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I’ll be honest – I don’t really think anyone wants to read yet another article about New Year’s Resolutions.  But I feel I have an obligation to share with you what I learned years ago that has proven time and again to truly work.

Many of us experience plenty of stressful emotions during the holidays for myriad of reasons.  We may feel overwhelmed and stressed from travel, company, or excessive shopping; we are nostalgic or depressed IMG_1461for those we may have lost or miss; we feel exhausted and guilty from excessive imbibing and/or the breaking of our routines.  Therefore, the chance to redeem ourselves as we turn the calendar to another year gives us hope, and stamina, for a healthier and happier future.

But how many past “resolutions” do you remember making?  How many of them did you actually fulfill?  The one resolution in my past that I actually remember, and that I have followed through with to this day, was in 1992 when I resolved to quit drinking soda.  I was never a huge soda drinker, but living in Atlanta, home to Coca Cola, with an abundance of those adorable little chilled glass bottles in the fridge, I am sure I drank my fare share.  I remember my reason for giving up soda was stated something like, “drink more water to improve my health”.  My then-recent diagnoses of Crohn’s disease the previous year had already seriously taken its toll on my health and I was open to whatever I could do to have the upper-hand in my well-being.  I believe the success of that resolution came in the way I thought about it and spoke of it – in both the positive and in the present tense.  Instead of saying, “I am going to quit soda”, I instead stated that “I drink only what nourishes my body and keeps me healthy.”  Does this mean I never fell off the wagon?  Nope.  But it did slowly sink in to my sub-conscious, and in a short time, and to this day, I stopped liking the taste of soda.

Positive intentions create a positive reality.  A summary of Lao Tzu’s teachings stated that “our thoughts become our words; our words become our actions; our actions become our habits; our habits become our character; and our character leads to our destiny.”  Let that sink in for a moment.

So how do we create true positive intentions that ultimately create our destiny?  We use words that are positive, present-tensed, and personal.  Instead of pushing our desires into the future, state them as if they are happening now, even if it sounds silly.  Do so with a positive spin vs negative.  For example, instead of saying “I’m going to stop eating junk food and lose 15 pounds”; rephrase this to say “I will maintain an optimum weight for me by eating only healthy and nourishing foods.” See the difference?   Keep it personal by stating, for example, “I live in peace by surrounding myself with positive and peaceful people within my environment”.  This replaces a vague wish for world peace, or a desire to stop being negative all the time.  These semantical differences have a large impact on our psyche, which eventually sinks deep into our conscious and creates real change.

Over the years I have practiced and lived by these principles.  My life has not unfolded simply or easily, but the dreams and aspirations that I have held close to my heart have come to fruition in more beautiful ways than I could have ever planned or dreamed.  I believe we can all use more personal, positive and present-minded thoughts and intentions in our lives.  You can’t change the past, but you can change the direction of your future.  Why not start creating the life you truly want to live now?

Namaste….

ps…If you would like to create a positive vibe through the use of a beautiful universal mantra for peace, join us for Shanti 108.  This is a community event practiced in the sanctuary of your own space.  A 108 day practice for peace realization. 10 minutes each day consisting of chanting the Om Asatoma Shanti Mantra 8 times and then 8 minutes of stillness as you receive and give the powerful vibratory affect of this mantra in silence.

Click here to hear it chanted by  Deva Premal and Miten:
https://www.youtube.com/watch?v=lh5XjWHJivk)

Om Asatoma Sadgamaya – In realization of our infinite peace and connection, I am led from the unreal to the real.
Tamasoma Jyotirgamaya – From the darkness to the light.
Mrutyoma Amritamgamaya – From the poisoin to the nectar.
Om Shanti Shanti Shantihi – Om Peace Peace Peace

The last line repeats the word peace three times to deepen and expand our experience of peace from heart to heaven and everything in between. Peace in your heart, peace in your relationships and community and realization of the universal peace that never ends.

This is a beautiful experience of present, positive and personal intentions for peace.  Thanks to Stephanie Adams of Flow Yoga, our community in the Gorge and throughout the world is beginning this today, 1/8/15.   You can start anytime!

