5 tips for working out safely during pregnancy

I worked out off and on through out all three trimesters of pregnancy. From Yoga, to strength training, to walking, to biking I did alittle of everything. Working out made me feel strong and helped me deal with stress. In an effort to inform myself, I did lots of research on how much and what kinds of exercise are appropriate during pregnancy. This a list of loose guidelines that helped me stay active, but not over do it. It goes without saying, but I’ll say it anyway; I am not a doctor and I do recommend you consult your own doctor before engaging in physical activity.

1. Whistle while you work - you should be able to whistle, talk, sing, and/or breath comfortably while you are working out. During pregnancy the oxygen you breath is shared between you and your baby. You never want to get so out of breath, during a workout, that you can not speak. I remember taking spin classes throughout my pregnancy, and talking to myself the whole time. Luckily those rooms are so loud I don’t think anyone noticed. Consider going on a walk with a friend, so you can catch up and work out at the same time. Or play your favorite music while you work out and sing along.

2. Assess your goals- Why do you want to keep up your workout routine while pregnant? Truthfully. Set happy, healthy, realistic goals for yourself in regard to working out. Such as; I want do something healthy for myself and my baby. I want to love and appreciate all that my body is doing and can do. I want to feel better in my body. etc. Do only the activities and for the amount of time, where you feel like you are achieving these goals. Be especially careful if you are a competitive person, or have an extreme workout routine going into pregnancy. Pregnancy is not a time to push your limits!

3. Don’t listen to the instructor- Listen to your body! Even if you know that this teacher is incredibly knowledgeable about the ins and outs of prenatal anatomy, listen to your bodies cues. If it hurts: don’t do it. If it feel weird: back off. If you just don’t feel like it: skip it. Every individual pregnancy is different. With in one pregnancy, every day of pregnancy is different. Things you did yesterday, may not work today. An activity you can do today, may not feel good tomorrow. Remember that this time is temporary, so really learn to honor where ever you body is right now.

4. Stay fueled -Make sure to stay fuel and hydrate regularly, especially before, after, and during your workout. Moderate exercise can be a good way to regulate your blood sugar. However, the changes in your body during pregnancy and how you react to insulin can also make your blood sugar drop dangerously low if you do not give yourself appropriate fuel before and after you workout. Take it from me! I learned this lesson the hard way. In the beginning of my second trimester, after the fatigue and nausea of the first trimester was over, I began working out again. After a workout, I walked to my local grocery store to buy dinner and I passed out in the grocery store. Ironically, I standing in line to order a sandwich. Nice people in the store helped me get my sandwich and I was fine after eating, but the whole experience really made me realize that my body was not the same. Before being pregnant, I would have been fine to wait the 30 mins it took me to get to the store and buy food. I learned that day, while pregnant, I needed to have snacks available to eat right away after every workout.

5. Prioritize self-care- while the physical benefits of working out are well and good, the greatest gift that you can give yourself during this pregnancy is the gift of self-love and self-care. Learning to prioritize your health and wellbeing now during pregnancy is a habit that you can take with you into motherhood. A quote I really love and think is significant during the transition from pregnant woman to mother, whether it be your first of fifth child: "An empty lantern provides no light. Self-care is the fuel that allows it to shine vibrantly, lighting the way for others."

5 yogic principles for a happier, healthier pregnancy

The approximate 9-10 months of human gestation, marks a time of rapid change for everyone who has experienced pregnancy. Both for the mother to be, as well as, her partner or support people. This time of transition and growth can be stressful for everyone involved. These are 5 simple yogic principles I found extremely helpful during pregnancy to promote health, happiness and to experience a greater sense of ease throughout.

