Great Summer Breakfast

I'm big on pressing the importance of eating breakfast every day. It's so important for your body's metabolism, for giving you energy, for keeping you full until lunch... I could go on. This summer I have been super busy, and haven't had the opportunity to take the time to wash and cut up fresh fruits to have on hand for morning breakfasts, or to put fresh walnuts in my oatmeal and enjoy at my kitchen island before heading out the door.

In lieu of a sit-down breakfast, I've been making smoothies and protein shakes each day to get me going. Once upon a time, a mere smoothie was not my idea of a filling breakfast. In fact, I still couldn't go for several hours on just some blended fruit and ice. When I started regularly adding a natural, soy protein powder to the blend, along with a little almond milk or peanut butter for consistency, I found that I was full until my morning snack, and started my day with a healthy way to "break the fast."

So what do I put in said blends?

 This one is my fave, just for the simplicity and flavor

• 1 tbsp Soy Protein Powder (which is a great value, and can be found here)
• 1/2 tbsp peanut butter for flavor (I don't want to overdo the protein, so I don't add much)
• one whole frozen banana
• 1 cup of almond milk

I'm not big on sweets in the morning, but this blend is perfectly sweet for me:

• 1/2 cup mixed, frozen, organic berries
• 1 cup of almond milk
• 1 tbsp soy protein power
• 1/2 cup fresh, 100% juice (such as cranberry or pomegranate)

Happy Earth Day!

This year marks the 40th anniversary for Earth Day. Today is a day that people everywhere celebrate our planet, and appreciate our precious environment. During yoga class tonight, our wonderful instructor read from Thich Nhat Hanh's beautiful book: Peace is Every Step. This excerpt is not only appropriate for Earth Day, but is a beautiful reminder of how connected we all are to the earth, fellow animals and organisms, and our atmosphere:

The Sun My Heart

"We know that if our heart stops beating, the flow of our life will stop, and so we cherish our heart very much. Yet we do not often take the time to notice that other things, outside of our bodies, are also essential for our survival. Look at the immense light we call the sun. If it were to stop shining, the flow of our life would also stop, so the sun is our second heart, a heart outside of our body. This immense "heart" gives all life on Earth the warmth necessary for existence. Plants live thanks to the sun. Their leaves absorb the sun's energy, along with carbon dioxide from the air, to produce food for the tree, the flower, the plankton. And thanks to plants, we and other animals can live. All of us--people, animals, and plants--consume the sun, directly and indirectly. We cannot begin to describe all of the effects of the sun, that great heart outside of our body.

Our body is not limited to what is inside the boundary of our skin. It includes even the layer of air around our Earth; for if the atmosphere were to disappear for even an instant, our life would end. There is no phenomenon in the universe that does not intimately concern us, from a pebble resting at the bottom of the ocean, to the movement of a galaxy millions of light-years away. Walt Whitman said, 'I believe a leaf of grass is no less than the journey-work of the stars..." These words are not philosophy. They come from the depths of his soul. He said, 'I am large, I contain multitudes.'"

Wishing you many sunny days...

Sugar: Not always such a sweet thing.

Adult-onset diabetes is running rampant in our country. These days there are more deaths attributed to diabetes-related problems ever. Don't worry, I'm not being insensitive here. Many people can't help having blood sugar and diabetic problems, as their issues are hereditary or something they are born with. However, many adults who develop blood sugar problems and adult onset diabetes can easily control or rid the issue by simply making a few lifestyle changes and undoing poor choices made with diet and exercise as they have aged.

Harvard's School of Public Health gives some great tips to help reduce our risk of developing diabetes:  

• Put exercise first. Regular exercise by itself can cut diabetes risk. Exercise also helps to manage your weight. Choose things you enjoy and do them every day.  
• Try to keep your weight in check. Being a healthy weight is the best thing you can do to lower your risk of diabetes. Need to lose weight? Getting active and eating smaller portions slowly are your best bets.
• Choose healthy fats. Sure, they’ve got long names, but a diet rich in mono and polyunsaturated fats can help lower your risk of diabetes and heart disease. Canola oil and olive oil are great choices, as are the fats in avocados, nuts, and seeds.
• Focus on plant foods. A diet high in whole grains can help lower the risk of diabetes and keep appetites in check. Choose a good variety of whole-grain foods.
• Cut back on refined carbs and sugary drinks. White bread, white rice, white pasta, and potatoes cause fast and furious increases in blood sugar, as do sugary soft drinks, fruit punch, and fruit juice. Over time, eating a lot of these refined carbohydrates and sugar may increase your risk for Type 2 diabetes. To lower your risk switch to whole grains and skip the sugar.

