This was on abc news and confirms what we are living!!!!

Healthy Lifestyle Triggers Genetic Changes: Study
Proper Diet, Exercise May Affect Cancer Gene ExpressionBy Will Dunham
Comprehensive lifestyle changes including a better diet and more exercise can lead not only to a better physique, but also to swift and dramatic changes at the genetic level, U.S. researchers said on Monday.In a small study, the researchers tracked 30 men with low-risk prostate cancer who decided against conventional medical treatment such as surgery and radiation or hormone therapy.The men underwent three months of major lifestyle changes, including eating a diet rich in fruits, vegetables, whole grains, legumes and soy products, moderate exercise such as walking for half an hour a day, and an hour of daily stress management methods such as meditation.
As expected, they lost weight, lowered their blood pressure and saw other health improvements. But the researchers found more profound changes when they compared prostate biopsies taken before and after the lifestyle changes.After the three months, the men had changes in activity in about 500 genes -- including 48 that were turned on and 453 genes that were turned off.
The activity of disease-preventing genes increased while a number of disease-promoting genes, including those involved in prostate cancer and breast cancer, shut down, according to the study published in the journal Proceedings of the National Academy of Sciences.The research was led by Dr. Dean Ornish, head of the Preventive Medicine Research Institute in Sausalito, California, and a well-known author advocating lifestyle changes to improve health."It's an exciting finding because so often people say, 'Oh, it's all in my genes, what can I do?' Well, it turns out you may be able to do a lot," Ornish, who is also affiliated with the University of California, San Francisco, said in a telephone interview."'In just three months, I can change hundreds of my genes simply by changing what I eat and how I live?' That's pretty exciting," Ornish said. "The implications of our study are not limited to men with prostate cancer."Ornish said the men avoided conventional medical treatment for prostate cancer for reasons separate from the study. But in making that decision, they allowed the researchers to look at biopsies in people with cancer before and after lifestyle changes."It gave us the opportunity to have an ethical reason for doing repeat biopsies in just a three-month period because they needed that anyway to look at their clinical changes (in their prostate cancer)," Ornish said.(Editing by Julie Steenhuysen and Xavier Briand)

http://abcnews.go.com/print?id=5179843
Copyright 2008 Reuters News Service. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.
Copyright © 2008 ABC News Internet Ventures

Excerpt from SMILE IN FEAR

Sacredness comes from developing gentleness toward ourselves. Then the irritation of being with oneself is taken away. When that kind of friendliness to oneself occurs, then one also develops friendliness toward the rest of the world. At that point sadness, loneliness, and wretchedness begin to dissipate.
We develop a sense of humor. We do not get so pissed off if we have a bad cup of coffee in the morning. Appreciating our human dignity comes from that and then the moon in your heart becomes natural and obvious, and sun in your head is also obvious and natural.

This is the path of the warriorship…fearlessness and gentleness.

from Joan: Some Quick Whole Meal ideas!

Eating Well

• If you find you are a bit sugar addicted one way to transition is to make great quality sweets to eat! Click here for 4 good cookie recipes.
• Barbara Hotzman, an ATM regular teacher, wrote a good article on tips for Conscious Eating Click here.
• Our naturopath Kerri Layton had written this on Healthy Stress Click here.

Some Quick Whole Meal ideas!