1. Non attachment (vairagya) - Yoga teaches that change is an inevitable and constant part of life, never is this fact more apparent than during pregnancy. Everyday your body feels or looks new, your energy levels, hormones and emotions are in constant flux. Even after the baby is born things are never really quite the same as before. Pregnancy gives us the opportunity to come face to face with the constantly shifting nature of life, and to either resist it or embrace it. Learn to embrace, accept, and maybe even enjoy all the changes. Ancient yogis regarded dvandvānabhighātah, the an ability to withstand change, as a great sign of progress in the practice and an indicator of good health.

2. Pratipaksha Bhavana- When disturbed by negative thoughts, opposite (positive) ones should be thought of. -Sutra 2:33. Several times during my pregnancy doctors told me that there may be something wrong with my baby, fortunately these concerns ended up being nothing or working itself out. However, even if a doctor never tells you anything is wrong, it’s still easy to worry about everything that might go wrong throughout your pregnancy, or to doubt your ability to be a parent. I certainly have had times of worry and doubt. When I saw my thoughts going somewhere negative or assuming the worst, I instead used my mind to cultivate loving or positive thoughts instead. During these times of doubt, worry, or negativity, I had to pause, and take a moment to send new positive thoughts or feelings to my baby or towards myself.

3. Pranayama -Breath Control- Learning to utilize the breath to influence your energy, mind and nervous system is far more effective then learning any of the physical yoga postures. Especially if you have an existing yoga practice going into pregnancy, emphasize breath. As your body changes so will your asana practice (postures), many of the poses you once loved will become inappropriate or even harmful for yourself or the baby. Instead cultivate a consistent breathing practice to relieve stress and calm the mind. Reducing stress during pregnancy is the number one best thing you can do for yourself and your baby. Cortisol, the stress hormone, crosses the placenta barrier and is passed to the baby. Maternal stress has a negative impact on fetal brain development, as well as, on the health of the mother.

4. Bramacharya- is sometimes translated as abstinence, however unless you are the Virgin Mary, that definition is not going to work for us. In this case, I prefer the more modern interruption of Bramacharya as moderation or balance in all aspects of life. Throughout life and pregnancy, let balance and moderation be your guide. Whether you are consulting the internet or friends and family everyone has a different option about what to or not to eat and drink, how much to or not to exercise, how much or little to work, etc. I am not going to add my option on to the already overwhelming list, all I can say is seek balance. Learn to tune out all the external noise, learn to tune in to yourself emotionally, physically, mentally. Find your own balance between working and resting, doing and being, giving and receiving, etc. As your pregnancy progresses, things change a lot, and only you know what is working for you and your baby one day to the next.

5. Ishvara Pranidhana is sacred practice of surrender and devotion to a higher power. Yoga teaches us that we are all connected to something greater than just our individual selfs. What that something is, is completely up to you; God, nature, the universe, humankind, community, family, etc. There are many ways to practice Ishvara Pranidhana, here are some jumping off points.

   -How do you shift your perspective that helps you to remember, connect to, and live in alignment with what is truly important to you?

   -Where are you feeling out of control or excessively worried about something? With out becoming complacent, can you practice letting go of control, and instead trust that the universe will support you?

   -Have faith in your capability to handle anything that is put in your path.

   -Celebrate how truly magical this time is, your body is making another human life!

   -Practice gratitude, dedicate a few moments each day to be grateful for something or appreciate someone in your life.

