"For with you is the fountain of life; in your light we see light." -Psalm 36:9

My intention is not for this blog to be about my personal life, but I will share with you something that you may find relevant in your own life.  I find it appropriate to be setting my sights on equanimity this week, as I spent a great deal of energy last week not practicing equanimity, and I have been beating myself up about it.  My interpretation of equanimity is the ability to remain steadfast and bright in the midst of chaos.  My lack of equanimity was a reaction to my expectations not being met.  I lashed out impulsively, and realize now that I feel differently about many of the things I expressed.  Something that I know, but constantly have to remind myself of, is that expectations set me up for disappointment.  In the past week or so, my expectations have caused me to experience a lot of anger, hurt, sadness, anxiety, guilt, embarrassment, and regret.  I felt betrayed by someone I am very close to, and had I been able to see beyond my expectations, I would not have made this situation so hard on myself.

On the up side, I have successfully been able to channel this negative energy into a large amount of motivation and productivity.  Because someone was unable to show up for me when it mattered to me most, it has compelled me to show up 110% in all parts of my own life.  I do my best to live by example, and although it can be very challenging, I feel confident and empowered when I do so.  I have been kicking ass in most aspects of my life, and I have been able to reset my sight on my higher vision.  I realize that this particular situation is only a distraction and a roadblock to what I truly want in life, and I allowed it to stifle my own brightness.  I heard a quote recently that spoke volumes to me (albeit not verbatim), “do not be a prisoner to your pleasure or a slave to your pain;” I was succumbing to both.  I want people to see the light within me, and I want them to be drawn to it.

How then, can you maintain equanimity when your circumstances begin to waver unfavorably?  Allow time to be on your side.  Don’t view certain situations as an end-all/be-all; know that with patience, space, breath, presence, and intention comes great insight and clarity.  Do not be affected by the external—for your reality is only a manifestation of what comes from the inside, and your perception of the world is a direct reflection of how much you like yourself.  Keep your eyes on the light and life will happen accordingly!

“Do everything with a mind that has let go.”  -John Chan

XO,

E

Cleaning Up Shop

Think about the foods you eat on a daily basis.  Are they fresh and alive like yourself, or are they empty and dead with a questionably long shelf life?  This is no new topic of discussion; I’ve mentioned numerous times in previous articles that you are what you eat, and what you choose to fuel your body with is also how you fuel your mental and emotional self.  Living, nutrient-rich food is energizing, nourishing, and vitalizing, whereas lifeless, flaccid food is suppressive and weakening.  Wisely stated by Adelle Davis, “As I see it, every day you do one of two things: build health or produce disease in yourself.”

When I refer to clean eating, I am referring to eating food in its natural form, unprocessed and unrefined.  Did the food come from the earth this way, or has it been mutated prior to consumption?  The further removed from its natural state, the less nutrient value it contains.  If it has an indefinite shelf life, you can be certain that it lacks any nutritional value.  Even cooking food kills off nutrient content, and varies in degrees of severity based on how long food is cooked, at what temperature, and by what method.  Baron Baptiste breaks this down from most alive to dead: raw, poached, steamed, boiled, baked, sautéed, stir fried, deep fried.

Like yoga, cleaning up your diet allows you to peel away layers of yourself (both literally and metaphorically) that ultimately prevent your inner truth and power from shining out.  By removing the internal burden of heavy, fake foods and flooding your body with essential, vitalizing nutrients, you will feel lighter, stronger, and gain a large amount of clarity.  Think of it as filtering out the excess, so that you may serve your higher purpose and truly feel your best self.  Our bodies do not recognize and are unable to process chemical and artificial substances that are added to processed and refined foods (i.e. fake food), and therefore they manifest themselves in the form of disease.  Sadly (and ironically), our highly evolved and technologically advanced culture has been conned into believing that diet and disease are unrelated, but it won’t be long until we are forced to acknowledge this simple and undeniable truth.  When used correctly, food can be incredibly healing, and when abused, food can be incredibly destructive.

What then, are you supposed to eat as part of a clean diet?  Mostly vegetables, in addition to fruit, whole grains (do not be fooled by false advertising claims on cereal boxes reading ‘whole grain’…remember that it didn’t grow that way; think brown rice, quinoa, oats, etc.), lean meats, nuts, seeds, legumes, and healthy oils (in their raw, uncooked form).  I’m a firm believer in moderation, so if you can engage in clean eating 80% of the time, don’t sweat the other 20%.  Food is your most powerful source of preventative medicine; NOW is the time to commit to a life of health and longevity.

