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"Maintenance Principal 4: Deepen your yoga practice
Like anything else you’ve dedicated yourself to in the past-where dieting and exercising are concerned-you know that when you stop doing them, you stop benefiting from them. And you know there are plateaus in health and in life.
Yoga is no different. The more you build your yoga body, the more you strengthen your mind, sculpt your biceps, tighten your butt, and flatten your belly. If you already have a regular yoga practice, keep at it. We recommend a minimum of 3 hours total per week, to begin. When stress is under control, you’ll see that with the absence of tension, the mind and body begin to crave more of this relaxed state.
What exactly does the phrase “deepen your practice” mean? It simply means “explore."

— The Yoga Body Diet by Kristen Schultz Dollard & John Douillard, DC, PhD

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Want the perfect trail run?
Method A:
1. Wake up with the intention of when you’d like to hit the dirt.
2. Start your day with two glasses of water, add lemon for extra awesomeness.
3. Breakfast is a bunch of fruit, preferably seasonal and organic.
4. If you’re running in the morning, eat a few medjool dates on your way to the trail.  Dates were my secret superfood when I ran track in college.  The sugar goes straight into your blood stream and gives you an awesome boost of energy for the hard work you’re about to do.  If you’re worried about being hungry, a spoonful of peanut butter or almond butter should do the trick.
5. If you’re having lunch before your run, think about how you will feel afterwards.  The best lunch for me before a run is a big salad/grain combination.
6. Give your stomach time to digest before you start running.  A few hours should be great.  Also, try to stay away from water right before your run.  Anything you drink within twenty minutes of running will just slosh around in your tummy and won’t help you hydrate at all.
7. Don’t forget the chia seeds!  This is a great place to learn how to use chia to your benefit.  
8. If you don’t have a pair of Vibram Fivefingers, seriously, seriously, SERIOUSLY consider it.  They changed my life.

Method B:
1. Don’t worry about the order of what you’re doing throughout the day.
2. Take care of yourself, take some chia, and just go for it.

Either way! :)

Want the perfect trail run?

Method A:

1. Wake up with the intention of when you’d like to hit the dirt.

2. Start your day with two glasses of water, add lemon for extra awesomeness.

3. Breakfast is a bunch of fruit, preferably seasonal and organic.

4. If you’re running in the morning, eat a few medjool dates on your way to the trail.  Dates were my secret superfood when I ran track in college.  The sugar goes straight into your blood stream and gives you an awesome boost of energy for the hard work you’re about to do.  If you’re worried about being hungry, a spoonful of peanut butter or almond butter should do the trick.

5. If you’re having lunch before your run, think about how you will feel afterwards.  The best lunch for me before a run is a big salad/grain combination.

6. Give your stomach time to digest before you start running.  A few hours should be great.  Also, try to stay away from water right before your run.  Anything you drink within twenty minutes of running will just slosh around in your tummy and won’t help you hydrate at all.

7. Don’t forget the chia seeds!  This is a great place to learn how to use chia to your benefit.  

8. If you don’t have a pair of Vibram Fivefingers, seriously, seriously, SERIOUSLY consider it.  They changed my life.

Method B:


1. Don’t worry about the order of what you’re doing throughout the day.

2. Take care of yourself, take some chia, and just go for it.

Either way! :)

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The Scoop on Humans “Grazing”

http://www.elephantjournal.com/2012/02/eat-six-times-a-day-the-dangers-of-frequent-eating/

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Why Warm Water?

From The Yoga Body Diet by Kristen Schultz Dollard & John Douillard, DC, PhD

"The Sanskrit word Ayurveda translates to “science” (ayur) and “life” (veda), literally, “the science of life.”  At 5,000 years old, it is once of the world’s oldest medical systems.  Today, 80% of India’s population continues to use Ayurveda exclusively or combined with Western medicine…

Ayurveda’s preventive mission is to purify the mind, body, and soul.  Its target: to prevent or remedy digestive problems.  According to Ayurveda, diseases often start with improper digestion.  When we eat, undigested molecules of food (called ama) stick to tissues and, over time, cause damage and destruction.  Think about how cholesterol clogs arteries or how cigarette smoke renders lungs black.  Ayurveda maintains that if you eat the wrong foods, your body can’t be expected to process the impurities, and the result is clogged drains.

You have have experienced this is you have elimination problems, skin rashes or breakouts, irritable bowel syndrome, colitis, or stomach acidity.  Why do we suffer from these conditions?  According to Ayurveda, it’s because the body has been unable to break down ama.  As if symptoms of digestive duress weren’t hard enough to contend with, the buildup of ama makes it hard for us to burn off bulk fat.  THe body is too busy to break down fat.  Ultimately, if the body is unable to attend to normal processes, illness and disease result.