Transitions and Transformations

Yoga is the Process of Radical Tranformation - Georg Feuerstein 

I am well on my way into one of the most profound transformations that I have experienced thus far in my life. The transition to motherhood. Right now, I am broaching the end of my second trimester and can feel the physical, mental and emotion changes coming on faster and stronger everyday. Thus far, I have been humbled and aw-inspired by the process of pregnancy. By what seems like magic, my body is growing another human! As I type this, she is wiggling around in there, and it feels like she gets bigger by the moment. I find myself in constant amazement and celebration of the female body, yet at the same time I have never felt so vulnerable. Everyday is a rollercoaster of emotions (good, bad, and ugly) and a barrage of mysterious physical changes (stretching belly, swollen feet, pelvic pain, weird rashes...)
Through out this process, the practice of Yoga has helped me navigate these transitionswith much greater ease and compassion. My teacher Mynx often reminds us that change is a constant and inevitable part of life, the only thing in this life that doesn't change is ourTrue Self.  According to Yoga, our True Self, is made up of Sat, Chit, and Ananda. The Sanskrit word Sat can literally be translated as being, or that which never changes. Chit is translated as consciousness, and Ananda is bliss.
A contemporary philosopher, Yasuhiko Kimura, defines transformation as a dance between being and becoming. By being, we can tap into that part of us which never changes, which can be touched while practicing meditation, tuning inward, or in deep Savasana. Becoming is the part of us that grows, shifts, transforms, the part that does change. For me remembering to honor and connect with both aspect of my self, my being, the still center, and that which I am becoming, have been profoundly helpful to navigate these rapid changes with greater ease.  

Can ancient wisdom of Yoga and Ayurveda cure our body-conscious insecurities?

We have a serious problem ladies. Nearly ever women I have ever spoken with candidly, has admitted to me that they are currently insecure about their body or have been in the past. In fact, according to a study on dieting in America, roughly 90% of women are unhappy with their bodies and resort to dieting to achieve their ideal body shape.  90% is huge! What are we all so insecure about?

A big issue here, is that most women are striving to achieve an "ideal body" shape that is impossible to achieve healthfully or at all. Only about 5% of women naturally possess the body type typically portrayed as ideal in our society through the media. As a society, we need to greatly expand our idea of what beauty looks like, in terms of size, shape, and color. And us as women, we need to stop buying into the bullshit idea that there is only one ideal body type. 

The other issue lies in our fundamental understanding of who we really are. According to yogic philosophy we are not actually the mind or the body, we are consciousness or awareness experiencing this world through our mind and body.  Unfortunately, from very young we are taught that we the body and this can be difficult to un-learn. A more appropriate understanding of the body would be that it is a gift given to us; to travel in, to move, dance, play in, to work with, to love with, to take care of and to honor, but not actually who we are. In the paraphrased words of my teacher Mynx regard the body a precious vehicle, the one and only vehicle you get in this lifetime. 

Since we believe we are the body. We equate it to our identity and measure our self worth on what our bodies: look like, what other people think they look like, what they can or can not do, how strong they are, how skinny or tall or fat or tan or hairy, on and on... In our society everyone, but especially women, are valued and judged according to their outward appearances, rather than their intelligence, their character or their spirit. We are all held and hold ourselves, to this unachievable standard of beauty or health "the ideal."

Ideal 

This bring us back to the original problem. The media has made us to believe that all our body vehicles should all look the same if they are considered ideal/beautiful/healthy. Not only do only 5% of women naturally possess the body type typically portrayed as ideal in our society through the media, the other madness is that these women portrayed in the media are also highly modified. They have personal trainers, personal chefs, nutrition consultants, plastic surgery, dermatologist, cosmetic products, photoshopping, etc.  However, we are all held to the same standard of beauty or health regardless. A healthier solution would be to look at the world through the lens of Ayurveda.  

According to Ayurveda, bodies can vary a lot in size and shape according to which doshas are present in the body.  There are three main dosha types Vata, Pitta, and Kapha. Dosha are bio-energies, that circulate in the body and govern physiological activity. These bio-energies are made up of a combination the pancha mahabhutas or the 5 great elements. Vata is governed by elements of air and space, Pitta -fire and water, and Kapha- earth and water. All of us, are born with some combination of the three doshas in varying ratios. The amounts of Vata, Pitta, or Kapha in our constitution will impact the way our bodies look and what we need to do to take care of them. Ayurveda embraces many different body types as healthy and beautiful in their own way. 