XO,

E

Getting Un-stuck

Change starts small.  Many of us adhere to the notion that when we seek change, we want it to be monumental.  Generally, the desire to create change within yourself and in your life accumulates over a long period of time.  The desire becomes so great that it eventually becomes necessary, but rather than taking a realistic approach, it's easy to believe that you will wake up one day in desperation and make it happen all at once.  Unfortunately, this is only a means of procrastination.  Because let's be real, are you really going to wake up one day, after months (or maybe years) of festering in your own self-depracation, and feel motivated enough to fix all of your problems?  Doubtful.  Change is a process, and it requires many small, simple adjustments to your current ways of being.  Baby steps, if you will, will lead you to the most impressionable and sustainable changes; they act as building blocks that will ultimately shift into a new way of being.  But, in order for this to effectively occur, you have to want it, and I mean really want it bad, and you have to be ready to commit.  When it does happen, you will do whatever it takes and you will not compromise your standards.  It's about being proactive and a willingness to step out of your comfort zone; it's about holding yourself accountable.

It's totally normal, natural, and expected to fear change.  We fear the daunting task of how we're going to get there, and we fear the unfamiliar outcome.  This is why many of us put it off until it never happens.  If you succumb to your own fear, you will never live the life you dream about and deserve.  With change comes great freedom, insight, and a world of opportunity.  And it only keeps getting better.  Creating change is an endeavor that requires taking chances, and sometimes you will get burned.  But every experience is an opportunity for growth, and every experience is unique in itself...do not be discouraged by experiences of the past.  I write this as I am undergoing substantial change in my own life, and sometimes I wish I was better at taking my own advice.  It can be very difficult to recover from failed endeavors, and in being totally honest with yourself, you may realize that certain parts of your life are no longer serving your higher self and you must let them go.  It may cause you a great deal of sadness and keeping your head up can often be the hardest part.  But, just because you can't see the stars in the daytime, it doesn't mean that they're not there...it won't be long until they're in plain view.


So where to start?  Consider your own livelihood: what parts of your life act as sources of vitality?  What fuels and energizes your body, your mind, and your soul?  It can be anything from the food that you eat to your relationships to your work and play.  Alternatively, what depletes you and takes away from your vitality?  It is important to recognize that in all beings there is both light and darkness.  The beauty is that you get to choose which part of yourself to feed.  Are you feeding the light, or are you feeding the darkness?  Change your patterns by increasing the vitalizing aspects of your life and decreasing the depleting aspects.  Keep going and the future is sure to blossom.

In the words of a master:

"If we live according to the past, we are bound to feel anguish, boredom, and a kind of meaninglessness.  The comfort zone has its own kind of consciousness that is aware that you have become redundant, that you are doing the same habitual pattern again and again and will be doing it tomorrow, too.  This is a dilemma we all face in life, and the only solution is to let the past die.

"At some level, we all have this conflict within us, and it scares us.  We are afraid to let go, to face the groundlessness and uncertainty.  Way down deep, we feel that if people saw the unmasked us, the naked us, the authentic us, they would recoil in horror.  We are terrified of ourselves, so we maintain the illusions, patch the leaks, and hide.  We become so sophisticated at presenting our masks that we almost fool ourselves, but not quite.  Many of us sense that something is wrong and that deep change is needed- a brave unveiling of who we are at our core.  But we doubt ourselves and our worth...We veer away from taking the journey inward and therefore out of our comfort zone, not realizing that the way out is in.
"We cannot transform without leaving our comfort zone; there is no secret passage around this basic law.  You must face your fears, relax in unconditional openness, and cut through all your tendencies to hold on."
-Baron Baptiste

XO,
E 

Chug It!

In reverence of the incredibly powerful thunderstorm that strobe-lighted the Austin sky the other night, I think it's only appropriate to share about the infinite cleansing benefits of WATER.  What you already know: ideally, it composes 70% of the human body; you should drink at least 8 glasses a day (more, actually); it's refreshing to take a splash in; without it you will die; also, it covers about 70% of the earth (coincidence?).  Water has an energetic frequency that vitalizes all living things, and just as it works on a symbolic level to wash away your sins, it works on a literal level to cleanse the body of toxic buildup and waste.