Think Rueben! Smoked tofu or pan fried tempeh with some Russian dressing and sauerkraut -grilled with a touch of cheese often hits the spot!
Quesadillas take all of 5 minutes to broil on each side and the possibility for stuffing's are unlimited.
Pasta Pasta everywhere! Remember to use good quality pastas to create a hearty pasta salads- add beans, seafood, or chicken for protein, some tasty hearty greens and a simple dressing. Pasta Primavera is a great way to clean out the fridge- start with lots of garlic and saute all your veggies throw in some fresh or whole canned tomatoes- salt -basil and maybe capers if your feeling brave-wa la! Oriental Pasta cook up some udon or soba noodles while making a simple broth with a piece of kombu and some soy sauce or miso- throw in some cubed tofu and watercress or scallions an serve over noodles- a staple in Japan!Burritos- you can make them and freeze them- there are the traditional ones- beans and cheese or branch out to the world of Wraps! Wraps can handle it all- grains, beans, cooked or raw veggies -top with dressing or salsa.Fajita Night- this is a favorite at my house- bowls of refried beans, chicken, sautéed onions, chopped veggies and cheese and warm burrito wrappers are put out for everyone to create.
Eat more whole grains! We all need to eat more whole grains- so cook a batch of brown rice, barley, millet….. on Sunday and use it all week in salads, soups, burgers, wraps, you can even cream it for a breakfast cereal. Grain Salads - rice, roasted red peppers, currants, scallions, and roasted chopped almonds with a orange/olive oil dressing (add touch of chili powder!) yum.. and then there is taboolah a middle eastern salad with bulgar, parsley, scallions, tomatoes, mint and lots of lemon- (use the finest bulgar you can find)…be brave- be creative- there is no missing with grain salads and they travel well for lunch on the go.
Grain Burgers - all you have to do is go down to Crazy Burgers in Narragansett to be inspired to create your own burger- (but I do haved some of his recipes for the not so brave. A simple one I make with left over grain is to add roasted sunflower seeds, sautéed minced onion and celery ( if I am in a hurry I don’t even sauté) some soy sauce and make patties- dip them in cornmeal and pan fry. Once you cook the grain burgers you can freeze them and pop them in the toaster oven anytime.
Soup’s On! Soup is the way to go-they are power packed easily digestible. They are a great way to use grains- substitute barley or millet for pasta in any soup. Here is a quickie- put a bag of split peas, cut 2 carrots, 2 stalks of celery, 2 cloves of garlic and a piece of kombu- simmer for 35 minutes and flavor with salt, soy sauce or miso- my kids prefer this blended.I think the trick is to keep inspired- so read through the cookbooks and magazines- especially from other countries- they have this ‘quick and good for you’ thing down. Find friends who enjoy good food- it is important not do this alone. And most of all enjoy every bit!

Week 5: Union

Week 5: UnionThe English translation of the Sanskrit word “yoga” is union. Georg Feuerstein writes in The Yoga Tradition that “yoga is most frequently interpreted as the union of the individual self with the supreme Self” and “that what all branches and schools of yoga have in common, is that they are concerned with a state of being, or consciousness, that is truly extraordinary.” He refers to the state of being where, it is said, an individual experiences the unity of all things.

From Feuerstein’s words we see that the entire field of yoga, of union, is the pursuit of something that is big, deep, profound. Yet from our vantage point this idea may seem vague, theoretical, and certainly elusive. Our question becomes, how shall we work with such a big idea in week 5, in everyday life??

We work with this concept of union by using the tools that we have been developing throughout the 40 days. By continually observing how the different aspects of ourselves – feelings of the body, emotions, thoughts, inner intelligence, quality of breath, movement, roots, flexibility – are all part of, expressions of, the one being that we are.

When we compartmentalize, ignore, deny, avoid, blame, over work, or are always wishing for something else, we are not in union. Being in union is about living intuitively and being more present each moment. Baron writes, “By centering ourselves we start to own our lives, from the inside…We are learning to relax and be present with everything in our lives, both big and small.”

Week 5: MeditationThe meditation we have been doing is a practice of connecting with what Feuerstein refers to as the supreme Self. It is the most vital practice of unifying the individual self with the supreme Self.

Week 5: Balancing Diet
We have cleansed and now it is time to ground and build. Lean heavily on foods direct from the earth: whole grains, lots of vegetables, fruits , beans, nuts, and seed. Check in and ask if you really need or want coffee, refined sugar, white flour products, soda, alcohol, or a heavy meat diet. Can this be the time to let go of some of them for good? This is a time to start thinking about cooking more and meal planning. It is great time to really clean out your kitchen cabinets, sharpen your knives, set up a true workspace for healthy creations.

The following is paraphrased from Baron’s work on Centering:When we find ourselves full of "if only" complaints – the "if only he or she did this or that, then I'd be happy" flavor – then we are not centered, we are not living intuitively, and we are not present. Instead, we are feeding the victim within. It's our excuse for failed relationships and self-pity. We've learned to externalize control of our lives. Are we the cause or the effect?

Most of us believe that our world created us and external events continue to cause our suffering. Think about that for a minute! We are the cause of our lives with all its ups and downs. It is our beliefs about ourselves that lead us to see a happy world or an unhappy one. Hopefully, these weeks of yoga and meditation have brought extended moments of peace and presence. We continue to learn that it is our thoughts alone that cause us to suffer.