This is something I disparity wish someone had explained to me as a child. I still remember comparing myself to my sisters who were/are much more slender than I am due to their constitution. I grew up thinking that there was something innately wrong with me, since I did not look like them. For a long time I did not trust my body and was less than caring or kind to it in thought or deed. It would have just been nice to know simply there is nothing wrong with me, I just have more Kapha in my constitution and they have more Vata. Which would explain the difference in shape and how our bodies behave. 

According US Department of Health and Human Services, almost half of American children between 1st – 3rd grade want to be thinner and half of 9 - 10 year old girls are dieting. This behavior is learned from adults. If we as adults cans learn to love and except our bodies now as they are, not as they were, or how we want them to be we can start to change this frightening trend. Self-love and self-acceptance are contagious, when you love and honor your body as is, you give others permission to do the same. No one needs this permission more than young girls, so if you have young girls in your life, talk about it and lead by example. 

The best way to go about this radical self-acceptance will be different for everyone but here are some suggestions that have really helped me to on my journey towards self-love.

6 ways to love your body using Yogic and Ayurvedic wisdom.

1. Think of your body as a precious vehicle for the soul, not who you are. According to Yoga we are something much more valuable, precious, divine, and infinite than just the body and the mind alone. The body and mind are tools we can use to fully realize our true nature using the practices of yoga. But until you are enlightened remind yourself to not measure self worth, by the appearance or performance of your body. 
2. Practice ahimsa -non harming. Yamas are ethical guidelines for yogis to follow in their day to day life. Ahimsa, non harming, is the first and most fundamental of the Yamas. Try to apply this principle to every aspect of your life, especially pertaining to the body. For example: Eat healthy a exercise because you love your body not because you hate it. Do not deprive yourself of foods you love, rather eat the foods that love your body. Everyone's body is different and it will require some research on your part to figure how best to nourish your unique body.  Change the intention behind how you eat and how to exercise, it will change everything. Eat clean because you want to nourish your body, not because you are trying to change it. Look at exercise as self care, not as a punishment for over eating or cause you want your body to be different. If you a injured or sore, give yourself recovery days and honor your energy and trust your intuition.  
3. Examine and refine your self talk. Apply Ahimsa non-harming also here in the ways you talk to and about yourself.  Notice the ways that you talk to yourself about your body in your thoughts as well as with others. What do you think when you look at yourself in the mirror, when you get dressed in the morning. Do you compare yourself to other women in your life or in the Media? How often do your put yourself down through out the day either a loud or to yourself?  According to Yoga, we are born with and develop certain samskara. Samskara are our mental, physical, and emotional patterns, that when repeated become stronger.  When you start to explore your patterning look with eyes of compassion, samskara can be either harmful or helpful, some of the harmful patterning will be painful to look at. When you are ready you can begin to replace the harmful thoughts with kinder ones. But be patient with yourself depending on the strength of the samskara, they will take some time and persistence to remove. Meditation is the recommended practice to remove negative samskara. 
4. Focus on self-love- set up self care rituals, for no over reason than to show yourself some love. This will also help set into motion more loving thoughts and healthful behaviors. Something I did was create a self love journal, where I wrote down one thing that I liked about myself everyday, it felt awkward at times, but it helped to create more positive thought patterns. Other examples: buy yourself flowers once a week, get a foot massage, take a bath with rose petals and bath salts. Do things that make you feel pampered and loved. 
5. Stop buying into the bullshit- idea that there is one ideal body type is insane. One way to help with this is to cut back in media: television, magazines, instagram.... whatever it is for you that sends you down that rabbit hole of comparison and self criticism. Studies show the more media you consume the more insecure you will become.  Stop Comparing yourself to other women, or the ideal body type portrayed in media. Try to see the world through the lens of Ayurveda, where we all have a different constitution that is uniquely beautiful and perfectly our own.
6. Stop waiting to love yourself- Ego says, “Once everything falls into place, I'll find peace" Spirit say "find your peace and everything will fall into place." -Marianne Williams. Body confidence is radical self acceptance. As women we need to accept our bodies as they are right now, without changing anything, or wanting it to be different. It is only when find peace and embrace yourself as is, that everything will fall into place. 

