reuse. Recycle.

Since I can remember, I’ve always been an avid supporter of our environment. Fortunately I realized at an early age that “saving the planet” starts with me.

Recycling is so easy to do and really takes little effort these days. Some trash collecting companies even offer free recycling bins to customers who live within city limits. If you’re overwhelmed by the thought of recycling paper, plastic, glass, electronics, and aluminum, then start small with only one type of recycling. For instance, use a cardboard box or inexpensive trash can solely for paper items. If you don’t have the option to recycle from home, pick one or two days per month to visit a local recycling center while you’re running errands on the weekend. To find a recycling center near you, visit Earth911.com (one of my favorite websites, which also sends out fantastic weekly newsletters).

If you’re still skeptical about recycling, here are a few great reasons to make a little extra effort to hold on to that plastic bottle until you find a recycling container, rather than chunking it into the trash because it’s what is convenient in that moment.

Top 10 Reasons to Recycle

1. Good For Our Economy. American companies rely on recycling programs to provide the raw materials they need to make new products.

2. Creates Jobs. Recycling in the U.S. is a $236 billion a year industry. More than 56,000 recycling and reuse enterprises employ 1.1 million workers nationwide.

3. Reduces Waste. The average American discards seven and a half pounds of garbage every day. Most of this garbage goes into to landfills, where it's compacted and buried.

4. Good For The Environment. Recycling requires far less energy, uses fewer natural resources, and keeps waste from piling up in landfills.

5. Saves Energy. Recycling offers significant energy savings over manufacturing with virgin materials. (Manufacturing with recycled aluminum cans uses 95% less energy.)

6. Preserves Landfill Space. No one wants to live next door to a landfill. Recycling preserves existing landfill space.

7. Prevents Global Warming. In 2000, recycling of solid waste prevented the release of 32.9 million metric tons of carbon equivalent (MMTCE, the unit of measure for greenhouse gases) into the air.

8. Reduces Water Pollution. Making goods from recycled materials generates far less water pollution than manufacturing from virgin materials.

9. Protects Wildlife. Using recycled materials reduces the need to damage forests, wetlands, rivers and other places essential to wildlife.

10. Creates New Demand. Recycling and buying recycled products creates demand for more recycled products, decreasing waste and helping our economy.

Thanks to the National Recycling Coalition for the great facts.

Ginger: More than a garnish.

Pickled ginger has gained popularity over the years due to the little pink pile of it that's placed next to sushi rolls. But did you know that ginger can actually cure nausea? And it's also medicinal for those with other digestive problems and arthritis?

Ginger supports a healthy cardiovascular system by making platelets less sticky which in turn reduces circulatory problems. When turned into oil form, ginger oil used for massage can help relieve painful arthritis due to its anti-inflammatory properties. Ginger is also often included in many herbal decongestants and can help to minimize the symptoms of respiratory conditions, colds and allergies.

Personally, I feel really safe having ginger to cure nausea if I'm taking a medication that makes me sick to my stomach. Since ginger is a root/herb, it has no known drug interactions. (However, please do not take this statement as medical advice. Before using ginger consistently as part of your dietary plan, please consult your physician. EveryBODY is different. Also, those with gallstones should consult their physician before consuming ginger, as ginger increases bile flow.)

If you've never cooked with fresh ginger, it's actually quite simple. You can slice it, grate it, dice it, or put it in a spice pack to remove from recipes if you don't want whole pieces of ginger in your recipes. In addition to being great for you nutritionally, ginger is a unique and tasty addition to many recipes.

Delish.

I look forward to the day that I can visit Kripalu, a yoga & health center in Western Massachusetts. They offer so many great classes, retreats, and teacher trainings, plus the center is settled on a beautiful landscape in an area I've always wanted to travel to.

Kripalu's website also offers great recipes. Some recipes use seasonal produce, but all are healthy and use fresh, light, and nutritious ingredients. Perfect for the yoga lifestyle. I found this one last night and can't wait to make it this weekend. It's a perfect balance of carbs (quinoa is a grain [pictured right], but is also very high in protein), healthy fat (from the avocado and pumpkin seeds), and protein (from the pumkin seeds and quinoa). Also, did you know that a red bell pepper has more Vitamin C than an orange? True story.

Quinoa Avocado Salad
by Chef Deb Howard (Kripalu)

Serves four.
Prep time: 25 minutes, plus cooling time.