Our capitalist-driven society has fooled us to believe that we can consume water in alternate forms (i.e. juice, coffee, beer, soda, Gatorade, etc.) and still consider it an adequate part of our daily water intake.  This is false advertising, obviously, as nothing can replace or serve the purpose of plain H₂0.  Consider the rain on a macro level: it washes away chemical buildup in the soil, rinses the air of pollutants and allergens, awakens and enlivens flora, and ultimately allows for the rebirth and growth of all natural ecosystems.  The human body is no exception to these rules on a micro level, as water is essential to its proper functioning and livelihood.  When consumed in alternate forms, the excess substances and chemicals create a mighty imbalance in all internal systems.  A healthy body operates at a very precise pH, and any internal imbalance will throw this off.  You probably feel this way about many other things in life, and you should definitely understand that when it comes to water, there is no suitable replacement for the real deal.  


Did you know that if you are sick, the more showers you take the faster you will heal?  You've probably noticed that bathing when you have a cold or the flu instantly makes you feel better.  This is because the skin is the body's largest detoxifying organ, and water rinses the skin of any toxic residue that the body has excreted.  Sweating is also a powerful detoxifying mechanism, which is why it's so good for you.  You can gauge your body's toxicity by how potent your sweat smells; healthy sweat smells clean and natural.  Insubstantial water consumption is a contributing factor to obesity and disease—by drastically increasing your water intake you will likely lose weight as your body flushes out excess toxins; additionally, you will boost mental clarity, feel more energetic, and be happier overall. 


Take your body weight, divide in half, and convert that number to ounces—that is the minimal amount of water you should drink on a daily basis.  Drinking more water is one of the simplest things you can do to improve your health and the quality of your life.  As Americans, we are so fortunate to have unlimited access to water that is clean and safe; do not shortchange your own vitality!


XO,
E

Feed Your Best Self

How do you show up in your life?  This question has been a predominant theme in my life as of recent, and there are many components to be considered.  How do you show up for the people in your life?  How do you show up for yourself?  How do you show up in fulfilling your responsibilities and in serving your higher purpose?  Do you show up wholeheartedly, or do you show up halfway?  Maybe there are ways in which you don’t show up at all, and in that case, are you hiding from the truth?  My goal and my challenge is being present in all aspects of my life, and at times my attempts to observe without judgment have sent me spiraling through an emotional roller coaster.  I have forced myself to show up wholeheartedly in places where I’d rather not have shown up at all, and sitting still with my own conscience can consequently be quite the trip.  The hardest part has been trying not to judge myself for following my heart over my head; although I know it is the right thing to do (and it’s only at this point in my life that I’ve been secure enough with myself to do so), it has potential to cause me a great amount of doubt and insecurity.  Which leads me to the next part…

Trust the process.  I believe it, I’d say it to anyone, and I know that sometimes it can be a tough pill to swallow.  But, do not be defeated by your own demons.  There is no force great enough to take away the light in your eyes or rob you of your love for life.  I’m a firm believer that if you can show up in your life as your honest to best self, the universe will reciprocate.  And it always does, abundantly and twofold.  As Westerners we seek instant gratification, but it is important to maintain virtue and remember that good things come to those who wait.  Also, the best things in life don't come easy, so taking the easy way out will hardly give you the satisfaction and fulfillment you yearn for.

Let it not be forgotten that what you feed your body with is also the source of your vitality.  Your food is your fuel, not only for your physical body, but also for your mental and emotional body.  There is a direct correlation between what you eat and your energy, thoughts, and attitudes toward life.  This is proven by science, and if you don't believe me, do an experiment on yourself and start cleaning up what you put in your body.  You will start to notice that how you fuel yourself translates to the energy you put out into the world, and in turn you will attract that same kind of energy.  If you're constantly fueling yourself with junk, the outcome is sure to be toxic.  In all beings there is both light and darkness, and only you can choose which part of yourself to feed.  Are you feeding your best self?

Be the light you seek, be the love you wish to find.


XO,
E

Breathe Deeply, Live Lightly

It's been quite the success to add into my yoga classes lately, and it's a key component of my 40 day challenge.  Here are some thoughts on meditation for you—an awesomely useful habit that takes no time at all and will have you on your perma-A game.  I’ve had a meditation practice, on and off, for about five years now, and not only has it minimized my anxiety, but when I’m doing it regularly, I’m more productive and motivated than ever.  Three+ minutes will work as a beginner, but soon enough ten minutes will start to feel like nothing.  Taking that fraction of time first thing in the morning to breathe and breathe some more will clear your brain, get you ultra focused, and boost your mood and energy all day.  If you’re a skeptic, you will absolutely surprise yourself.