 Source: Harvard School of Public Health

Words to Live By

“If we all did the things we are capable of doing, we would literally astound ourselves.”
- Thomas Edison

Pause.

Ahh, Spring. What a beautiful time of year.
I literally hugged a tree today.

The changing of seasons is a beautiful time to pause and appreciate
nature, loved ones, the beautiful things in life.

March: National Nutrition Month

That's right. March is National Nutrition Month. Though it's almost over already, we still have another week to focus on becoming more nutritionally aware. Instead of making a quick bowl of cereal for breakfast, eat a balanced breakfast with granola, fruit, or whole grains. Be sure to keep your body hydrated, and try to focus on eating a fresh, minimally processed diet.

To find more information about National Nutrition Month, read great information about eating a healthy diet and maintaining a wellness-based frame of mind, visit http://www.eatright.org/nnm/.

Words to Live By

"Later that day I got to thinking about relationships. There are those that open you up to something new and exotic, those that are old and familiar, those that bring up lots of questions, those that bring you somewhere unexpected, those that bring you far from where you started, and those that bring you back. But the most exciting, challenging and significant relatinship of all is the one you have with yourself. And if you find someone to love the you you love, well...that's just fabulous."

- Carrie Bradshaw

Spice up your life.

If you know me, you know I LOVE spicy foods. Hot curries, jalepenos, chipotle tabasco sauce, onions, and red pepper flakes are a regular part of my diet. Though I'm sure that one day my stomach will start protesting my intense love of these foods, I eat at least 3-4 meals per week that have a little kick.
Did you know that spicy/hot foods are actually good for your brain? For years, numerous studies have shown that spicy foods release endorphines in the brain and can even help ward off Alzheimer's Disease. Your metabolism can also be stimulated by spicy/hot foods. We can thank capsaicin, the element that makes spicy foods spicy, for these awesome benefits. Of course, the more capsaicin that is in your dish, the spicier the dish will be.

I've even read that Alzheimer's Disease has a very low occurence in India and Thailand, where spicy foods and curries are more prominent. Of course, this could be attributed to many other factors as well, including the state of the land the food is grown in, whether or not pesticides are used in food production, regional diet trends/habits, genetics. Personally, while enjoying green curry with steamed tofu (no fish sauce) cooked Thai hot from Sweet Basil (the best restaurant in Greenville, in my opinion), I also get a little satisfaction knowing I'm doing my brain some good, too!

Simple, Effective

I've blogged before about simple exercises that we can do throughout the day to help keep us fit, when there is time to kill or no time for a workout. One simple way I like to work out my legs is to simply take two or three stairs at a time. Normally I try to do this one at home so I don't make a fool of myself at the library or in stadiums, however.

Remember to keep your abs engaged and torso upright. Even going up and down your stairs at home a couple of times every day will yield more results than you'd think. Give it a shot!

Words to Live By

"I can sum up in three words what life has taught me: It goes on."
- Robert Frost

Let's get crazy...

The Fresh Market is a gem of a store. Being right near my home, and full of delectible, healthy food options, it is one of my most frequented grocery outlets (not to diss Earth Fare, the health food store that stole my heart).

I digress. The Fresh Market has a section of fresh and minimally-processed fruit and nut mixes. You'll find them near the front of the store, in a barrel-like display that is 15 feet long, with 2 sides of double rows full of sweet, savory, spicy, and sweet and savory options to choose from. My favorite fruit and nut mix is the "Gourmet Nut Blend." Sigh... It's a mix of dried cherries, cranberries, pistacious, walnuts, and peanuts. It. Is. So. Addictive.

Be careful, though, with the amount of these fruit and nut mixes you eat in one sitting. Yes, the fats are healthy ones and the sugar is naturally occuring and not a chemically processed addition. However, too much of a good thing can still be a bad thing if you don't focus on maintaining a balanced diet.

My point? In moderation, fruit and nut mixes are a great option to keep at your work station, in the car, in your gym bag for a pick-me-up after a hard workout, or in a container on your kitchen counter if you have a sudden craving to snack. If you're trying to lose weight, or (like me) just want to keep healthy snack options on hand when you're in a pinch, I highly recommend the Gourmet Nut Blend. Just don't say I didn't warn you about its addictive deliciousness.

Words to Live By

"One will never get any more than he thinks he can get. You have what it takes. Look back and see your progress -- damn the torpedo, full speed ahead!"