So how do we change our thoughts? We become responsible for ourselves. We don't have to wait for others to set us free. As we practice staying centered we discover that we can be aware of the little gremlin voices in our heads, but that we don't have to get caught up in the illusions of our own story.

This week is about learning to stay intuitively grounded. When we eat, we really eat – we really chew, really taste, really smell, really feel the food dissolve into and nourish our being. Make everything you do a practice of meditative awareness. If you can do this, you will see that your meditation practice is not separate from your life. We think that life is a distraction from meditation, but really life is an occasion for meditation.

from the book Wisdom of No Escape

“Today I’d like to talk about inconvenience. When you hear some teachings that ring true to you, and you feel some trust in practicing that way and some trust in it’s being a worth while way to live, then you’re in for a lot of inconvenience. From an everyday perspective, it seems good to do things that are kind of convenient; there is no problem with that. It’s just that when you really start to take the warrior’s journey – which is to say, when you start to want to live your life fully instead of opting for death, when you begin to feel this passion for life and for growth, when discovery and exploration and curiosity become your path – then basically, if you follow your heart, you’re going to find that it’s often extremely inconvenient.”

This rings  so true to the work we have been doing these 40 days. Once we choose the path of health and consciousness...it takes some courage...because we are not just doing what is convenient or what everyone else is doing.
I know you are all ready to walk the (sometimes) inconvenient warrior walk!!
Joan

“Our work is not merely to discover the expansiveness of hamstrings,
but also to discover the expansiveness of the heart.
It is not merely to do a handstand without support, but also to do work such that,
when the time comes,
we are strong enough to stand up for ourselves,
even when unsupported.
It is not to hold a headstand alone in the center of the room,
but to joyously uphold what we believe,
even when we stand alone.”
-Aadil Palkhivala

Hi,
As I meet with a few folks today about diets and the fast this week I want to take a moment to really encourage you to prepare for the "breaking of the fast". Maybe really think of it as a 5 day fast- adding 2 days of eating a really clean pure simple diet at the end. 


Also be thoughtful and conscious about if you body really wants and needs - that wine or coffee...


This is not a great article but  you might breeze through it
http://quickfasting.com/how_to_break_your_fast.html
Joan

Hi Everyone,


We have over 2 more weeks in the program! But I wanted to remind you all to mark your calendar that our final Wednesday night will be July 5 Thursday night. The last day of this  40 day program is Sunday July 8th.
ATM is closed the 4th but there will be morning yoga on the beach -weather permitting.

Do mark your calendar for June 29 and 30 as well. Devarshi a wonderful teacher and the head of the School of Yoga at Kripalu will be here for Friday Yoga on the Beach- which you get to go to for free and a wonderful program on Saturday (you get 20% off).He will also be  offering a free talk Saturday on our upcoming Yoga Teacher Training program this fall.

I read this quote last night- it was from the end of a radio interview on NPR.

"I love making music…I will do that until it no longer nourishes meand when it doesn’t when the soil goes fallow you must leave the fieldfor a couple years so it can regain its nutrients and its strength.Rest is as equally important as work.   Our imagination is ourgreatest ally. It literally invents the path you follow." glen hansardTo hear the whole interview here is the link. http://www.npr.org/2012/06/16/155108051/glen-hansard-the-best-songs-come-as-a-gift

What is fruit?- by tasha

A fruit comes from a flower and most of the time, has seeds. Examples are: apples, oranges, berries, tomatoes, avocados, sqaush, eggplant, cucumbers, peppers.
If it doesn't come from a flower, it's not a fruit. Examples are: Vegetables: greens, cabbage, kale, swiss chard, bok choy Roots: potatoes, carrots, sweet potatoes, onions, garlicFlowers: broccoli, cauliflower.

Check out the following links. They should be helpful.Happy cleansing!

www.thefruitpages.com/tomatoes.shtml

www.en.wikipedia.org/wiki/fruit

http://recipes.howstuffworks.com/question143.htm

Top five regrets of the dying

Nancy wrote: I was doing one of my random walks on the web and came across this article from The Guardian, which seemed to speak to the theme  for this week in 40 Days.------

To see this story with its related links on the guardian.co.uk site, go to http://www.guardian.co.uk/lifeandstyle/2012/feb/01/top-five-regrets-of-the-dying  I have also pasted it below.

