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Photo From: How much is enough? Intensity vs. Duration, and applying it to Ashtanga Yoga

How much is enough? Intensity vs. Duration, and applying it to Ashtanga Yoga

How much is enough? Intensity vs. Duration  Research and applying it to ashtanga yoga I’ve always been a proponent of shorter duration, high intensity exercise over long duration, lower intensity exercises. Lower intensity moderate duration exercise is beneficial and reduces … Continue reading »

Photo From: Ashtanga Yoga after 50 years old

Ashtanga Yoga after 50 years old

Ashtanga Yoga after 50 years old How you approach it will depend on how long you have been practicing. First I want to address this to those of you who have been practicing over 10 years. Then I will touch … Continue reading »

Photo From: Resilience and Post Traumatic Growth

Resilience and Post Traumatic Growth

Resilience and Post Traumatic Growth How do you respond to trauma and challenging life situations? There is so much trauma in the world, and so much healing that needs done from it. So much now  there’s a type of yoga … Continue reading »

Photo From: Tratak and other Eye Exercises

Tratak and other Eye Exercises

Tratak and eye exercises These are fairly new to my practices. I’ve been studying pranayama with Robert Moses and he introduced a few eye exercises in his classes (mostly related to the vagus nerve), then in the Pranayama Teacher Training … Continue reading »

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Recipes

How to use this page and these recipes ~

Food as Medicine, Food as information to our cells. What does this mean?
Eating to thrive is about finding your way of eating that promotes your health. There is no single “right diet” for everyone; we have to take into consideration genetic backgrounds, different cultures, and our likes and dislikes … Most of us have not taken the time to figure out what foods are right for us. This is where I will help you navigate.

For centuries we have relied on our food supply not only as a source of energy, but also for improved health, disease prevention, and connection with family and friends. However in the last several decades our food supply (and how we eat) has drastically changed. These changes towards processed and convenience foods have contributed strongly to the the increases in diseases.

Even science is very clear that food is a powerful influencer of our health. Food is not just calories to fuel our engines, it also carries nutrients that play important roles in all bodily functions — informing our cells how to behave to create health and resist disease. Poor quality food can actually create disease where as high quality foods at the right amounts, at the right times of day can reverse disease and sustain health. This is how food is medicine and food is information to our body.

Food also represents connection; families and friends that prepare and eat food together form healthy cultural bonds — at the daily dinner table and through celebrations and ceremonies. Preparing food from scratch are the traditions that spread knowledge of how to cook and prepare healthful foods from one generation to another. The loss of cooking from scratch has contributed greatly to the current disease load.

How do we get back to it? Change is not easy — there will always be ups and downs … but there will NOT be any harsh restrictions, counting calories, or feeling deprived. Instead I will help you with effective strategies and tools to improve your health; like weekly meal planning, shopping schedules and resources of clean foods, recipes, and recommendations about time management, cooking, and food storage. As well as steps toward mindful eating so you can digest and absorb all the nutrients in your nutrient dense foods.

Just a few basic concepts will get us started on the path … Keeping it simple in the words of best selling author Michael Pollan “Eat Real Food, Not too much, Mostly Plants”.

Photo From: Miso Coleslaw
Photo From: Cacio e Pepe (Cheese and Black Pepper Pasta)
Photo From: Miso Soup
Photo From: Mushroom Risotto

How to use this page and these recipes ~

Notes for each season, grocery lists for each season, and why you want to adjust your foods for each season:

Meal Planning, a plan to succeed, a plan of thriving. 

Here is a meal planning template to help you plan and make your own nourishing meals quickly and easily.

Plan to eat a Rainbow of color nutrients every day!  The chart for kids is also a very useful tool for adults.

Recipes for:

What should I eat?  Answer:  What is negotiable and what is NOT Negotiable

Food for Thought

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Truly Green Face & Body Care

This is an area where we can greatly reduce our chemical load. Personal care products are some of the most toxic.

Do you know that the average woman who uses cosmetics, lotions, lip stick, fingernail polish, hair gel, etc. walks out the house in the morning with over 60 known carcinogenic chemicals on her body (!) And over 500 chemicals in general. These chemicals interfere with bodily processes — especially hormones and are linked to increased risks of cancer and auto-immunity. With the rise in the population of these diseases we clearly need to reduce our chemical exposures. Here is a nice starting point and a relatively easy way to reduce your chemical exposure which thereby reduces your risk of disease.

Photo From: Chai Spice essential oil blend
Photo From: Cucumber Hydrosol
Photo From: Mosi & Bug Repellent
Photo From: Brightening and Tightening with Rose and Wild Orange Facial & Décolleté Oil

 

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True Green Cleaning

Essential oils for cleaning are far superior!
EWG.org the Environmental Working Group explains that commercial cleaning products can cause numerous health problems including asthma, allergies, birth defects, cancer, and chemical burns. You want to avoid these poisonous products from “scented” cleaners to air freshers to dryer sheets!

A clean environment not a sterile environment is what we want. Sterile environments don’t teach our immune systems how fight off germs and bad bacteria. The bacteria in our soil and around our house “vaccinate” us from many illnesses just from being exposed to small amounts of them.  Many household chemical cleaners not only kill the bad bacteria, but also the good. This is like cleaning with anti-biotics — disrupting the balance of immunity and digestion. Don’t kill the good guys . . . and avoid the chemicals. It’s easier than you think.