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_MG_3241 I love yoga.  I love to practice yoga, I really love to teach yoga, and I love how yoga has changed my life.  There is no shortage of articles written all over the internet singing the praises of yoga, or, as I lately read in the online publication Elephant Journal, dissing yoga.  The most recent controversial article that I read was titled something like “Why I Left Yoga”, and it was written by a native of India living in the US.  In this dismissive essay the writer takes issue with the Americanization of the ancient practices of Yoga.  She makes some valid points (the $100 LuLu Lemon yoga pants…which I have honestly never worn or owned),  but most of her reasons focused on what she refers to as the trend of white upper-middle-class women practicing yoga as a trendy entitlement rather than a true holistically beneficial practice.   I immediately questioned this classification – what is wrong with people of financial means to feel a deep connection to the ancient and time-tested truths of yoga?  Who really cares if a person is so moved by their practice or experience that they choose to have a sanskrit tattoo imprinted on parts of their body?  It’s not my thing, but I hardly feel the need to judge others’ choices.  What difference does it make if someone has felt such a resonating truth from the lessons of self-realization that they choose to spend their money on a trip to an ashram in India?  We live in a free country, thankfully, and it is one’s own prerogative how they choose to live, believe or spend their money.

I do think that yoga in America can feel hip or trendy, and that many studios have become “a scene” like a new club in Brooklyn might be “a scene”.  But that is what makes America so diverse and interesting.  Just as the sub-continent of India is home to an incredible variety of beliefs, religions, and languages, so too is this country.  Just because people with financial means are flocking to their local studio, or planning their next vacation to a yoga retreat, doesn’t mean that their practice, or their journey, is any less meaningful or justified as the single mom on a limited income wage.  In actuality, many communities have studios, gyms, churches and outreach programs that offer yoga for free, or for donation, to those who want to learn the art of stress-relief and mind-mastery through the practice of yoga.  Do all studios follow the principle of seva, or service?  Of course not.  This isn’t a perfect world and not everyone is in the business for altruistic purposes.  However, from my experience, most yoga instructors (myself included) teach because they want to help people find a better way to manage their stress, improve their health and live their lives more fully.  I don’t know many teachers who teach yoga only for financial gain.

So why do I love yoga?  I love yoga because it is a practice that anybody can experience anywhere.  There are no necessary tools or equipment (a mat and loose fitting clothes are helpful).  You only need your intention and your will-power to enter the world of yoga.  Of course, there is a learning curve that starts with letting go of a piece of your ego so that you can walk into that first class. Wearing designer clothes, having an understanding of Sanskrit, or bowing down to the archetypes of Krishna, Shiva or the energy of Kundalini are absolutely not required.  You just need an open mind, a willing body (ok, maybe only partially willing), and a beginner’s attitude.  Although I have been practicing for over 16 years and teaching for eight, it still require a willingness, desire, and discipline to stay with it.  That doesn’t mean that every single day I practice for hours – I don’t.  It doesn’t mean that I expect others to practice specific dietary restrictions or suddenly take a vow of austerity.  I don’t.  I love yoga because ultimately YOU are your best teacher.  Only YOU have your life experiences that formed your psyche and your body.  Only YOU truly decide what you need and want out of this life.

Practicing yoga requires a letting go of pre-conceived ideas about what poses should look like and how they should feel.  It changes day to day, and even from pose to pose, within one session.  It’s tuning into your inner knowing, that felt-sense of how your body and mind, and most interestingly your breath, responds to challenges.  Do you become restrictive and inflexible when things are difficult or out of reach?  Or can you allow the tightness, the discomfort, or the heaviness to move through you without clinging to reaction and discomfort?  Yoga teaches us to pay attention and to be the witness to how we respond in all situations of life.  It is the ultimate metaphor of learning how to navigate life with grace and ease.

Right here, right now, I am loving this.  This is my mantra.  This is my prayer. This is my song.

This mantra was given to me by my teacher, friend and soul brother, Tom Kelly of Soul of Yoga in Encinitas.  He taught me years ago, and continues to this day, that each and every moment is a gift.  If you live in the past or constantly worry about the future, you are completely missing the point of life.  Yes, we have all heard this before, but how often do you stop the voice in your head and correct the incessant commentary by exclaiming (out loud if you need to), RIGHT HERE, RIGHT NOW, I AM LOVING THIS!!!!  Try it.