1 cup quinoa
1¾ cup water
½ cup red pepper, diced
2 scallions
¼ cup roasted pumpkin seeds
¼ cup olive oil
3 tablespoons lime juice
1 teaspoon sea salt
1 fresh ripe avocado
Optional add-ins: organic raw cheddar cheese, cooked black beans, roasted asparagus

Rinse quinoa and drain. Place in a saucepan and cover with measured water. Cover and bring to a boil, reduce heat to medium-low. Let simmer for 10 minutes. Turn off heat and let remain covered for another 10 minutes until all water is absorbed. Remove and fluff with fork onto a tray to cool. When quinoa is cool, add peppers, scallions, and roasted pumpkin seeds. Combine olive oil, water, lime juice, and salt. Toss with quinoa. Garnish with fresh, sliced avocado and any of the other add-ins.

All right so far.

"The optimist fell ten stories.
At each window bar,
he shouted to his friends:
'All right so far.'

‘Twixt optimist and pessimist
the difference is droll.

The optimist sees the doughnut
the pessimist sees the hole."

- Author unknown

Here comes the sun..

It's important to keep tabs on suspicious moles, especially if you have a lot of exposure to the sun. Of course, we should all visit our dermatologists, but a great way to keep an eye on moles/freckles yourself is to remember your ABC's.

Asymmetry
Border
Color
Diameter
Elevation

A - Asymmetry can be assessed by comparing one half of the growth to the other half to determine if the halves are equal in size. Unequal or asymmetric moles are suspicious.

B - If the mole's border is irregular, notched, scalloped, or indistinct, for certain people it is more likely to be cancerous (or precancerous) and is thus suspicious.

C - Variation of color (e.g., more than one color or shade) within a mole is a suspicious finding. Different shades of browns, blues, reds, whites, and blacks are all concerning.

D - Any mole that has a diameter larger than a pencil's eraser in size (> 6 mm) should be considered suspicious.

E - If a mole is elevated, or raised from of the skin, in some cases (not always) it could be considered suspicious.

Of course, sunscreen is also very important for our skin, even in the winter time and when we're not in direct sunlight. Many face and body lotions that are made for everyday use now include sunscreen, too. Clinique (my fave; smells clean and is very light) and Neutrogena have some great options for all skin types.

We care for and monitor with doctor's visits our eyes, liver, stomach, and hearts. Don't forget that your skin is your body's largest organ. And even though it regenerates, make it a priority to take care of it!

Keep Your Knees at 90 Degrees

When I played sports as a kid, wall sits were pure torture to me. Some days I still have a love-hate relationship with the exercise, but have grown to appreciate this strength-building work out. What I love most about wall sits is how much your entire lower body and abdominals are worked. Plus, you can do this work out any time of the day, in (mostly) all kinds of outfits, wherever a wall is available. If you have low-back or knee issues, this exercise is not recommended for you.

Never done a wall sit? In bare feet or athletic shoes, stand with your back straight against a wall. Slide your back down the wall until your knees are at a 90 degree angle. Keep your abs tight, like you're trying to pull your belly button to reach the wall behind you. Sink as low as possible, but not so far that your rear is lower than your knees, to avoid injury. Engage your thighs to hold yourself strong and try to stay for a full minute in this position.

Once you can stay in the wall sit position for a full minute without having to stand up, try to push yourself to staying for a minute and a half, then 2 minutes, and so on.

For an even tougher workout, try lifting your heels off of the ground while in the wall sit position. This will engage your calves more, and you'll even feel your thighs working harder for you.

I find myself doing wall sits while I brush my teeth, watch TV, wait for water to boil in the kitchen, or even for a few minutes at the office if I need a quick head break. What a great exercise that is effective, easy to do, and requires little time & no special equipment! Take a minute or two out of your day to give it a try for yourself.

Hot Hot Heat

A friend's blog encouraged me to try hot yoga, something I always meant to give a shot but never got around to. A little over a month ago I finally went to my first class, and left with a new high that I didn't get from regular (non-hot) yoga.

I was skeptical at first, having heard and read negative and cynical professional opinions about hot yoga. There are some good points: You shouldn't practice hot yoga if you have hypertension (high blood pressure), strained muscles (to keep from furthering the injury or pushing yourself more than you should), if you're dehydrated, if you're pregnant, etc. All things considered, I can't get enough.

The benefits of practicing hot yoga?

