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