- Bruce Lee

Buried Treasure: Found on a shelf, not on an island.

I don't get sick often, but when I do it comes on quickly. I felt my head getting fuzzy yesterday afternoon, and when I rolled slowly out of bed I could tell a cold was on its way...

Today I found a great supplement: ACE Fast Relief. I took the recommended dosage around 1:00 PM after a hearty meal, and now (around 3:45) can already tell a difference! I'm still a little stuffy, and feel fuzzy headed, but much improved since I woke up this morning. I'm not just pushing a great product here, but also applauding the wellness/natural food industry for so many dependable, all natural whole food supplements that are available these days. Less negative side effects, more positive side effects than maybe intended, and many vegan options to choose from.

In actuality, I should be blogging about preventative wellness, and how to ward off colds. I think I've overdone it lately with everything I've had going on, and just haven't rested enough. C'est la vie. I can't expect to be superwoman. But hopefully the Buried Treasure ACE Fast Relief will ease my symptoms, paired with napping near the space heater, cuddling with my darling dog, lots of H20, heavy blankets, and some great books. This, too, shall pass...

Words to Live By

"Routine is progression's arch enemy."

-Jay McCauley, 01/31/2010

Happy to be...

I've really been trying to prioritize my time lately, hence my lack of blogging over the last week. Over the past 6 months impermanence has really sunk in with me. Life is so uncertain. Lately I've been focusing on spending more time with friends and loved ones, less time online, growing my mind by reading more books, focusing on my fitness level, and simply having a quiet mind. Sometimes it's nice to just be...

Are you listening?

I once heard someone say that one of the best ways to show respect to others is to listen with your full attention. There are many different types of listeners: some who listen with their full attention, some listen without interrupting but while trying to think of what to say next, some who interrupt someone who is talking with their opinions about what the person is saying, some who are selective listeners (only hearing what they want to hear or care about), and some who don't listen at all.

To be a good listener, give the person who is talking to you your full attention. It's okay to relate to people and talk about yourselves, too. This is how conversations are made, of course. But try not to make everything that the person is saying all about you. For instance, if someone tells you, "I got a new dog," show your excitement for that person's situation and truly listen to what they are saying, before you immediately start talking about your dog, why you don't like a certain kind of dog, what you think about their situation, etc.

It's especially important to be a good listener when a friend is going through a hard time or confiding in you. You could potentially push friends away if you are constantly interrupting or making the situation all about yourself when someone is talking to you. After all, we have two ears and one mouth for a reason, right?

Words to Live By

"It's possible to own too much. A man with one watch knows what time it is, while a man with two watches is never quite sure."
-Lee Segall

America is a great country. The land of opportunity; a wealthy, privalaged nation. It's easy to get caught up in the consumerism mind-set that many Americans have. I find myself browsing online shopping sites, toying with the idea of buying home decor items, and coveting a fancy new moisture-wicking yoga shirt that I can't afford in the first place. Why do we really need it all? It's not to say that we don't need new clothes every now and again to replace worn ones, or that we can't treat ourselves to something we want after working hard for the money we have, or that our houses should be plain and ugly. But do we really need all the STUFF? Really?

I have so much gratitude in my heart for the "things" in my life. I have everything I need to survive: clothes, food, water, shelter, medicine. Anything above and beyond that are "things" that I don't need to justify a happy life. Yes, I have a monster television, a nice bed, pretty candle decorations and such around my house, one too many pairs of my favorite Gap jeans. And I don't feel guilty for having them. But over the last several months, I have been trying to whittle down the "junk" and just appreciate what I do have without adding more to it or feeling frustrated by not being able to afford to buy more things that I didn't really need in the first place.

If you know me, you may or may not know that my "little" brother is in the ARMY, currently serving overseas with fellow American heroes. He is an inspiration to me every single day, and I couldn't be prouder of him. One day last year, I found myself jabbering about something that I was thinking of buying, and not in a malicious or hurtful way he said, "Everything I have in the world right now is in the trunk of my car." We started talking about it, and he said how refreshing it was to not have to deal with... STUFF! He's happy with what he has, and it's all he needs for the situation he's in right now. But I so understand what he meant. As long as we are healthy, have food, shelter, and medicine, what else to we really need?

Words to Live By

"If you are going through hell, keep going."
-Winston Churchill

We all go through hard times, have bad days, and feel stuck in a bad situation. Try to stay focused on the fact that everything in life is impermanent, including life itself. Don't get stuck in a negative rut. Hone in on the positive things in each moment, and always keep moving forward.