• Your cardiovascular system gets a thorough workout.
• Your muscles and connective tissue become more elastic and allow for greater flexibility with less chance of injury and improved resolution of injury Your muscles and connective tissue become more elastic and allow for greater flexibility with less chance of injury and improved resolution of injury.
• Sweating promotes detoxification and elimination through the skin - which is the body's largest eliminating organ.
• Just as when your body raises its temperature to fight infection, the raised temperature in the room will assist in improving T-cell function and the proper functioning of your immune system.
• Your body burns fat more effectively, fat may be redistributed and burned as energy during the class.

(Thanks to the Bikram yoga -founder of hot yoga in America- website for the facts.)

Yes, I still practice in the privacy of my home with no space heaters or humidifiers, and love my practice all the same. But there's something about practicing yoga in a 90 degree room, sweating more than I knew I could, pushing myself to my edge, staying focused on my breath rather than the heat...I absolutely love it.

If you try hot yoga for yourself, remember to give yourself about a week to acclamate to the heat. Always take a towel with you, and clean your mat after each class to ward off germs and bacteria. Stay hydrated! Water is so important to your body, especially when practicing hot yoga.

I'd be willing to bet the professionals who don't condone hot yoga have never tried it for themselves.

Words to Live By

"It is far more useful to be aware of a single shortcoming in ourselves than it is to be aware of a thousand in somebody else. For when the fault is our own, we are in a position to correct it."

- HH The Dalai Lama, Ethics for the New Millennium

Vitamin C

I've heard countless numbers of people pushing the importance of eating cheese and drinking milk when talking about vitamin C. Yes, it's important to have vitamin C in your diet, and yes, cheese and milk both contain vitamin C. But did you know that many fruits and vegetables contain vitamin C, too?

Vitamin C should definitely be an essential part of one's diet. It's an antioxidant, is important for helping your body absorb iron, and assists in warding off colds (among other benefits).

Before rationalizing how good a big, cheesy pizza is for iron absorption, keep these fruits and veggies in mind as other sources of vitamin C:

• Broccoli
• Brussels sprouts
• Cabbage
• Cantaloupe
• Cauliflower
• Citrus fruits (and their juices), such as grapefruits, lemons, and oranges
• Green and red bell peppers
• Honeydew
• Kiwi
• Papaya
• Potatoes
• Strawberries
• Avocado
• Raspberries
• Watermelon
• Grapes
• Tomatoes

Of course, multivitamins are another good-ole reliable, but try for yourself to get all the essential nutrients your body needs from your diet, and not pills alone.

Thanks to Being Vegetarian for Dummies for the list of vitamin C-rich foods.

Great thinking.

Did you know that some of the world's greatest thinkers of all time were vegetarians?

• Charles Darwin

• Thomas Edison
• Albert Einstein
• Ben Franklin
• Mahatma Gandhi
• Sir Isaac Newton
• Plato

"Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet." - Albert Einstein

Think they were on to something?

Write before you bite.

I have never been a fan of food journals. I always thought people who kept them regularly were obsessed with their diet and knew I never wanted to fully commit to having one myself, for the sheer fact of annoyance.

I couldn't have been more wrong. This past summer I participated in a boot camp that required its participants to keep a food journal. At first, I was highly aggravated at the thought of having to write down every single thing I put into my body, including the nutritional facts, and add up the calories after each meal to ensure I didn't go over my calorie limit for the day.

After the first week, though, I was hooked! In my adult life, I've generally always watched what I eat, and have a healthy diet. But even healthy (and vegan) foods can be high-calorie, and one can definitely eat too many good calories, too.

My goal was a little different than other participants in the boot camp, as I didn't want to lose any weight. I was simply trying to add lean muscle to my body and get back into a regular cardio/strength training routine. But by focusing more intently on the nutritional specifics of what I was putting into my body, in 5 weeks (paired with daily cardio, strength training, and daily yoga) I lost 6% body fat and 2 inches overall. What I loved is that I stayed the exact same weight! Great stuff. And I wouldn't have been able to accomplish my goals had I not kept a food journal.

True to my prediction, I stopped with the food journal after 10 weeks, but have a new appreciation for calorie counting and thinking twice before eating, for example, two big (naturally) sugary bananas throughout the day, rather than one small banana with granola at breakfast.

To assess your own diet, keep a food diary for a week or two. Set a maximum daily calorie goal for yourself and try to stay within its limits. Keep your integrity. Don't sell yourself short by not writing about the large waffle fries you had at lunch. Seeing what you eat written on paper sheds a whole new light on things and can definitely assist in a successful weight-control/loss program.