Books have explained, ever since the written word, the need to live in the moment and to cherish each and every experience as it comes.  However, we humans feel the need to add commentary to everything in order to give ourselves the illusion of control.  In his book The Untethered Soul, Michael Singer calls this voice our inner room-mate.  He/she is always there with you stating the obvious, the absurd, or the fabulous little experiences in life.  Your room-mate never seems to respect silence, always filling your mind with different emotional states such as guilt, anger, lust, desire, frustration or disappointment.  What if you could silence that voice?  How would you determine your feelings?  Well, you would just feel them.  No judgement, no words, no reruns of past experiences, good or bad, filling your head.  You would just simply feel the experience.  That’s it.  No more, no less.  It can feel terrible, raw and painful; but then it is over.  It can feel ecstatic, incredible, and delicious; but then it’s over.

Our need to hold on to and constantly label our inner emotions creates a conflict with our perceived reality and the actual reality that we are experiencing at any moment.  This does not mean that what we feel isn’t real, but often the severity of our negative emotions negatively affects our body’s response.  If the majority of your thoughts are not of love but instead of anger, hatred, jealousy, frustration, and sadness,  your physical body reverts back to our evolutionary protective mechanism known as flight or fight.  A perceived or real event sends a signal to the brain which, in short, puts our body on high alert to protect itself.  The hypothalamus, or command center in the brain, sends signals to the adrenal glands and our involuntary body functions go into action.  Adrenaline pumps through our bloodstream, our heart beats faster, small airways in our lungs expand to take in more oxygen, thus increasing our breath count.  Our blood pressure spikes, our pulse increases, and the heightened levels of adrenaline triggers a release of blood sugar and fats into our blood stream from their stored locations.  We stay at this high alert level until the perceived (or real) danger has passed and our para-sympathetic nervous system tells the body to take a break and return to “normal”.   Over 50% of Americans live in this stressed state most of their lives.   Living like this is the antithesis of drinking from the Holy Grail, or finding the Fountain of Youth.

How do you overcome this constant stream of consciousness disguised as your inner room-mate?  First, stop and take three deep breaths.   Then maybe take a few more.  Focus like a laser on the place in your body your feel the stress or the pain originating.  Breath into that space and let the feeling pass through you.

So I ask you, can you find a place within yourself to find peace with what IS.  Right here, right now, I am loving this.

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Namaste,

Summer is beginning to wane as the sun sets at an earlier time and the extreme heat of the afternoon seems to lessen in severity.  School supply lists arrive by mail, kids begin complaining about the upcoming school year, while adults lament the end of summer.   But me, I love this time of year for the palpable changes in the air and the “permission” to slow down as the days come to a gentle, glowing close.

Gratitude gives peace to the soul.  Just as stopping to focus on one’s breath can center and ground even the most scattered mind, adding a heightened level of thankfulness to that breath gives us a deeper sense of calm.  The most challenging events in our life, especially the most disappointing ones, give us an opportunity to truly connect with a sense of appreciation for what life has given, or thrown, at us.

Recently I was trudging up the small mountain near our home with my dog Zen.  I caught myself deeply immersed in my thoughts, possibly to the extent of talking to myself, when I realized how much I was not “in the moment” of our walk.  The hot sun had parched my throat to the point of discomfort.  I slowed down my upward march, connected back with my breath, and relaxed my gaze.  Suddenly my senses were awakened to a delicious fragrance – blackberries!  I laughed out loud at the gift of nature before me and dove into the thorns to fill myself with these sweet delectable berries.  My thirst abated, my energy replenished,  and my attitude greatly improved.  Talk about gratitude!!!

Of course I return to the blackberry patches daily now that they are at the peak of flavor.  This amazing berry is full of anti-oxidants which help to strengthen our immune system.  In Ayurvedic teachings,  blackberries are classified as sweet, mildly sour, and cooling in energy.  Blackberries are thirst quenching and a beneficial aid in the building of blood in our body.  They are full of macro-nutrients which helps support a balanced diet.  They also have a good amount of fiber, carbohydrates and polyunsaturated fats.  Add to this the abundance of Vitamins A and C, along with calcium and potassium, and you have one of Mother Nature’s finest heart healthy sweet treats.