The goal of meditation is to not think, which is unfathomable to some.  The trick is to think only about your breath.  Counting works well to help you concentrate on this, repeating inhale/exhale in your mind, or what I’ve gravitated towards is repeating a mantra (a word or phrase to represent what you wish to invite into your life).  It’s a way of ingraining a thought or idea into your mind.  The most successful one that I’ve been using for about three years now is this: gratitude (inhale), forgiveness (exhale), acceptance (inhale), contentment (exhale), love (inhale), repeat (exhale begin)…I believe all of these things work in succession, and these are the ways I wish to live my life.  Pretty simple…

GRATITUDE: express it every day, in every moment, with every action.  Do not forget the gift that your life is, and not to be taken for granted.  Realize how blessed you are and happiness will follow.

"The stars awaken a certain reverence, because though always present, they are inaccessible; but all natural objects make a kindred impression, when the mind is open to their influence." –Emerson

FORGIVENESS: not just of others, but most importantly of yourself.  If you can’t stop beating yourself up over prior occurrences, you will never be able to blossom into your greater good.  The universe will not hold against you the mistakes of the past; let them be a lesson and be wiser for it.  Nothing is holding you back except for the limitations you have created for yourself, and enabling yourself to let go will provide you with unrivaled freedom.

"Our forgiveness of one another is not simply a matter of politeness or of grudging allowance for each other's foibles. It is instead a courageous act of defiance that refuses to remain entrapped in hatred and recrimination, and chooses instead to risk the spacious unknown of real freedom."

ACCEPTANCE: change happens when you stop trying to control the outcome.  Instead, react to your circumstances with grace and allow things to unfold the way nature intends for them to.  Loosen the reins and things are sure to fall into place.  If you cannot forgive, you will never be able to accept.

‎            "Forget safety. 
Live where you fear to live.  Destroy your reputation. 
Be notorious." 
-Rumi

CONTENTMENT: you cannot find it anywhere in the world if you can’t find it within your own heart.  True contentment does not waver based on your surroundings, but rather is your ability to feel it in all circumstances; it is a mechanism of living in your own skin.

“The only real voyage of discovery consists not in seeking new landscapes but in having new eyes.” –Marcel Proust

LOVE: at the end of the day, it makes the world go round.  It is fearless, incredibly challenging, and powerful beyond belief.  Only if we’re lucky do we have the courage to experience love at its absolute fullest, and it's not about loving only those who are close to our hearts (that would be too easy).  To love wholeheartedly is to overstep your own stubborn perimeters of resentment and love even those who are most difficult, and to love all things equally and with compassion.  This kind of love is impossible if you are unable to be gracious, if you are unable to forgive, if you are unable to accept, and if you cannot find contentment within yourself.

The challenge is well-put:

            “It’s not about who you love…it’s about do you love” –Michael Franti

Meditation can be a tough pill to swallow for some, but attempt and you will quickly think otherwise.  Also, the oxygen boost works wonders for your brainpower on a scientific level.

XO,

E

"You say you want a revolution...well you know, we all wanna change the world"

My 40 day journey has begun—a transformational process of growth, self-introspection, and reevaluation of my life in the present.  This particular program is taking place at my yoga studio, where I have an incredibly supportive group of comrades participating alongside.  I have participated in many other similar programs in the past, the longest lasting one month, and I look forward to a new depth of exploration this time around.  I believe the key to success lies within commitment, discipline, and wholly investing myself in the process.  This journey is all-encompassing, including the counterparts of diet, meditation, asana, and reflection, all aspects contributing to higher health in body and mind.

The significance of taking time once or twice a year to participate in processes like this is to move forward within yourself, to create a life that serves your highest purpose, and to unravel the needs and desires of your soul.  If we allow ourselves to stay stuck in comfortable and habitual ways of being, we may never experience the true beauty of the world.  Although I am generally fearful of change, I embrace most opportunities to explore untapped territory, and a positive adventure it usually is.

I entered into a whirlwind of influential events, and perhaps by coincidence at the exact same time the 40 day revolution started.  In my past experiences, these significant events always occur shortly after completion.  More unexpectation to come…

You probably know by now that my focus and passion is nutrition, so I decided to share some tips in the diet arena regarding clean eating:

• Shop around the perimeter of the grocery store
• As you notice, most fresh food is contained in the refrigerator sections
• Avoid foods with a shelf life, they are likely to contain preservatives and artificial ingredients
• Keep it CLOSE TO THE CRITTER
• The closer a food is to its original source, hence the more alive it is, the more nutrients it contains
• Nutrients are depleted as food is removed farther from its original source, so consider the source and how it got to be the way it is upon consumption—consider: does it grow/is it born this way?
• STOP, BREATHE, ANALYZE
• This is an incredibly useful tactic when you find yourself giving into temptation or acting impulsively on a craving
• Pause, take a few deep breaths, and recognize the emotion behind what you are doing
• We are familiar with the term emotional eating, and most times our unhealthy cravings are a result of something deeper than just plain hunger
• Take a step back to examine exterior factors that may be involved (your emotional state, a problem or challenging circumstance you are facing)
• Often when we recognize the true reason behind our cravings, we are able to reconsider and reroute—opt for the healthier choice to satisfy your craving
• Be prepared, so that you don’t have to make the unhealthy choice

Hope you find this helpful!  Remember that feeling good is a positive experience, growth is nothing to be afraid of, happiness is in the details, and your determination is powerful beyond belief.

XO,

E

Borrowed Logic

I stumbled upon this article and appreciate it for so many reasons, check it out!!


7 Foods You Should Never Eat


Some things to note: the author shares my definition of clean eating, which you will hear me talk about frequently if you are familiar with my writing.  You will notice that milk is on the foods-to-avoid list, which further reiterates yesterday's post, Why I Not Got Milk.  I also discussed the problem with inorganic apples in a previous article, How 'Bout Them Apples?!, which lists other produce that suffers from the same chemical inundation.  Lastly, in regards to farm-raised salmon, this is true for all farm-raised fish.  Wild-caught is the organic equivalent in terms of fish, because these fish do not consume a controlled (and contaminated) diet, but rather eat what is natural to them in the ocean.  This article does a great job communicating the greater issues of packaging and processing in relation to how if affects our health (especially seen in canned tomatoes and microwave popcorn), and also notes that the source of the food has a significant impact on its quality (i.e. how food is raised and fed).  As many of you know, the purpose of this blog is to raise awareness about what you choose to consume so that as an educated individual, you are able to be more discerning.  Your food—everything you consume—is your fuel.  It not only affects but is entirely responsible for the way you look, how you feel, your mood, your thoughts, your attitude, and the quality of your life.  Be mindful of what you put in your body!

Why I Not Got Milk

Milk, that you buy at the grocery store, is a substance that you have been encouraged to drink loads of since childhood for the explicit purpose of calcium.  Listen up friends…it turns out that the milk you buy at the grocery store has undergone a series of tragedies and in fact, it’s no usable source of calcium at all.  Just sayin’…

Milk, in its raw, unsterilized or artificially-induced form, is an incredibly intelligent substance rich in minerals and live enzymes.  The Massai in Africa have survived on it for centuries, and they are among the tallest populations in the world.  However, the milk you buy in the grocery store has undergone pasteurization, which means it has been boiled and thereby destroying most of its natural minerals and enzymes.  Prior to leaving the cow, this same milk has been fed a multitude of growth hormones, antibiotics, and maybe some light narcotics, which are all tasty byproducts of the actual milk you’re drinking.  This milk, unfortunately, is d-e-a-d (and slightly contaminated).  Something to consider: cancer is caused as a result of altering hormone levels in the human body.  Any artificial hormone that we consume either on accident or on purpose will have an immediate effect on the body’s natural hormone levels…just think about how all of this is related.  Also, antibiotics are wildly suppressive to the human immune system.

It was (ironically) discovered through a nuclear radiation experiment that minerals can be flipped into other minerals, and in reality this happens naturally in all biological systems.  The human body is no exception; enzymes are the necessary catalysts involved in flipping minerals, and they must be consumed in order for this to happen.  Although you have learned otherwise, calcium is not what is needed to build bone, but rather magnesium and silicon (minerals), which work together internally to create bone mass.

Calcium obtained from the milk you buy at the grocery store in not beneficial for these reasons: the magnesium and silicon have been killed in the pasteurization process, and they are absolute necessary counterparts to calcium in order to build bones.  Without these, we end up with excess calcium deposits that cannot be synthesized by the body, which are also known in terms such as arthritis, plaque in the coronary artery, cirrhosis, cataracts…all degenerative illness that involves calcification.  Not to mention major teeth problems!

I do not tell you this to scare you…don’t worry, milk most likely won’t kill you.  I do, however, think it’s important to be aware as a consumer, and you’re definitely not getting the truth from the manufacturer.  Become a critical thinker about what you put in your body, and about where it’s been on the way.  Your health is a distinct science with a very fine, walkable line between vitality and destruction…the path is yours to choose.