Words to Live By

"Sometimes when our life falls apart it is because it is not held together with consciousness, it is held together by illusion, and so it crumbles, and what is left is actually a clearer vision of what is real and of value. So many have found their life path only after what they had formerly perceived as their life crumbles to dust. In other words, it is the illusion of our life which crumbles, leaving reality in its place."


- Max Strom

Words to Live By

"Every day brings a choice: to practice stress or to practice peace."

— Joan Borysenko, biologist, psychologist, and spiritual educator

A Complaint Free World

Several years ago, I heard of an organization that was promoting a complaint-free lifestyle. The concept is to wear a purple bracelet on your wrist as a reminder to keep your complaints to yourself, therefore preventing negative energy from spreading to others. I ordered a bracelet (for free on their site), and gave it a shot.

Honestly, I have no idea where the bracelet is now. I did, however, reach my goal of 14 days complaint-free. It was much tougher than I thought it would be, and I consider myself to be a generally positive person. I did learn to keep my negativity to myself, and grew from the experience. Really, what's the good in complaining to someone and bringing that person down, when you can just change your mind and decide to look at the brighter side of life?

According to the Complaint-Free website, the organization envisions a day when people focus on and speak about what they desire things to be rather than complaining about how things are.

We all complain about things now and again, but try for yourself to hold your complaints for an entire day and see how you do. It's not as easy as one may think. Focusing on positive things, rather than the negative, can absolutely make a difference in your life.

To learn more, visit the Complaint Free World website!

Can't live without it.

Peanut butter is a staple in my diet. Yes, I'm also fond of almond butter and the like, but whenever I decide to branch out I always seem to stick with peanut butter as part of my snacking routine, and sometimes at breakfast. I like many different minimally-processed brands, and prefer chunky and organic.

Peanut butter is not just delectable, but it's good for you, too:

• Provides essential vitamins and minerals like Vitamin E, Niacin, Phosphorous & Magnesium
• Is Cholesterol Free and can help improve your HDL-LDL ratio
• Contains fiber, offering about as much as ½ cup of broccoli
• Good source of natural folic acid, an essential nutrient during pregnancy and in the prevention of heart disease

Thanks to one of my fave PB distributors Peanut Butter & Co. for the well-written stats.

My favorite peanut butter snack is--hands down--cold apple slices with chunky peanut butter and hot vanilla tea. I could eat it every day, and sometimes I do!

Break the Fast

Breakfast. It's the most important meal of the day. Do you eat breakfast every day? At least something for breakfast every day? Yes, I realize not everyone likes to eat breakfast, and many people say they don't have time for breakfast. But in literal terms, the word "breakfast" came about because when we eat in the mornings we are literally breaking the fast. Think about it. If you eat dinner at 6:30 PM, and don't snack before you go to bed, your body could go 18 hours without nourishment if you don't eat lunch until 12:30 PM the next day.

What are some benefits of eating breakfast every day?

• Breakfast refuels glucose levels (glucose comes from carbohydrates), and in turn gives you more energy throughout your day.
• You'll be more focused and alert.
• You may notice increased productivity at work.
• Blood sugar levels will regulate.
• If you have problems with overeating, breakfast helps control your hunger pangs later in the day.

Some quick ideas for breakfast:

• Buy some pre-washed, pre-cut fruit to keep in your fridge, or spend 30 minutes on Sunday afternoon washing and cutting fruit for the week so it's easy to grab on the go.
• Keep some 100% whole grain bagels on hand (whole grains are the best carbs to choose). Store your bagels near your toaster so you can pop one in to toast while you're getting ready for the day.
• Buy some Luna bars or your favorite protein/granola bar for a healthy option that you can eat in the car on the way to work.
• If you have time to eat at home, keep some quick oats on hand so you won't have to fiddle (yes, fiddle) with the oven before 8:00 AM. They're microwavable, and delish if you add cinnamon, milk/almond milk, fruit, walnuts or raisins. Plus, what a nutritional powerhouse!
• I've blogged before about how much I love Amy's products. Her breakfast burritos are terrific, filling, inexpensive, and a great way to start the day.

So if you're "not a breakfast person," do your stomach a favor and try starting your day with at least a little something to eat, even if it's a piece of cold, leftover pizza (though not my best nutritional recommendation!).