Top five regrets of the dying 

There was no mention of more sex or bungee jumps. A palliative nurse who has counselled the dying in their last days has revealed the most common regrets we have at the end of our lives. And among the top, from men in particular, is 'I wish I hadn't worked so hard'.

Bronnie Ware is an Australian nurse who spent several years working in palliative care, caring for patients in the last 12 weeks of their lives. She recorded their dying epiphanies in a blog called Inspiration and Chai, which gathered so much attention that she put her observations into a book called The Top Five Regrets of the Dying.

Ware writes of the phenomenal clarity of vision that people gain at the end of their lives, and how we might learn from their wisdom. "When questioned about any regrets they had or anything they would do differently," she says, "common themes surfaced again and again."

Here are the top five regrets of the dying, as witnessed by Ware:

1. I wish I'd had the courage to live a life true to myself, not the life others expected of me.

"This was the most common regret of all. When people realise that their life is almost over and look back clearly on it, it is easy to see how many dreams have gone unfulfilled. Most people had not honoured even a half of their dreams and had to die knowing that it was due to choices they had made, or not made. Health brings a freedom very few realise, until they no longer have it."

2. I wish I hadn't worked so hard.

"This came from every male patient that I nursed. They missed their children's youth and their partner's companionship. Women also spoke of this regret, but as most were from an older generation, many of the female patients had not been breadwinners. All of the men I nursed deeply regretted spending so much of their lives on the treadmill of a work existence."

3. I wish I'd had the courage to express my feelings.

"Many people suppressed their feelings in order to keep peace with others. As a result, they settled for a mediocre existence and never became who they were truly capable of becoming. Many developed illnesses relating to the bitterness and resentment they carried as a result."

4. I wish I had stayed in touch with my friends.

"Often they would not truly realise the full benefits of old friends until their dying weeks and it was not always possible to track them down. Many had become so caught up in their own lives that they had let golden friendships slip by over the years. There were many deep regrets about not giving friendships the time and effort that they deserved. Everyone misses their friends when they are dying."

5. I wish that I had let myself be happier.

"This is a surprisingly common one. Many did not realise until the end that happiness is a choice. They had stayed stuck in old patterns and habits. The so-called 'comfort' of familiarity overflowed into their emotions, as well as their physical lives. Fear of change had them pretending to others, and to their selves, that they were content, when deep within, they longed to laugh properly and have silliness in their life again."

What's your greatest regret so far, and what will you set out to achieve or change before you die?

Week 4:Flexibility

Week 4:Flexibility: Always moving, never constant. Flexibility is one of the most important aspects of a healthy life. The ability to face changes and the unknown without fear is one of the greatest challenges for most people. unknown

To start our exploration of this week’s theme lets revisit last week’s. Equanimity comes from the sense of being connected to something bigger, the divinity within. Somewhere down deep, everything is OK. You are safe you are rooted.

So we are rooted, now we have to integrate with this crazy world. How do we do that? How do you not compromise yourself out there in the world? How do you not think you have to solve everything? How do you not lose yourself? How do you not get pulled away from your purpose? How do you stay on track? Great, we found our innate intelligence, our roots, and we know how to breathe into a situation. How do we take this purified self to the streets?

This requires conviction (rootedness) and the ability to go with the flow (flexibility). Flexibility without roots often leads to chaos, stress, and weakness. Spiritual flexibility is the characteristic of being able to bend, be open-minded and teachable.

What may be challenging to discern in life is simpler on the mat. Yoga class is a great and safe place to explore the dynamic interplay between being rooted in ourselves while at the same time being flexible with what is being presented to us. How do you balance knowing how you want your practice to be and what is actually happening on the mat ? What do you do with your likes or dislikes of the teacher, the pose, the person next to you? Where are you shutting down, where are you open – both in your mind and body? This practice allows us to develop physical and spiritual flexibility.

This week our focus is on this dynamic interplay in all relationships and interactions: between self and other, inside and outside. With flexibility and roots we can safely open to all! (Hint…next week’s theme is Unity!)

In Week 4 we experience a 3-day fast. This more radical change of our routine brings up psychological and emotional responses, and we have the opportunity to explore our conditioning related to food and our eating habits. This requires flexibility!