XO,

E

Primitive Palate

I’ve been hearing a lot about the Paleo (short for Paleolithic) craze lately from friends, peers, etc., so I thought I should share with you what I’ve learned and what I know.  The principles are this: eat like a caveman, and that’s basically it.  Everything you consume comes from nature, even before agriculture was known (which means no grains)…think hunter/gatherer.  Meat, fish, vegetables, fruit, nuts, seeds, eggs, and quality oils are staples of this diet.  It’s rapidly gaining popularity and incredibly effective for some.  If you are familiar with my articles, you know that I preach simplicity and going back to your roots as a healthy way of life, so Paleo theory makes total sense to me.  The only times that I’ve eaten strictly Paleo are during various cleanses, in which cases I’ve experienced a rapid energy boost and increased physical and mental stamina, appropriate to the expected outcome of the Paleo diet.  However, I personally like to incorporate whole grains into my normal routine, as they are extremely beneficial to some metabolic types and also help reduce sweet cravings.  The Paleo method allows for the use of butter and cream, and my readers should know by now what a huge advocate I am for healthy fats, especially necessary for speedy metabolism and the assimilation of animal proteins in the body (see The Perks of Being A Carnivore).  Even so, not all Paleo activists eat dairy products (although most eat eggs), but instead prefer to attain their fats from healthy oils and other food sources.

Let’s be clear on something: I don’t refer to the word “diet” as a short-term solution to lose weight, but rather as the types of food you consume on an everyday basis—a long-term and dynamic way of life.  For most individuals, the foods you consume depend largely on the time of year, where you live, your lifestyle, etc., leaving room for fluctuation and flexibility in the diet—an ultimately healthy way of being.  I strongly encourage you to experiment with your diet over a period of time in order to discover your healthiest and most energetic self—start by removing the disease-causing processed junk (i.e. fake food) and go from there.  Eating Paleo is a simple and efficient place to start.  Like I’ve previously said, no two individual bodies are alike, so what will work best for you is unique and up to you to find out.  Experimenting with your diet will not only make you feel and look better, but will lead you to make profound self-discoveries on a metaphysical level.  It is an undeniable truth: you are what you eat…start filtering out the bad stuff and you are guaranteed to like yourself more!

XO,

E

d.i.y. Yoga Moves

Get bent into shape with this at-home stretch guide to your body's tightest and most needy locales...

LOWER BACK- hold for 10 full breath cycles

1-legged seated forward fold: Sit with left leg extended out, bend right knee and place sole of right foot at left inner thigh, flex toes on both feet, slightly rotate torso so it is stacked directly over left leg and fold forward, grabbing onto left foot or relaxing arms sides of leg; you should feel this stretch on the right side of your lower backàfor deeper stretch flex toes more!  Repeat on other side

Seated forward fold: Sit with both legs extended out in front of you, flex toes toward knees, lift arms overhead to lengthen spine and fold forward, taking ahold of feet with hands, relax head and neck toward knees; slight bend in the knees is ok here in order to get a grip around the feet, more important to maintain a flat spine and lengthen through lower back; work with breath by lengthening spine on the inhales and folding deeper on the exhales

HIPS- hold for 10-20 full breath cycles

Half pigeon: From downward facing dog, inhale right leg high and step leg through on the exhale, set knee and shin flat on mat with bent knee (right knee should be by right hand/wrist and right ankle should be by left hand/wrist), make sure left leg is extended straight behind you with toes pointed straight back, make sure there is a deep flex in right toes, bring fingertips by hips and prop up in order to lift chest high and lengthen spine (this also helps square hips to center), then walk hands all the way forward in order to fold over right knee and relax forehead on mat; breathe into outer right hip!  Repeat left side

Runner’s lunge: From downward facing dog, inhale right leg high and step right foot to outside of right hand (foot should be placed on edge of mat with toes angled out diagonally at 45 degrees), make sure knee is not protruding over toes (90 degree bend in knee in order to protect the joint), release the back (left) knee down to the mat, stay up on palms or drop down to forearms depending on flexibility, relax through the back of the neck and crown of the head; you should feel a deep stretch in the right hip so remember to take long, deep breaths!  Repeat other side

HAMSTRINGS- hold for 10 full breath cycles

Gorilla pose: Fold forward from a standing position, feet planted hip distance apart, bend knees as much as necessary in order to get a grip and walk palms (facing up) underneath feet so that toes are in your wrist creases; with the breath work to lengthen the tailbone up and straighten the legs as much as possible, make sure weight is forward in the feet, use the strength in your biceps to pull yourself deeper by bending the elbows out to the side, keep drawing shoulder blades away from your ears