Different Strokes for Different Folks

I always liked learning about George Washington Carver, the promoter of peanuts, sweet potatoes, botany, humanitarianism, and positive thinking. These words often spring to my mind when I find myself becoming frustrated with someone or with a situation:

"How far you go in life depends on you being tender with the young, compassionate with the aged, sympathetic with the striving, and tolerant of the weak and the strong. Because someday in life you will have been all of these."

-George Washington Carver

A Contract With Myself

Have you ever had a habit that you just can't seem to drop? Try writing a contract with yourself. You can title it just that. For example, let's say you'd like to stop eating fast food for breakfast every day. First, set a realistic goal. If you've been going by your fave eatery and eating a sausage & gravy biscuit every day for the last 3 years, it may be tough to quit cold turkey (no animal puns intended). Lean into the change, and make your goal something you can actually reach. Then, try writing down a commitment to yourself, and involve a witness if you need to.

Example:

I, (your name here), am making a commitment to myself to stop eating sausage & gravy biscuits for breakfast every day. I will do this by (how will you do it?) replacing 4 fast food breakfasts a week with fruit, oatmeal, or whole grain cereal with low fat milk. I will do this (how often?) 4 days per week for 7 days, progressively phasing out fast food for breakfast completely. I am doing this so that (why are you doing this?) I will cut unneeded calories out of my diet, and start my day with a nourishing meal. I will reward myself by feeling good about myself and by making my own healthy version of a sausage & gravy buiscuit at home once per month.

Sign and date your contract and keep it close by in case temptations arise. If you're leaning on a friend to help hold you accountable, ask if they will sign your contract, too.

Metta: Loving Kindness

"…Just as a mother would protect her only child with her life even so let one cultivate a boundless love towards all beings. Let him radiate boundless love towards the entire world — above, below, and across — unhindered, without ill will, without enmity. Standing, walking, sitting or reclining, as long as he is awake, let him develop this mindfulness. This, they say, is 'Noble Living' here…”

- The Buddha

The World's #1 Drug of Choice

In my lifetime, I've given up caffeine at least 10 times for various reasons: to save money, to stop my cravings/dependence, to think more clearly, to sleep better. Somehow, after getting over the withdrawals, I always seem to make my way back toward caffeinated Tulsi green teas (definitely not the choice for you if you prefer low-caf green tea) and berry flavored 5 Hour Energy. Inevitably, each time the seasons move toward fall and winter, I drink coffee, too. Like many people, I am sensitive to large amounts of caffeine and grow cranky after having too much coffee. Not fun for anyone.


So why is the world so in love with caffeine? Well, we are all familiar with these common positive side-effects of the drug:

• Temporarily wards off drowsiness.
• Increases your drive to get work done.
• Helps take your exercise sessions to a higher level.
• Some studies have shown that caffeine is good for your mind and helps ward off Alzheimer's.

The list of negative, common side-effects from the overuse of caffeine is significantly longer. To name a few:

• Irritability
• Insomnia
• Dry Mouth
• Muscle tremors ("the shakes")
• Dry mouth
• Increased heart rate
• Digestive issues
• Decreased or increased hunger
• Anxiety
• Dehydration (caffeine is a diuretic)

Taking all of this into consideration, regular caffeine users build a tolerance to many of the negative side-effects listed above. Like most things in life, in moderation caffeine is not such a bad thing. It's important to stop, think, and become aware of possible side-effects before we put food and drink into our bodies, especially something we consume every day.

Hot High Lunges

Recently, I was reading a friend's blog and decided to give hot yoga a try. I was apprehensive at first, but love it now. I still practice "normal," not hot yoga, too. Recently my favorite pose has been a high lunge pose or Warrior I.

Though these poses look similar, in the high lunge pose your back foot is facing straightforward, with your toes toward the front of the mat. In Warrior I your back foot is turned out, with your back toes turning past the outside of your front foot. You'll feel the differences in each pose, but I've found strength in my hips and legs, and enjoy the space created in my spine with the high lunge.

Try this pose for yourself! Be sure to keep your front ankle over your knee (to keep your knee safe), and always keep your back ankle pointed down and toward the back of your mat. It's unbelievably important when practicing hot yoga to always remember to keep your joints in line and not to overextend you knees. Know your limits and get rid of your ego. Also, use a mirror to keep your hips in check: always turned forward and balanced.