I'm With Coco

In honor of Conan, who's kept me laughing aloud from my couch for years...

http://www.imwithcoco.com/

What's up with vegetarianism?

A great friend of mine asked me for some website recommendations for vegetarian sites. He's considering becoming vegetarian, and I'm so proud of him, no matter his reasoning. I recommended the following sites, just as a starting off point for people who have no idea about vegetarianism: 

• http://en.wikipedia.org/wiki/Vegetarianism
• http://www.goveg.com/
• http://www.vegetariantimes.com/ (great site for recipes, and also one of the few magazines that are really worth subscribing to nowadays)
• http://www.vrg.org/

There's a lot of great information on the net about vegans and vegetarians. However, there is also a lot of misinformation, and negative, sometimes extremely opinionated website content out there for veggie beginners to absorb. The sites above are only a few of probably hundreds, but that I think are some of the best.

If you're thinking of becoming a vegan or vegetarian, of course follow your heart. But lean into it. Sometimes our bodies go into shock when we start completely cutting out food groups that we've eaten our entire lives. Maybe start with a vegetarian day one day per week. Take it slow, and don't overwhelm yourself.

Vegan Menu

• Breakfast: 6 oz plain almond milk, 24 oz water, Vega (didn't have time to make my usual oatmeal with nuts, so I had a delish and nutritious shake)
• Snack: About 3/4 cup Plain Cheerios (I know, I felt like a kid eating Cheerios in my office out of a plastic snack bag, but they were really good.)
• Lunch: Large portion of leftover veggie mix from Tuesday's dinner (All oven roasted, with a touch of balsamic vingear: red potatoes, red onion, one tomato, eggplant, freshly ground black pepper.)
• Green Tea (with added Ginseng) and Lemon
• Dinner: Boca Burger on small serving of toasted vegan bread, 1/4 avocado, red onion; sweet potato fries
• Sleepytime Tea (Haven't had as of this post, but will before bedtime...)

Also, I had tons of water today. Lots of hot yoga = triple my daily water consumption.

Words to Live By

"Emancipate yourselves from mental slavery; None but ourselves can free our minds."
- Bob Marley

Happy Mat

As if it's not obvious, hot yoga generates a lot of sweaty yogis. Don't get me wrong -- it's cleansing, refreshing, rejuvenating to sweat as much as we do in class. But it's also very important to keep hygiene in mind, too. I'm not only talking physical, personal hygiene. I'm talking about our mats.

This morning I was next to someone who calmly told me that she can't even remember the last time she cleaned her mat. (Ack!) As I was trying not to react, the person on my other side piped in and said the same thing. Now, perhaps I'm a little more germ-conscience than the average person, but I would have thought that it would be common sense to at least rinse off a sweaty yoga mat before rolling it up and putting it away before the next class. Maybe those who use yogitoes think that the towel keeps their mats clean, and it does provide a sanitary layer between our bodies and our mats, which it does. I just hope I'm not all alone in my thinking...

Personally, I use an all natural, antibacterial spray on my mat (found at Garner's Natural Life) after each use. While I realize this may not be feasible for every busy yogi, cleaning your mat at least once per week is a smart thing to do.

January: National Blood Donor Month

Have you ever donated blood before? Maybe even platelets or plasma? As long as you're healthy, and meet the criteria to donate, everyone should try donating just once in their lives. Did you know that donating just one time can save up to three lives? Pretty amazing.

Blood donors are desperately needed every day. So you're scared of needles, eh? It might be you one day on the operating table in need of a blood donation. Try to overcome your fears and think of all the good you can do just by changing your mindset and conquering a personal fear. Before you give, be sure to eat a healthy, full meal, and drink lots of water to prevent clotting and regenerate your blood after donating.

More questions about blood donations? Visit https://www.givelife.org/.

Taco Tuesday

When it comes to meat, there are many substitutes for vegans. Tofu, seiten (a wheat gluten meat substitute, not the ruler of the underworld), veggie burgers...I could go on. I do eat veggie burgers on occasion, but don't miss having meat in my diet. It's a non-issue for me. However, when cooking for others in my life, a little meat substitute every now and again is a must have.

Tonight I made vegan tacos with tofu crumbles as a substitute for meat. The tofu crumbles were plain, with not too much flavor by itself, so I added some organic 100% tomato paste, cumin and other taco-y seasonings, and some water as it was cooking so as not to dry everything out.