Rose tea and other recommendations for late summer.

Sweet relief from this hot hot summer heat. 

There are so many truly special things about roses. Roses are an iconic symbol of love. Their enchanting floral fragrance can fill a room. They come in almost every color of the rainbow, and their delicate petals are like silk to the touch. Not to mention, For centuries, roses have been included in cosmetics, medicines and therapeutic treatments, across many different cultures. Ayurveda, utilizes roses during these hot dry summer months for their hydrating, mood-lifting, and anti-inflammatory qualities. 

Back to roses in a bit, but first a little background on Ayurveda. Ayurveda, developed in India over 5000 years ago, is one of the oldest medicinal systems still being practiced today. Directly translated, Ayurveda means the “knowledge of life” or the “science of life.” This ancient medicinal system, focuses on preventative medicine to avoid disease. Ayurveda suggests that we follow simple lifestyle, ethical, and dietary recommendations in order to achieve and maintain health. 

Balance is fundamental to staying healthy and happy. In order to access and enhance the self-healing capability of our bodies, we must learn to balance the constantly fluctuating doshas. There are 3 Doshas; Vata, Pitta, and Kapha. Dosha are bio-energies, that circulate in the body and govern physiological activity. These bio-energies are made up of a combination the pancha mahabhutas or the 5 great elements. Vata is governed by elements of air and space, Pitta -fire and water, and Kapha- earth and water. All three Doshas are present at all times, however the ratio of these 3 doshas is subject to change according to many many factors. To achieve and maintain health, we must do our best to cultivate balance. This is a very simplified explanation of Ayurveda, I hope if nothing else it might spark your interest to learn more. 

Because of the excess heat and dryness in the atmosphere during the summer months, Vata and Pitta accumulate in our bodies. Vata peaks mid-summer and Pitta peaks late-summer/early fall. Therefore, it is especially important for us now to bring hydration, as well as, coolness to our system to create balance and maintain health. When excess Pitta builds up in our system it can cause inflammation or other disease associated with excess heat, such as, skin rashes, diarrhea, irritability.  At this time of year Pitta is our main concern, but excess Vata may still be lingering from early summer, which causes dryness and also fatigue. 

Rose’s hydrating, anti inflammatory, and mood-lifting qualities, make rose tea the perfect elixir during summer months. Some other benefits of rose include; high vitamin C content, so if you are trying to prevent or fight off that nasty Summer cold that has been going around, drink rose tea. Roses calm the mind and lifts your mood, so If the heat of summer makes you irritable or cranky, put roses around the house or in your office. Rose also pacifies all three doshas, so you don’t have to worry about aggravating the Kapha Dosha with rose. However, if you are concerned with excess Kapha dosha add less sweetness to your tea. Signs of excess Kapha, are weight gain, excess mucus, lethargy, etc. 

General recommendations for late summer months 

• Choose a cooling/less vigorous workout routine like swimming or yoga, instead of running or kickboxing.
• Eat lighter foods/less food. Our appetite decreases in summer because our ability to digest food also diminishes. 
• Avoid excess spicy, sour or salty food.
• Take time to relax: go on vacation, meditate, try restorative yoga, work less. 
• Sip on rose tea with friends and family or alone at home with a good book. 

Rose Tea

1. Select about 3 cups of organic pesticide-free petals. I used 4 large roses. Place in a bowl of cool water to and move around with your hands to remove anything on the petals, like dirt or bugs, sediment will settle to the bottom of the bowl. 
2. Remove petals from bowl and combine 3 cups fresh rose petals and 5-6 cups of water in a sauce pan.
3. Bring the water and the petals to a simmer. Simmer five minutes. The petals will loose their color*. Remove from heat to cool to desired temperature.
4. Strain and pour into cups or mugs. This amount of water will make about 4 cups of tea, enough to share or keep in the fridge and drink cool.
5. Optional, sweeten* with jaggery, turbando sugar, coconut sugar, etc. to taste.