*you can do this same stretch with a different hand variation: instead of walking palms under feet, grab onto big toes with your index and middle fingers, inhale lengthen spine, exhale fold deeper

QUADS- hold for 10 full breath cycles

Half crescent lunge: From downward facing dog, inhale right leg high and step through to a low lunge, release left knee down to mat, place palms on top of right knee and lunge forward into hips; you should feel this stretch in the left hip flexor.  To go deeper, bend left knee and reach back with left hand to grab ahold of the foot, pull foot toward glute.  Repeat other side

SPINE STRENGTHENERS- 5 full breath cycles or longer

Baby cobra: lie flat on belly, place palms beneath shoulders, zip up legs from inner thighs to big toes and ground through tops of feet, peel heart off the mat on an inhale with little to no weight in the hands, keep drawing shoulder blades toward one another and lengthening heart forward, relax glutes as you squeeze inner thighs together

Bridge pose: lie on back with knees bent and soles of feet planted hip distance apart and slightly pigeon-toed, walk fingertips toward heels to set up, then press into inner arches of the feet to lift hips high, interlace hands beneath you and shimmy shoulder blades together; keep pressing into feet to lift hips higher, relax glutes, reach heart toward chin but chin remains still

CORE- as many as necessary to activate abs!

Supta sit-ups: lie on back with soles of the feet touching and knees bent out to the sides (making a diamond shape with legs), interlace hands behind head, exhale lift heart straight up toward ceiling, inhale lower halfway, repeat with breath; make sure to keep a deep tuck in the tailbone throughout (lower back should never lift off the mat), active, flexed feet pressing together, and try to keep shoulder blades lifted off of mat as you pulse up

Leg lifts: from lying down on your back, lift legs straight up in the air as if stepping on ceiling, toes flexed deeply toward knees, inner thighs squeezing together, place hands by hips palms face down, exhale lower legs to 45 degree angle, inhale back overhead, repeat with breath; if lower back starts to lift off mat, place palms underneath glutes for added support, it is also okay to lift head and heart off the mat so you’re looking forward rather than straight up (you should feel this exercise in your deep lower abdominals)

Side plank: from high plank, ground through left palm and roll to outer edge of left foot, reaching right arm straight up overhead; make sure right ankle, hip, and shoulder blade are stacked directly over their left counterparts, squeeze obliques to keep hips lifted high (think rainbow arch in side body), and keep a deep flex in the toes for balance and support


**Note to self: if you're not breathing, it won't make a difference.  Our body's natural reaction is to hold the breath during an uncomfortable stretch, but inviting oxygen into the muscles is an essential part of opening into places of resistance and creating flexibility.  Exaggerate the inhales and exhales and you are sure to go deeper!


XO,
E

In Case You Don't Have Enough New Year's Resolutions...

It’s pretty much a given that this year (despite your failure to do so last year), you resolve to get in shape, lose weight, eat healthier, blah blah blah.  It’s interesting to hear so much emphasis on a resolve to look better, and you hear it literally everywhere you go.  It’s time to get over these cliché goals and take a deeper look at your life.  What are the things that cause you to avoid accomplishing said resolutions?  Usually it has nothing to do with the simplicity of calorie counting and working out for 2½ hours a day.  Here are some new 2K12 resolutions to try:

• Pick a new topic to learn about—something you’re interested in but unfamiliar with.  Read the books, do the research, and be intrigued (unless you get bored, in which case, new topic).  Some people won’t ever learn what they love in life unless they keep on exploring.  And let’s be serious…it never hurts to get smarter.
• Spend more time with people who uplift you.  Isn’t life too short not to?
• Quit a bad habit.  We’ve all got them and we all know it, it is simply a matter of will.  A great sense of accomplishment comes from doing something that truly makes you a better person.
• Start to think about getting a pet (so the idea can manifest in due time).
• Shoot for a promotion…if you keep putting it off, it’ll never happen.  If you hate your job and don’t even want a promotion, start networking and apply for new jobs.
• Be nicer to yourself!  It’s almost impossible not to be your own worst critic, but if you keep doing it, it’s going to hold you back in life.  Forgive yourself, accept yourself, and appreciate yourself for the many things everyone else appreciates you for.  This is the first and foremost step to self improvement, and it requires practice and patience.  Breathe more, judge less, and if you start doing yoga you’ll know exactly what I’m talking about.