It's a simple fix for us vegans who share dinners with meat eaters. As long as you get the "meat" right, I promise that most meat-eaters will love them. After I got the tofu crumbles just right, I chopped the usual suspects for the taco toppings:

• fresh tomato
• jalapeno
• avocado
• red onion

Throw it all on a taco shell (check the ingredients for unnecessary additives and preservatives!), and you're good to go. Of course, you could also use lime, vegan sour cream, peppers, or your other favorite taco veggies, too. To complete the plate, I made some organic black beans as a side dish, and gave my non-vegan dinner partner some non-vegan sour cream to boot. Dinner was done in under 30 minutes, and it was delish!

Create your own path.

"Depend on the rabbit's foot if you will, but remember:
it didn't work for the rabbit."
- R.E. Shay

I once read that luck is what happens when preparation meets opportunity. What an astounding frame of mind. Make your own luck! Keep a clear mind, set goals for yourself, stay focused on your goals, and have total faith in the decisions you make in your life. Trust yourself fully, and don't rely on "luck" to get you anywhere in life. YOU are in control of each moment, and you alone choose the course of your life.

Words to Live By

"In Sanskrit, the ancient root language of the great works of Indian philosophy, the word yuj means 'to join.' The term 'yoga' comes from that word, and symbolizes union -- a joining, or a marriage. Who is getting married here? You are, my friend. Through the physical practice of yoga, you integrate your body and mind in a perfect union. Then, in another marriage, or union, you can merge your body and mind with the godliness, or Spirit, that naturally exists in you and become a whole, fully realized human being."

- Bikram Choudhury, Bikram Yoga

Delish and Nutrish

Granola is a versatile food that is healthy, and great for when you're on the go. You can pack some in a reusable container for a snack at work, or take a bag with you for energy when you are on a hike or camping. You could even eat it like cereal, with soy, almond, or other types of milk. As long as you don't choose a super-processed brand, it has many health benefits, including fiber, healthy carbs, many different nutrients (especially when mixed with fruits and nuts), and is energy-boosting. If you've never tried granola before, and want to give it a shot, check the sugar levels and additives in the small writing at the bottom of the label. Unfortunately, many food manufacturers load their "healthy" products with sugar, chemicals, and other unhealthy additives to try to expand their market and make a quick buck. Just be sure to check the nutrition label before you buy it.

Recently I discovered a new kind of granola that I absolutely love. It's perfect for snacking, or for a meal with soy or almond milk: Udi's Natural Artisan Granola. I bought it on sale, but you can find it for about $5 per bag. Of all the granola I've tried, this brand takes the cake. Err.. the granola.

The Dish

Living in the South, naturally I'm not surrounded by many people who have a diet anywhere near similar to mine. My love for yoga, wellness, and forward thinking has helped me meet others in my town like me. Mainly, though, the majority of people I befriend have no idea what the term "vegan" is even in reference to. I enjoy talking with people who are different than me, especially those who have a true, non-judgemental interest in what I eat on a daily basis.

Thus, I am beginning a new entry theme called "The Dish." The idea stemmed from a sarcastic (yet friendly) suggestion of a new acquaintance who asked me how I find different things to eat for 3 meals every day. Basically, rather than giving an "example menu" for one day's meals, here you'll find true examples. I'll list what I eat in a day for my main 3 meals and/or snacks in between. Don't worry, I'm not starting a daily online food journal, just the occasional daily menu for those who many be interested. I don't have that kind of time, and frankly I'm not sure that's the healthiest obsession. If you'd like to learn recipes, where I eat, why I eat what I do (etc), email me or post a comment! I enjoy making new connections.

The Dish

Breakfast:
1 medium-sized Honeycrisp apple
2 tbs fresh almond butter
Tulsi Tea
8 oz of water

Mid-morning Snack:
A handful of almonds

Lunch:
Not-so-dirty rice (Recipe from Vegan Planet, containing green bell peppers, tomatoes, great spice blends, and a veggie burger for protein, among other things.)
Vegan Miso soup with tofu
16 oz of water

Snack:
1 c organic vanilla granola and nut blend
Hot green tea (my fave brand, with a great website, by the way!)

Dinner:
Whole grain pasta with portobella basil sauce (Thank you, Newman's Own! Quick, delish, organic, and nutritious.)
16 oz water

*I drank an additional 16 oz of water during and directly after my hot yoga practice, as well.

Words to Live By

"The stones in a river start out rough, but with the current continually bumping and polishing them, they end up being beautiful."

- Integral Yoga founder, Swami Satchidananda