You really don’t need clorox, oregano oil works better! Essential oils effectively kill MRSA, e. coli, salmonella, the flu virus, staph, listeria, and pneumonia. They effectively kill bacteria, viruses, and fungi without promoting resistance like anti-biotics and other chemical cleaners.

Essential oils are relatively easy to obtain, have low toxicity, and degrade quickly in water and soil making them environmentally friendly 🙂

Some of the best antimicrobials, antibacterials, antiseptic, degreasers, and mold and mildew killers are:  Cedar wood oil, Cinnamon, Clove, Eucalyptus, Grapefruit, Juniper Berry, Lavender, Lemon, Lemongrass, Lime, Peppermint, Pine, Rosemary, Sweet orange, and Tea tree.

A word on Elbow Grease
As it turns out, it is not what we spray on surfaces to clean that does the cleaning — it is our effort of wiping . . . think wax on, wax off . . . The most effective mix for removing bad bacteria is a double wipe down method. It is the effect of spraying once and wiping down, then a second time and wiping down each area you are disinfecting.

Photo From: Yoga Mat Spray/Wash
Photo From: Oregano Disinfectant Spray
Photo From: for Electronics, Screens, Keyboards, etc.
Photo From: Dusting Spray for Wood furniture — this makes your wood lovely!

Here is some more info and other tips for True Green Cleaning. 

The worst household air offenders?  Fragrance and Dryer sheets!  Fragrance does not need to be identified on an ingredients list other than to say “fragrance” which is most often a toxic chemical cocktail of several harmful chemicals. You want to avoid bringing anything with fragrance into your house. One of the biggest users of fragrance are dryer sheets and fabric softener. Read the link above for some solutions.
And diffuse oils instead of spraying toxic chemicals into your indoor air!

Grocery List for Cleaning Products:

Gallon of vinegar
Big box of baking soda
Essential oils; clove, a citrus, rosemary, tea tree, pine
Hydrogen Peroxide
Rubbing Alcohol
Cheap high proof vodka
2/3 cup olive oil
Plain Castile Soap

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Herbal Home Remedies

Learn how to use herbs and oils to prevent and treat minor ailments and injuries — aka little boo-boos.  Also learn ways to reduce antibiotic and medication use by learning how to incorporate herbs, spices, and essential oils into your life safely and effectively.

Aromatherapy is not just smelling the oils, though this is lovely.  Aromatherapy is using the aromatic molecules the plants produce for our health too. 
Plants produce these aromatic molecules to protect them from insects, diseases, harsh weather, and any other threats.  As it turns out us humans face similar threats from these same pests and diseases — making these plant molecules effective for humans as well.

The aromatic molecules plants produce can be used in a variety of ways. Diffusing their scents into the air is good for our respiratory system, reducing stress, help fight contagion, boost immunity and mood, and could even help you sleep.

We also use the herbs and oils in lotions or carrier oils for improved skin health and lymphatics. Gels, salves, and balms can be helpful for minor aches pains or household type little injuries, as can a warm compress with herbs. Baths are another lovely was to incorporate herbs and oils for healing and stress reduction.
Plant medicines can do all this with very low risk of side effects!

Photo From: Gentle Throat Spray
Photo From: Chai Spice essential oil blend
Photo From: Viral Away -we go Kit
Photo From: Mosi & Bug Repellent

Ice no more!  A hot water bottle or warm compress is better than ice.  The doctor who coined RICE (rest, ice, compression, and elevation) has rescinded it.  Read it here. A warm compress or hot water bottle with some herbs and oils can do wonders.  Contact me if you have questions or concerns.

Fever – When and why to let a fever run it’s course (and when not to).

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Meditations & Pranayama

Take 5, its good for you!

Just can’t sit for 5 minutes, there are some great meditation feedback tools available that use your smart phone.  Here is one of my favorite biofeedback devices from HeartMath that is very affordable and makes it easy to meditate

Photo From: How to Meditate?  Its easier than you think & A few meditations to get you started

How to Meditate? Its easier than you think & A few meditations to get you started

Meditation and Awareness Mistaking the method for the goal Many people think meditation is about being a good meditator when you sit on your mat, meaning you don’t have any thoughts. This is simply untrue and nearly impossible. This is … Continue reading »

Photo From: Tratak and other Eye Exercises

Tratak and other Eye Exercises

Tratak and eye exercises These are fairly new to my practices. I’ve been studying pranayama with Robert Moses and he introduced a few eye exercises in his classes (mostly related to the vagus nerve), then in the Pranayama Teacher Training … Continue reading »

Photo From: Thoppu Karanam

Thoppu Karanam

Thoppu Karanam This is a nice way to start a pranayama or meditation practice, awaken your brain when you need better focus or attention, and/or if you do have to sit at a desk break it up with Thoppu Karanam … Continue reading »

Photo From: Loving Kindness Meditation aka Metta Meditation

Loving Kindness Meditation aka Metta Meditation

One of my favorite meditations is the Loving Kindness Meditation aka Metta Meditation.  The story on this meditation goes back to the Buddha.  He was teaching his pupils how to meditate in the woods and they were afraid of the … Continue reading »

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