Week 4 Meditation: With the type of meditation that we’ve been talking about, once we are sitting comfortably, with our eyes closed, we effortlessly bring our awareness to the “self.” With that as the base, we otherwise allow the awareness the freedom to do what it naturally does. If it wanders here or there with thoughts, impressions, images, or sensations, pay them no mind. When it is effortless to do so, bring the awareness back to the self. Keep the process simple and let nature take care of the rest. If it becomes too much of a strain to sit, you may lie down. There is no need to anchor the mind anywhere or to even notice what it does. Simply allow the physiology the opportunity to flow naturally toward a state of rest and purification. This is elegant flexibility!

Week 4: To Ponder: Am I able to be flexible without compromising myself?

Week 4 Diet:
The 3-day fruit fast will allow your body to fully empty out and get clean, giving your metabolic organs a chance to rest and renew themselves. This is an opportunity to hit the reset button and break from robotic eating.

Starting on your first morning of the fast, eat meals that contain only fruit. Stick to mostly fresh fruit, but juices and soups are OK as long as they are all-natural and additive free.

1. Prepare full meals and snacks! Don't just grab an apple and call it lunch. Slice up a variety of fruit and arrange your plate, sit down and eat as you would any other meal. Fruit smoothies are great!

2. Intentionally fill your time with non-food related activities. Take a sauna, get a massage, watch movies, read, walk, rest – whatever nourishes you. Surround yourself with people who support your efforts. Nourish yourself on every level.

3. Meditate.

4. Continue doing daily yoga. Be intuitive with your body, listen when you need to lessen the intensity.

5. Chew fruit well. It improves taste and digestion, and naturally controls quantity.

6. Eat small amounts throughout the day to keep blood sugar level. If you start to experience any hypo-glycemic symptoms, such as headache or dizziness, drink diluted fruit juice. It takes a lot less than you think to keep you steady.

7. Drink water, diluted fruit juice, or herbal tea to maintain hydration. Stay away from caffeinated beverages and alcohol.


Please read post on the blog related to the cleanse; fruit might not be best for you. Be careful to come off the cleanse gently. Slowly introduce foods back into diet; don't shock your system too quickly. Take time on day 4, 5, and 6 to be conscious about what you put into your body, what you body truly needs.

BLESSED ARE THE FLEXIBLE FOR THEY DO NOT GET BENT OUT OF SHAPE.

BUT NOT BLESSED ARE THE OVER-FLEXIBLE BECAUSE THEY ARE ALWAYS BENT OUT OF SHAPE.

15 things to give up....

Reposting from a an article on the web
Here is a list of 15 things which, if you give up on them, will make your life a lot easier and much, much happier. We hold on to so many things that cause us a great deal of pain, stress and suffering – and instead of letting them all go, instead of allowing ourselves to be stress free and happy – we cling on to them. Not anymore. Starting today we will give up on all those things that no longer serve us, and we will embrace change. Ready? Here we go: 

1. Give up your need to always be right. There are so many of us who can’t stand the idea of being wrong – wanting to always be right – even at the risk of ending great relationships or causing a great deal of stress and pain, for us and for others. It’s just not worth it. Whenever you feel the ‘urgent’ need to jump into a fight over who is right and who is wrong, ask yourself this question: “Would I rather be right, or would I rather be kind?” Wayne Dyer. What difference will that make? Is your ego really that big? 


2. Give up your need for control. Be willing to give up your need to always control everything that happens to you and around you – situations, events, people, etc. Whether they are loved ones, coworkers, or just strangers you meet on the street – just allow them to be. Allow everything and everyone to be just as they are and you will see how much better will that make you feel. 

“By letting it go it all gets done. The world is won by those who let it go. But when you try and try. The world is beyond winning.” Lao Tzu 

3. Give up on blame. Give up on your need to blame others for what you have or don’t have, for what you feel or don’t feel. Stop giving your powers away and start taking responsibility for your life. 

4. Give up your self-defeating self-talk. Oh my. How many people are hurting themselves because of their negative, polluted and repetitive self-defeating mindset? Don’t believe everything that your mind is telling you – especially if it’s negative and self-defeating. You are better than that. 

“The mind is a superb instrument if used rightly. Used wrongly, however, it becomes very destructive.” Eckhart Tolle 

5. Give up your limiting beliefs about what you can or cannot do, about what is possible or impossible. From now on, you are no longer going to allow your limiting beliefs to keep you stuck in the wrong place. Spread your wings and fly! 