Halloween

I haven't dressed up for Halloween in almost 10 years. Hard to believe, but somehow true. This year I've enjoyed the season shifting into fall, and look forward to a fun day at the end of October. I don't enjoy anything about the concept of trick-or-treating, but do love making fun, semi-healthy treats for family and friends.

Martha always has great ideas for decorating cakes. I doubt this amount of sugar could be healthy for you, but I love it. -->

By the way, on her site Martha calls this creation The Boo-tiful Cake.

You don't lose when you snooze.

Sleep. We all do it, though some more than others. According to the National Sleep Foundation, adults need 7-9 hours of sleep each night. Though it's sometimes hard to do, it's important to make sleep a priority. If you really think about it, sleep is correlated to when and how much we eat, when (or if) we exercise, and how we function on a daily basis.

Have you ever heard someone talk about "getting their beauty sleep"? Well, they weren't kidding. While we sleep our tissues are repairing themselves, and insufficient sleep can affect our hormonal balance. Getting enough deep sleep will help your skin repair itself, thus making your complexion brighter.

Some of the benefits of being well-rested (7-9 hours of sleep per night)?

• Better concentration throughout the day.
• Decreased stress levels.
• Sleep interacts with blood vessels, helping to keep your heart healthy.
• More energy and alertness throughout the day.
• Sleep helps the brain to commit new information to memory.
• You'll be in a better mood after a full night of sleep, rather than being cranky after a restless night.

Sweet dreams!

Things that make me happy...

• The happy greeting my dog gives me when she sees me walk in the door.
• Feeling rain fall on me.
• Vegan cuisine.
• The grounded, connected feeling I have while standing next to the ocean.
• Making new friends.
• My planner.
• Rising with (generally before) the sun.
• Deep breathing.
• Crisp fall breezes.
• Seeing flocks of birds fly near me.
• Drinking a big glass of water first thing in the morning.
• Witty banter.
• The cleansing, renewed sensation that comes with yoga (especially hot yoga).
• Making someone smile.
• Witnessing kindness.
• Learning new information or ideas that open my mind.
• Meeting goals I set for myself, then making new ones or exceeding them.
• Cooperative curly hair days.
• The unconditional acceptance of a true friend.

We all have the control to create our own happiness and beautiful days in life. Make the choice to focus on the good things.

An onion a day?

Did you know that onions are in the Lily family? Or that early American settlers and also in Chinese medicine onions are used to treat colds, coughs, breathing problems and chest pain?

I get it. Onions aren't the most popular vegetable. Personally, onions are in my top 5 foods for life. The stronger the onion, the more I'll love it. If you're into milder onion flavor, you'll still reap health benefits from incorporating onions into your regular diet. Onions have also been proven to be good for your colon health, help lower high blood pressure, and possibly help ward off cancer.

What are you waiting for? Enjoy a few slices of crisp, red onions on your next salad or sandwich. Then brush your teeth promptly.

The Rainy Day

The day is cold, and dark, and dreary;
It rains, and the wind is never weary;
The vine still clings to the moldering wall,
But at every gust the dead leaves fall,
And the day is dark and dreary.

My life is cold, and dark, and dreary;
It rains, and the wind is never weary;
My thoughts still cling to the moldering Past,
But the hopes of youth fall thick in the blast
And the days are dark and dreary.

Be still, sad heart! and cease repining;
Behind the clouds is the sun still shining;
Thy fate is the common fate of all,
Into each life some rain must fall,
Some days must be dark and dreary.


Henry Wadsworth Longfellow
The Rainy Day

Brilliance

My all-time favorite celebrity chef is Jamie Oliver. He's from Essex, and is hilarious, unique, and adorable. He's a brilliant and creative chef and restaurateur. I could go on... True, many of the meals he makes are full of foods I don't eat. But generally, his dishes are healthy and organic.

I was very happy to learn that Jamie will be on a new ABC series that will teach both adults and children the basic skills for cooking healthful, economical meals at home. He will also work with local schools on eliminating junk food in vending machines and in cafeterias, replacing reheated processed foods with meals cooked from scratch with fresh ingredients. I especially loved (and winced at) this article from the UK's Telegraph: Jamie Oliver signs US TV deal to make Americans give up hamburgers. Yes, the bulk of America isn't as health conscious as some other parts of the world, but there are still some of us who do care about our health and well being. Ah, well. Thanks to Jamie for trying to help our fellow citizens become more health conscious.

PS If you haven't ever seen his show, try to catch "Jamie at Home." It's the best.