Ayurveda, in conjunction with a simple yoga practice, detoxifies the body.  The Yoga Body Diet will cleanse the digestive system and renovate your health.  Once the digestive system’s plumbing is in working order, the body can get back to breaking down fat, creating energy, and keeping your immunity high.

Drinking warm water may seem ridiculously simple, but it is going to be one of the most profound changes you will make.  Here’s why: 75% of Americans are chronically dehydrated.  If you’re one of them, congratulations!  This is a good problem to have because it’s so easy to remedy.  Up to 5 pounds of weight loss is just waiting to happen.  Researchers know that in order for your metabolism—the built-in calorie-torcher toiling away 24 hours a day—to work to its fullest potential, your body’s cells need to be well hydrated.  Just as you feel sluggish when you’re parched, your cells—and thus your metabolism—drag when deprived of water.

Why must it be warm water?  Some diets claim that your body burns calories when you drink iced water because your internal systems have to heat the water to meet your internal thermostat.  That’s perfect if you want to pull the emergency brake on effective digestion.  Here’s the play-by-play: Cold water causes the muscles and blood vessels in your gastrointestinal tract to freeze.  Warm water, on the other hand, relaxes the muscles and dilates the blood vessels.  The dilations allows the breakdown (technically called “assimilation”) and absorption of the contents of your meal to occur more efficiently.  And we now know that any trick that makes stress feel unwelcome means more motivation for the body to get skinny, stat.

According to Ayurveda, warm water is a natural detoxifier.  Warm water mops up impurities as it travels through your meandering and—dare we say—overtaxed-for-decades digestive system, sweeping away molecules left behind from partially digested food that could be slowing down what nature intended to be an enviably swift metabolic rate.

When should you sip?  Any time you experience between-meal hunger or cravings, have one or two cups of warm water and wait ten minutes.  If your pangs pass, it may have been thirst.  Often, the brain confuses thirst and hunger because the same region, the hypothalamus detects both.  Boil water once or twice during the day and keep it in a large thermos.  Electric teakettles and warm water dispensers are easy to find at most offices.”

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Stocking up on those grains, girlfriend!

Stocking up on those grains, girlfriend!

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Sometimes, we crave something bad for us when our bodies actually need certain nutrients.  It’s kind of like our body’s nutritional requests get lost in translation before they reach our awareness.  Anyway, here’s the translator according to Naturopathic thought.

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Brown Rice (and more specifically, Wild Rice) have currently changed MY life, too.  Switching out processed bread for a simple serving of brown/wild rice made me feel less sluggish, more energized, and all around more balanced.  This article really hit the spot for me!

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Full of fun & cheap recipe ideas!

Full of fun & cheap recipe ideas!

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There is nothing sexier to me than a heap of vegetables on a man’s  plate.  Lately, I’ve noticed that a lot of men I’ve come across play  into the idea that being a man means eating lots of meat.  That fruits  and vegetables are feminine.  That caring about their diet and wanting  to be healthy is sacrificing their manhood.  That juicing is “gay.”  Let me say this  again—there is nothing sexier to me than a man who can slice a tomato.   Or understands that fueling their body with the “traditional male” diet  is not going to help him out very much in the future, when he’s older  and has kids and is trying to coach little league.  There is nothing sexier to me than a man who knows how to  cook.  Or works towards eating balanced meals.  Meat is great, if you  love meat.  Anyone can throw a raw chicken breast on a skillet and wait until it changes color.  But to dice a bell pepper… and peel the skin off an onion… and chop up some carrot… and purchase a head of lettuce? Now that’s what I call manly.

This photo isn’t my creation; I received it as a text message with this amazing caption: “I give you the carne asada salad.. Onions, orange pepper, carrots, cheese, cilantro on romaine. Bam!”  Man, what a man.

There is nothing sexier to me than a heap of vegetables on a man’s plate.  Lately, I’ve noticed that a lot of men I’ve come across play into the idea that being a man means eating lots of meat.  That fruits and vegetables are feminine.  That caring about their diet and wanting to be healthy is sacrificing their manhood.  That juicing is “gay.”  Let me say this again—there is nothing sexier to me than a man who can slice a tomato.  Or understands that fueling their body with the “traditional male” diet is not going to help him out very much in the future, when he’s older and has kids and is trying to coach little league.  There is nothing sexier to me than a man who knows how to cook.  Or works towards eating balanced meals.  Meat is great, if you love meat.  Anyone can throw a raw chicken breast on a skillet and wait until it changes color.  But to dice a bell pepper… and peel the skin off an onion… and chop up some carrot… and purchase a head of lettuce? Now that’s what I call manly.