“A belief is not an idea held by the mind, it is an idea that holds the mind” Elly Roselle 

6. Give up complaining. Give up your constant need to complain about those many, many, maaany things – people, situations, events that make you unhappy, sad and depressed. Nobody can make you unhappy, no situation can make you sad or miserable unless you allow it to. It’s not the situation that triggers those feelings in you, but how you choose to look at it. Never underestimate the power of positive thinking. 

7. Give up the luxury of criticism. Give up your need to criticize things, events or people that are different than you. We are all different, yet we are all the same. We all want to be happy, we all want to love and be loved and we all want to be understood. We all want something, and something is wished by us all. 

8. Give up your need to impress others. Stop trying so hard to be something that you’re not just to make others like you. It doesn’t work this way. The moment you stop trying so hard to be something that you’re not, the moment you take of all your masks, the moment you accept and embrace the real you, you will find people will be drawn to you, effortlessly. 

9. Give up your resistance to change. Change is good. Change will help you move from A to B. Change will help you make improvements in your life and also the lives of those around you. Follow your bliss, embrace change – don’t resist it. 
“Follow your bliss and the universe will open doors for you where there were only walls” Joseph Campbell 

10. Give up labels. Stop labeling those things, people or events that you don’t understand as being weird or different and try opening your mind, little by little. Minds only work when open. “The highest form of ignorance is when you reject something you don’t know anything about.” Wayne Dyer 

11. Give up on your fears. Fear is just an illusion, it doesn’t exist – you created it. It’s all in your mind. Correct the inside and the outside will fall into place. 
“The only thing we have to fear, is fear itself.” Franklin D. Roosevelt 

12. Give up your excuses. Send them packing and tell them they’re fired. You no longer need them. A lot of times we limit ourselves because of the many excuses we use. Instead of growing and working on improving ourselves and our lives, we get stuck, lying to ourselves, using all kind of excuses – excuses that 99.9% of the time are not even real. 

13. Give up the past. I know, I know. It’s hard. Especially when the past looks so much better than the present and the future looks so frightening, but you have to take into consideration the fact that the present moment is all you have and all you will ever have. The past you are now longing for – the past that you are now dreaming about – was ignored by you when it was present. Stop deluding yourself. Be present in everything you do and enjoy life. After all life is a journey not a destination. Have a clear vision for the future, prepare yourself, but always be present in the now. 

14. Give up attachment. This is a concept that, for most of us is so hard to grasp and I have to tell you that it was for me too, (it still is) but it’s not something impossible. You get better and better at with time and practice. The moment you detach yourself from all things, (and that doesn’t mean you give up your love for them – because love and attachment have nothing to do with one another, attachment comes from a place of fear, while love… well, real love is pure, kind, and self less, where there is love there can’t be fear, and because of that, attachment and love cannot coexist) you become so peaceful, so tolerant, so kind, and so serene. You will get to a place where you will be able to understand all things without even trying. A state beyond words. 

15. Give up living your life to other people’s expectations. Way too many people are living a life that is not theirs to live. They live their lives according to what others think is best for them, they live their lives according to what their parents think is best for them, to what their friends, their enemies and their teachers, their government and the media think is best for them. They ignore their inner voice, that inner calling. They are so busy with pleasing everybody, with living up to other people’s expectations, that they lose control over their lives. They forget what makes them happy, what they want, what they need….and eventually they forget about themselves. You have one life – this one right now – you must live it, own it, and especially don’t let other people’s opinions distract you from your path.
from http://www.myfitnesspal.com

Preparing for your Fast: Ayurvedic Fasting Wisdom

It is time to begin thinking about when you will fast in week 4. Fasts offer a time to hit the re-set button on your eating habits and palate. Fasts are cleansing and restorative and are often recommended during change of seasons. Here are some guidelines to prepare:

• Pick a time that you are not overly busy and can rest a bit more if you choose to.


• Do some menu planning and shopping ahead of time.


• Decide what you will fast on ...most folks stick to fruit, some include vegetables or grains. The information on ayurveda below might offer some insight.


• Take time to sit and eat and chew and appreciate you food.


• Break your fast on good simple foods...like oatmeal with raisins and nuts, steamed veggies and rice.