*only colorful roses make the tea colorful. If you are using white roses, it still works but tea will be light. 

*Sweet flavor pacifies both Vata and Pitta dosha, but aggravates Kapha. So use your discretion.

Happy Summer! XO

Breath, Feel, Gather, Heal.

Grief, anger, anxiety, sadness, resentment, shame…  

All words we don't usually use in Yoga class. But why? We are all sure to bump up against most, if not all, of these emotions throughout our lives. So why don’t we talk about them? For starter it not just in Yoga that we do not talk about grief, anxiety, resentment, etc. these feelings are not talked about at all in our society.

In our Western Society, most people tend to suppress, ignore, or deny those emotions that are uncomfortable, anti-social, and painful to experience. Right? When was the last time someone casually asked you... how are you? And you said I’m sad today or I’m feeling anxious today. Probably never. How come? fear of making yourself seem a certain way to others, or making the other person uncomfortable?

There is a cultural stigma around feeling bad, in general and even in yoga. Have you ever heard your teacher say… place the bottom of your right foot on the inner thigh of your left leg and reach both arms up…. and be happy. ? Ok, It’s true they say that eternal unending joy comes with self-realization, however if you are anxious, or sad, maybe you just lost your house, or your job, or a loved one, unending bliss probably feels farther away than Jupiter from you. Someone telling you to be happy will not help. Unfortunately we are not given the tools in school, or from our parents, or in yoga teacher training, to deal with our own grief or the grief of those around us.

Fortunately, yesterday I took two workshops with Max Strom, an amazing yoga teacher, writer, and speaker.  Max researches, contemplates, and brings to light these taboo subjects most people are afraid to talk about. I learned about Max many years ago when I read his book “A life worth Breathing” and loved it. So when I found out he was having workshops at Yogaworks in Larkspur, without even reading the titles or descriptions of the workshops, I decided to join in. I am actually really glad that I did not do my research ahead of time, because had I known what the workshops were on anxiety and grief I might not have signed up in the first place. I myself do not suffer from anxiety, also I have not experienced a crisis recently. However, Max so poignantly pointed out that for all of us "our next crisis is just around the corner'. With the privilege of growing older, comes the price that eventually we will lose people or things that we love. It is fact of life not frequently discussed but I am so grateful to Max that now I have some tools to deal with these situations as they arise.

In the first workshop Max spoke about and gave practices to help relieve anxiety and move into stillness. Max explained that in 2 years anxiety and depression are estimated to be the leading cause of disability around the world! That is crazy. He emphasized the importance of teaching students to breath properly. Most teachers (not all) meticulously instruct postures, but give little lip service to the breath besides deep inhale, complete exhale. But how do you take a deep exhale and complete exhale? And as a practitioner, do you breath correctly while you practice? As a teacher, do you instruct breathing techniques in your class? If you're not sure Max, has a DVD Learn to Breathe, that I recommend checking out. The breath is one of our most useful and effective tools that we have to shift our nervous system and calm the mind, both of which will greatly benefit everyone, but especially people suffering with anxiety.

In the second workshop that day, Max spoke about grief as the result of a crisis. When experiencing grief, the support of your community, friends, family, is the most important thing. Sadly, you may have heard the saying “they just need to be alone right now” or “Give them some time space to process” this is misinformation. We need to gather together during times of crisis, to share our experience, to support each other, not matter how uncomfortable, embarrassing, painful, or awkward.