A lot of times when you start to sort out the core factors in your life that either cause or prevent happiness, everything else falls into place.  And a lot of times, it is our own unhappiness that prevents us from achieving our more superficial goals, which are really just a secondary response to the deeper issues.  Think about the bigger picture, and what you can change in order to make it ideal.  Become happier in your normal life, and who knows...you might drop 10 lbs. without even noticing.

XO,

E

No Need To Be Salty!

You love it, you crave it, you can almost always add more, and yes, you need it…but not like you think you do.  I’m talking about salt: the myths debunked and the facts revealed.

It is true that your body needs salt/sodium chloride in order to produce hydrochloric acid in the stomach—this aids in many important metabolic functions.  Humans need approximately 0.2 to 0.6 grams of salt a day, which can easily be obtained from raw natural foods that you eat (cooking in water removes sodium and other minerals).  On average, Americans eat about 10 to 20 grams of salt every day—an excessive amount that most certainly has toxic effects on the body.  The kidneys are capable of eliminating about five grams per day, and everything above this remains in the body and is stored in various organs and tissues.  Concentrated amounts of salt in the body can cause kidney disorders, heart problems, high blood pressure, rheumatic diseases, and hair and skin conditions. 

You may have heard that intense perspiration depletes your body’s natural salt stores; however, it is a popular misconception that you should replenish your body with salt after a vigorous sweat.  Let it not be forgotten that the skin is the body’s largest organ, and perspiration is an intelligent mechanism designed to excrete toxins through the skin.  You have probably noticed that your sweat often tastes salty, which is an indication that you consume too much sodium.  Many people believe it is necessary to consume salt (which is definitely not an adequate form of electrolytes) after a rigorous workout in order to prevent sodium deficiency; unfortunately, this assumption is rather backwards: the exact reason your body sweats so much is to rid itself of excess salt that is harmful to internal function.  The human body is incredibly intelligent in its ability to function and maintain balance on its own, and the logic should be simple to understand.  I hate to break it to you, but chugging a sodium-packed Gatorade post-exercise is doing your body a great disservice.

Like I mentioned before, your daily salt intake is easily obtainable from vegetables, fruits, nuts, seeds, etc., without requiring any additional table salt.  However, the American palate has (tragically) evolved to need additional salt in order for food to taste good, so if you absolutely must, use a good sea salt (which is much more potent anyway) and definitely keep it to a minimum.


XO,
E

Big, Bad Gluten

Hello friends!  Please excuse my two-week holiday hiatus, which was taken for some much needed R&R, family, friends, and a bit of indulgence.  I hope you were all able to do the same.  2012 has arrived with a bang, and to stay up to par I will start by addressing a topic that many of you are curious about: GLUTEN.  You’ve all heard about the uber trendy gluten-free diet fad, but you are probably unaware of the underlying reasons and principles.  Here it is…

Gluten is a protein found in some grains (most prominently wheat, also oats, rye and barley) and is incredibly difficult for humans to digest.  On average one in nine people are gluten intolerant, the most severe of these cases manifested in celiac disease.  Gluten intolerance can be genetic or acquired due to damaged intestinal lining, and in both cases causes malabsorption of essential nutrients and allows for the absorption of toxic metals (which is a common cause of dementia).  Gluten allergies are also linked to vitamin B₆ deficiency.  The human digestive system has a tendency to break down with age and overuse, and gluten puts an added strain on this occurrence—in addition to allergies, this can result in chronic indigestion, candida overgrowth (a sugar-induced bacterial infection that causes a multitude of illnesses and weakens immunity), multiple sclerosis, and more severely mental illness.  Overuse of antibiotics, processed and refined foods, and alcohol are all contributing factors to gluten intolerance, as they deteriorate the stomach’s already-fragile intestinal lining.

The truth is that most people who are gluten intolerant are completely unaware of it.  The majority of the population would notice immediate benefits if gluten was removed from the diet, including an exponential increase in energy, stronger digestion, a decline in mucus allergies and illness altogether, weight loss, radiant complexion…the list goes on.  However, those with overall healthy diets and health practices should be able to tolerate gluten in moderation, because they have built up strong digestive function, without having any severe reactions.  A great way to reduce issues of intolerance is to soak grains overnight before preparing; when grains are soaked prior to consumption, the proteins (gluten included) break down and become much easier to digest and the nutrients more readily available for absorption.  Gluten-containing foods are great to experiment with if you are interested in improving the quality of your health.  Try removing them from your diet for two weeks and then reincorporate them for a day or two after; you will most likely notice an immediate reaction, which will serve to inform you of the effects gluten has on your body.  Give it a whirl (and then give me your feedback)!

XO,

E