• chew chew chew

Jessica Ferrol who does Auryvedic consultations offered this wisdom about modified fasting. According to Auryveda there a 3 doshas or body types. We each have one predominant one.They are Pitta, Kapha, and Vatta. (this is a little like Baron's hot/ cold body types - just a guide to get you to know your self better)

There are many websites where you can answer a few questions to see which dosha you favor (see below for Dr. Lad') Jessica says when you are stressed if you tend to be angry - that is more Pitta. Pittas tend to be warm and intense and focused. If you tend to be fearful or anxious that it Vatta. Vatta are enthusiastic and have lots of energy and they do not have much focus.If you tend to be mellow - not take it on that is more Kaffa. Kaffas tend to be the turtle in the race- focused but do not charge, good supporters and don't get stirred very easily.
She suggest for Kaffas- you can fast on fruits and juices- but avoid really sweet juices.Kaffas should be careful not to drink too much cold- they are inherently cold. It is a good idea to dilute your juice with hot or warm water and maybe add cinnamon or cardamon.
Pitta's and Vatta's need to take extra care if they are going to fast.She really suggest they rest the day before and after - and during have a lighter schedule focused only on things that nourish your soul and nothing else. Eating grounds vatta and pitta- and fasting can weaken you- so extra care needs to be taking.It would be good to a more of a kitcheree fast (mung and bastmati rice and vegetable stew with cumin, corinender and fennel are good) or vegetable and grain soups. Nutmeg and cardomon are good spices for both doshas. She also suggest a good oily massage to keep you grounded- you can give one to your self. For Pitta a light oil like sunflower with some essential oils like sandlewood or lavender. Vatta sesame oil with lavender or ylang ylang. It is great to do this 15 min. before shower or bath or after shower or bath.True fast - is a fast on everything that is coming into your body. Be aware of what is coming into your body- avoid TV, talking too much, read only inspiring books etc... walk in nature.Be easy on yourself to reap all the benefits.

More resources....
To read some Kundalini Cleansing Diet Recipes provided by Reinette click here.
A good website with fruit fasting info click here.
Yoga Teachers David D, Elsie S and Coral are all well studied in Auryveda

Coral wrote regarding ayurveda sites:
I like Dr. Lad's site. This link leads you to the constitution test for both your Vkriti (current state) and Prakriti (original constitution). SO, one would take the test twice..as it states in the instructions. This site also has a good intro to Ayurveda, recipes and more!http://ayurveda.com/online_resource/index.html

Vatas:sweet fruits, bananas, coconuts, apples, grapefruit, papayas, figs, grapes, mangoes, melons, oranges, papayas, peaches, pineapples, plums, berries and cherries, cooked asparagus, beets, carrots, sweet potatoes, radishes and zucchini

Pittas: apples, avocadoes, coconuts, figs, melons, oranges, pears, plums, pomegranates and dried plums, sweet and bitter vegetables, squash, pumpkin, asparagus, cabbage, cucumbers, cauliflower, celery, lettuce, peas, parsley, potatoes, zucchini, sprouts and watercress

Kaphas: apples, berries, cherries, dried figs, mangoes, peaches, pears, raisins and dried plumsbeets, cabbage, cauliflower, celery, eggplant, garlic, lettuce, mushrooms, onions, parsley, peas, radishes, spinach and sprouts .


Very easy and yummy fruit salad recipeChopped Apple
Chopped Avocado
Shredded Coconut
Mix and enjoy!
also check out http://www.thefruitpages.com/

a few random inspiring book suggestions

Full Catastrophic Living Wherever
You Go There You Are
A Path With Heart
A Woman's Worth
You Can Heal Your Life
Start Where You Are
Wisdom of No Escape
When Things Fall ApartA Gradual
Awakeninga
All of Christine Northup's books her website and newsletter: www.drnorthup.com
Yoga Mastering
the BasicsYoga for Wellness

Week 3: Roots

This week our focus is on connecting to our sense of inner knowing and on feeling more firmly rooted in who we truly are.

One of our teachers often says that at the depth of our being we are grand, divine, and wisdom dwells within each of us. However, our divinity and wisdom are obscured by the limitations of our conditioning and by the identities we assume in our lives.

Our task this week is to take a look at our thoughts, motivations, responses, and actions to see if they are rooted in our wisdom and divinity or if they are coming from a place of conditioning and limited identity. Do we stay true to our inner wisdom – thinking, acting, and speaking from our deepest knowing? Or do we abandon who we are and what we know to satisfy an expectation, appease another, or gain something we are conditioned to think we need or want?