To be clear; the grieving process takes time and it is not easy. But it is a important, necessary process, so if you are experiencing grief give yourself permission and time to feel. When we avoid, deny, or suppress our feelings, they get stored inside our bodies, wreck havoc on our health, and eventually resurface. So even though grief doesn't feel good, it is good to feel grief. Max suggested this passive backbend to those experiencing grief or sadness, to open the heart and allow emotions to move through. You will need 1-2 yoga blankets or towels and a bolster or pillow.  Fold the blankets or towels into long flat rectangles, and lie across them, position the blankets behind your shoulder blades to open your chest. Place a bolster or pillow behind the back of your legs. (see photo above) Lie in the passive back bend for 10 mins and then come out and lie flat on your back for a few minutes more to let the back muscles settle. You can do this everyday.   

To recap, if you are experiencing grief or anxiety, know that you are not alone, make sure you have support of family or friends and if you don’t seek help. Gather, share, cry, be with loved ones. Give yourself time, both grief and anxiety take time to overcome. Learn to breathe properly and then breath to heal. If you know someone suffering from grief or anxiety, show up for them 100% and they will return the favor when the roles reverse. Max Strom says “The only way past grief is through it” however we don't need to go through it alone.

Pictured Max Strom

For more info on Max go to his website

For info on his books and DVDs go to Amazon

Summer Solstice

Its not all about saluting the sun....

Summer Solstice, June 20th (in the northern hemisphere) marks a turning point. It will be the longest day of the year, and then everyday after that will be a little shorter until Winter Solstice comes around again. Since, December 21st, Winter Solstice last year until now the directional flow of energy has been moving outward. As the days progressively get longer, there is an emphasis on expansion and growth, and on moving from dark to light. Summer Solstice is the doorway to the 2nd half of 2017. As the season shifts, so will the flow of energy back in the other direction, a drawing inward, and a movement from light to dark. This beautiful ebb and flow between expansion and contraction, is a wonderful reminder of the transient quality of life, all things, including ourselves (small selves) are constantly changing.  

During Winter Solstice we set goals, New Year Resolutions, for the year to come. Now, during Summer Solstice, is a wonderful time to reflect back on the first half of the year to celebrate the completion of this previous cycle and to have gratitude for our unique experience thus far. It is also a time to look and see what we have learned, to see if there are changes that can be made. Examples of things to ask yourself below (but there are many more.)

Where would you like to make shifts in my life?

Are there areas of your life that need balancing?

What is really important to you?... And are you putting the effort and attention towards those things you consider to be most important?

What do you wish to nurture and develop in yourself in these next couple months? 

Are you neglecting certain aspects of your life? or relationship?

Personally, I noticed that I have been focused heavily on my career (yoga teaching). This past year; I have been saying yes to every class I am offered, subbing all over the place, doing teacher trainings, trying to stay active on social media, etc... So as a result I have no free time, and my personal practice is slowly sliding down the list of things to do. I decided I am going to cut back and focus more on my personal practice. My personal practice is very important, and I intend to make it a high priority as we move forward. It’s that simple, no judgement, no blame, no I should have, involved.

How can you look back with appreciation and curiosity on your year so far, then move forward with intention into the rest of 2017?  If you have any experience or revelations you’d like to share, I’d love to hear it. 

Happy Summer Solstice! XO

Kitchari recipe

There are many ways I've seen to spell Kitchari, this is my favorite way, so I am going with it. Recipe makes 3-4 servings. If you are doing a Kitchari cleanse (where you eat just Kitchari for 3-14 days) this should last you for roughly a day. Depends somewhat on how hungry you are, and if you eat 3 meals of kitchari or if you choose to eat other things too. Spice measurements depend on how much you like spices and what season we are in. Below is a kitchari recipe for spring, a season when it is ok to eat more spices. If you are lazy (which I sometimes am) or don't want to buy all the spices individually, buy a spice mix. I really like Banyan Botanicals spice mix for Kitchari.