Blackberries can be added to fruit smoothies or sorbets, made into a healthy and delicious fruit crisp, or eaten straight up like candy.  Tonight I will be co-teaching a Holistic Cooking Class here in White Salmon and we will be highlighting these beauties in a quinoa salad with thinly sliced fennel, cucumbers, cashews and goat cheese tossed with a light citrus lemon dressing.  Bon Appetit!

edited beet soupBeets are one of those vegetables that tend to create an immediate ‘yum’ or ‘yuck’ response in most people.  I often chuckle, while roasting beets for friends or family, when I am inevitably told that beets are gross.  “I don’t eat beets!” is something I hear a lot from clients when I recommend that these power-house vegetables be consumed for their health.  It is quite enjoyable for me to see the surprisingly pleased expressions on the faces of those who actually try the beets that I have lovingly prepared for them.

My teen-aged daughter has even evolved to eating entire trays of roasted beets before I can manage to place them atop her salad.  I have to admit, I didn’t like beets as a child.  Perhaps it was due to the odd can-shaped gelatinous compound that jiggled on a plate that repulsed my taste buds.  However, if you can forget  the canned beets of your childhood Thanksgiving dinners you will discover the rich, delicious and wonderfully beneficial qualities of these multi-colored back-yard garden delights!

A few of the reasons to eat beets are that beets cleanse and cool the blood, nourish the liver, and improve the eyesight. Beets are good for anemia.
Beets are high in flavonoids, known as ‘nature’s biological response modifiers’.  Generally, bioflavonoids show anti-allergic, anti-inflammatory, anti-microbial and anti-cancer activity.

Beets contain high levels of nitrates, which produce nitric oxide in the blood, causing blood vessels to widen and thereby deliver more oxygen to the brain.

In a study published in the American Heart Association’s Hypertension journal, researchers found that drinking just one glass of beet juice significantly lowered blood pressure in patients within just 24 hours. Another study at the William Harvey Research Institute in London found that beet juice lowered blood pressure as effectively as nitrate pills.

There are many ways to enjoy the benefits of beets.  Juicing is one way, but it can be aggravating to some people, especially if they have a tendency towards excess fire in the gut such as acid reflux or gastritis.  Roasting beets make them easier to digest and offers several culinary opportunities as a side dish, soup, or salad topper.   Here is an easy spring soup recipe I like to share:

Spring De-tox Beet Soup

3 -4 large medium beets, scrubbed and trimmed (leave on the roots)

2 celery stalks chopped

1 -2 cloves garlic peeled

1/2 – 1 lemon

1/4 sea salt

1 ts. cumin seeds (dry toasted and ground) I use a mortar and pestle, but coffee grinder works

1/2 ts. mustard seeds dry toasted til they pop

1/4 ts cardamom seed powder

1 ts. ground (or 1 TB fresh chopped) sage

dash cayenne pepper

1/2 cup chopped fresh parsley or cilantro

1 TB Sunflower or Safflower Oil

1 cup Vegetable stock or filtered water

The beets can be cooked one of two ways: My favorite is to roast them in a 350 degree oven, covered tightly in a pan with a small amount of water to cover the bottom. Leave the skins on and they will slide off after roasting for about 30 – 40 minutes. Otherwise, you can peel them raw and chop and saute them in the oil with the garlic and celery. I prefer to roast because I love the flavor, but you can choose depending on how much time you have.

In a soup pan heat the Oil and add the mustard seeds. When they pop, add the celery and garlic and cook until soft. Either add the beets and cook together, or after cooked let cool while the beets cook in the oven.

Meanwhile, in a small skillet dry toast the cumin for about three minutes. Grind the cumin (you can make more than you need and store it in a small bowl next to the stove for future seasonings).

Once the beets and celery are cooked and combined in the large pot, add the cumin, sage, cardamom and cayenne pepper. Add water or stock, bring to just a boil then turn to low and simmer for 15 minutes uncovered.

You can either leave the soup chunky as is, or once it is cool enough, puree in blender to make a smooth consistency. Add the lemon, parsley or cilantro and salt to taste before serving!

Garnish with toasted pumpkin seeds and/or a few sprigs of spring micro-greens!

Remember that our liver has a hard job filtering out the toxins in our food, water and environment.  Give this essential organ a big boost cleansing your body through the nutritional benefits of beets.  Bon Appetit!

Namaste…

http://newsroom.heart.org/news/drinking-cup-of-beetroot-juice-daily-may-help-lower-blood-pressure

http://www.sciencedaily.com/releases/2008/02/080205123825.htm

Ayurveda, Yoga, Healing, Nutrition, Columbia Gorge, Health, Crohn’s Disease, Food,

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