This photo isn’t my creation; I received it as a text message with this amazing caption: “I give you the carne asada salad.. Onions, orange pepper, carrots, cheese, cilantro on romaine. Bam!”  Man, what a man.

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Let the morning be a time of reflection. Open up the window, stretch, smile, and feel gratitude for today.

Let the morning be a time of reflection. Open up the window, stretch, smile, and feel gratitude for today.

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Stick with Almond Milk. It tastes better than Soy. This is what I add to my coffee in the morning. The vanilla is wonderful because my morning Joe doesn’t need any sweetener! RiceMilk is also good for a change-up. Just think, if you’re vegetarian or vegan, you’re most likely getting lots of soy from other products throughout the day. Stock up on almond at breakfast!

Stick with Almond Milk. It tastes better than Soy. This is what I add to my coffee in the morning. The vanilla is wonderful because my morning Joe doesn’t need any sweetener! RiceMilk is also good for a change-up. Just think, if you’re vegetarian or vegan, you’re most likely getting lots of soy from other products throughout the day. Stock up on almond at breakfast!

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Eating in the heat

I can’t run in this heat.  So I have decided that it is a balancing game now, between eating more lightly and trying to work out in random, odd ways.  Today, I paddled around the pool on a boogie board.  It was weird.  But I am realizing now that fresh fruit and veggies never feel so good as they do when it’s HOT and you’re struggling to move.  I hate sweating when all I’m doing is sitting.  But carrots, cucumbers, kiwi, oranges, apples, grapes, bananas, blueberries, strawberries, tangerines, and lettuce are the perfect recipe for cooling off.  Hot food makes you hot.  Cold food makes you cool.  It’s simple math, really.  Time to go crunch some carrots.

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This week I received a question in my inbox that asked where I get vitamin B12, which is most commonly known to be available in meat and dairy products.  I wanted to answer by ransacking my pantry to show you the foods and supplements I take to stay healthy when it comes to B vitamins.  When I first stopped eating meat and dairy two years ago, I really wanted to stay away from supplements of any kind.  I was determined to eat as healthfully as humanly possible.  The foods with the most readily available B12 that I found out about were Brewer’s Yeast, Tempeh, Seaweed, and Miso (not pictured.)  I ate these foods very frequently; I put this organic Tempeh from Trader Joe’s in every salad I ate for lunch, I made Miso Soup from scratch and ate it weekly in the winter time, I made veggie seaweed rolls every once in a while, and I whipped up some Mac n “Cheese” with Brewer’s Yeast.  I also spent a LOT of time in the kitchen.

When senior year of college rolled around, however, I found myself with less time to make these kinds of foods.  Also, they weren’t exactly portable, so I struggled a little bit.  This was also around the time that I watched the documentary Food Matters, which features a number of M.D.s, naturopaths, and other health experts advocating for the daily consumption of vitamins in supplement form.  I started looking into it and realized that there really isn’t anything to be afraid of when it comes to supplements, as long as you are aware of the brand and what the ingredients are.  (The selling point for me was when the documentary discussed a person who had a very severe type of cancer.  The only treatment he was given was extremely high doses of Vitamin C delivered intravenously.  He showed remarkable progress in beating the cancer within only a few months.  His tumors were completely diminished.  You need to watch this documentary, it will change the way you view the power of health, nutrition, and food!)

My two favorite supplements come from Trader Joe’s.  If I am feeling under the weather, I take BOTH B-Complex supplement AND Women’s Once Daily.  Usually, however, I only take the Women’s Once Daily.  If you are a young female, it is vital that you cover your bases when it comes to vitamins because we are in our reproductive years and we want to (eventually!) have healthy, cute, happy babies.  The Women’s Once Daily has everything you need.

I also have Vitamineral Green, which is a powder that consists of ONLY superfoods.  It is 100% organic, vegan, and raw. (You can find it at Healthforce.com) It gives you a bunch of stuff you’ve probably never even heard of, let alone found in a grocery store, like Shavegrass, Nettleleaf, Barley Grass, Spirulina, Dulse, Nori, Amla Berry, etc.  Oh, and speaking of Spirulina, if you’re an avid Trader Joe’s shopper like me, look for it in the vitamins section!  They have a bottle of it, you take three a day, and it’s basically just straight seaweed.  It helps those of us who don’t really dig the taste of seaweed every day.

Hope that helps for whoever wants a little ‘splain on the plant sources of Vitamin B12!

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Tummy ache?

Solution: Ginger tea or freshly juiced ginger.

Tags: tips