Enjoy! XO

Ingredients

1/2-2/3 cup basmati rice (depends on how much rice to mung beans you like)

1 cup Green mung (split will cook faster but either is fine) 

1 tablespoon ghee 

1/4-1/2 tsp ground cumin

2 pinches of hing powder

1/2 inch fresh ginger

1/2-3/4 tsp turmeric 

2 pinches mustard seeds

2 pinches or a few turns of a pepper mill (to taste)

Salt to taste

5-6 cups of water (maybe more, depends on the consistency you like your kitchari)

Procedure

Wash rice and mung dal and soak overnight, or for at least 3 hours. Drain soaking liquid. 

In a medium saucepan warm the ghee. Add the mustard seeds, ginger, cumin, turmeric, pepper, hing in that order (or add spice mix) sauté for one to two minutes. Do not burn spices.

Add rice and mung dal and sauté for another couple of minutes. Then add 5-6 cups of water and bring to a boil.

Once the kitchari has come to a boil reduce the heat to medium-low. Cover and cook until it is tender (approx. 30–45 minutes, perhaps longer if you are using whole mung rather then split). Stir occasionally and check water, add more water if needed. The consistency of your kitchari is personal preference.  I personally like a porridge-like consistency, but a more soupy, watery consistency is preferable if your digestion is weak.

I love adding vegetables to my kitchari. If you are adding vegetables to your kitchari, add the longer cooking vegetables, such as root veggies; carrots, beets, or celery halfway through the cooking. The vegetables that cook faster, such as leafy greens, you add closer to the end. The larger you cut the veggies the longer they will take.

Garnish with fresh cilantro or parsley and add salt to taste.

Spring: cultivating healthy kapha

According to Ayurveda, Spring is kapha season, which if you know something about ayurveda you might associate this with allergies, colds, and gaining weight. However there are many benefits to cultivating healthy Kapha in our bodies and in our minds!

First, a little background on Ayurveda. Ayurveda is one of the oldest medical systems still in practice today. It originated in India and is the sister science to yoga. Translated from sanskrit ayurveda means the science of life. According to Ayurveda, everything is made up of the 5 great elements: space, air, fire, water, and earth.  These elements come together to make three doshas: vata, pitta, kapha. Vata, pitta, and kapha are energies in the body, that govern physiological activity. We are all born with a unique ratio of the three doshas.  If relatively healthy, following basic seasonal dietary and lifestyle recommendations will keep you that way.

We are now in the Kapha Season. Strength, stability, and growth are all associated with Healthy Kapha, since the Kapha dosha is made up of water and earth elements.  Because earth is heavy and inert, now is the time get moving and to experiment with your exercise routine, take that dance, pilates, or yoga class you have been thinking about all winter. Try something new! Last weekend, my Husband and I took a salsa class for the first time we had a blast! Check out our moves....

Spring is also a great time to try a cleanse. The idea behind an Ayurvedic cleanse is to give your digestions a break, so that your body can focus on getting rid of ama (toxins.) It is best to eat foods that are easy to digest, cooked in spices that aid with digestion. It is also important to give your body ample time between meals so that old food is completely digested before you put more food into your system. Ayurveda does not recommend complete fasting. Instead it recommends eating Kitchari, and few other select things for 3-14 days, depending on your ama accumulation and your goals.

The Kapha dosha is also associated with love, care, and generosity. This spring take the time to implement self-love rituals into your day-to-day; pack yourself a healthy lunch, read your favorite book, draw, take a bath, etc. Creating a healthy Kaphic balance in your system will help you to feel grounded, safe, generous and kind-hearted. Try mantra meditation to promote healthy Kapha emotionally and mentally; repeat a phrase or word to yourself aloud or in our head, such as: I am love, I am safe, I feel grounded, or OM...

Not to scare you, but if you do notice feeling of heaviness in the body, excess tiredness, weight gain, depression, or excess mucus, these can be some signs of un-healthy Kapha. You might consider seeing someone knowledgable on Ayurveda. Thank you for taking the time to read. Please let me know how it goes, I would love to hear your experience!

Happy Spring! XO