Let’s move from quickly reacting to being firmly rooted to our deepest self, where we are stable, solid, unshakeable, not easily swayed by situations, events, and expectations.

In Baron’s 40-Day Program he introduces the concept of equanimity in week three. Equanimity is the quality of remaining centered and balanced without getting caught up in the stories constantly swirling about us.

Week 3: Yoga
On the mat this week, focus your attention on being stable, grounded, and centered. Allow your practice to be an expression of who you are, and where you are at, in that moment. Let go of trying to be someone you are not, of playing out some notion of who you think you should be, and of fulfilling some expectation you have been conditioned to think is important. Accept your uniqueness, your greatness, and let that fill you.

Week 3: Meditation
Continue to meditate. Meditation waters the root. It nourishes us at the very source of being – the source which is divinity itself, the field of infinite wisdom.

Always approach the practice of meditation with ease, and remember that the most important thing about it is that it should be effortless. The type of meditation we talk about is practiced as an opportunity to release deep-seated stresses and strains from the physiology. Always guard against imposing any new stress or conditioning on yourself. Remember, what happens with the mind is of no consequence as long as you are effortless with the technique. If you have the need to change your posture, to fidget or scratch an itch, feel free to do so. Also feel free to lie down if you feel fatigued or sleep coming on. Do your best to sit for a period of time that is comfortable for you – up to 15 minutes, 5 or 10 minutes is fine – and be sure to rest afterward.
Week 3: Diet
Pay attention to your cravings, your comfort foods, what foods you reach for when stressed.Make conscious chooses that support your health. Continue to choose fresh, whole food. Continue to let go of stimulants like coffee and sugar. Begin to think about next week and what 3 days will work best for you fast.



No force in this world can make you unhappy when you have mastered the art of transforming every experience into a possibility for expanding your consciousness.~Yogi Amrit Desai

Each time you judge yourself, you break your own heart.

My beloved child,
Break your heart no longer.
Each time you judge yourself, you break your own heart.
You stop feeding on the love which is the wellspring of your vitality.
The time has come. Your time to live, to celebrate. And to see the goodness that you are.
You my child are divine. You are pure.
You are sublimely free.
You are God in disguise and you are always perfectly safe.
Do not fight the dark, just turn on the light.
Let go and Breathe in to the goodness that you are.


This is a quote from Swami Kripalu I hope you'll enjoy the whole thing, although I find the first sentence so powerful. It has a sense of the love and tenderness that he taught and lived. It came from a book on his life called "Heart of the Lotus", and if you google that, you can read more stories of his. (p.s. he spent 10 hours a day for 30 years in sadhana (practice) wow..... peace, Kendall

Smoothies

More Power Packed Smoothie info From Katie McDonald

So often we rely on food as a source of comfort rather than a source of restoration. Kitchens serve as a place to grab a snack, to heat a packaged food in a microwave, to shovel in take-out, to display photos on the fridge. Yet it can be a sanctuary to nourish us at all levels. A place to go when we want to be at highest expression of health. Embrace your kitchen as a “farmacy” where one can replenish energy and heal.

Reclaim your kitchen and experiment with smoothies because:

1. they provide a platform for increasing the nutrient density and vitality in our daily diets
2. they are so quick to prepare that the excuses of not having time to eat well evaporates
3. they are portable
4. they are easy to digest since the blender has already done some of the work for you
5. they retain the fiber, unlike juices where the fiber is removed
6. they can serve as a carrier for additional nutritional powerhouses such as flax seed for regularity and omegas and probiotics for intestinal health.

Components of a smoothie include:
liquid – 1 Cup
sweetener – 2 Tablespoon
berries – 1 Cup
greens – 1-2 Cups
fat (optional) – 1 Tablespoon
Smoothies are a canvas just waiting for your signature. Alter quantities to reflect your preferences and creativity.
***************************************************
LIQUID
Here is a great place to monitor calories if weight loss or maintenance is your goal.  Options include:
“Milk”-Unsweetened almond, hemp, coconut (not condensed in can), and hazelnut “milk” provide good nutrition, contribute to creaminess and serve as a     filling base for smoothies. I advise against soy milk as it is highly processed.     (Mentally trace the soy “milk” back to its original source, the edamame or soybean. It has come too far from its original source to be deemed “minimally processed”. Soy has also become so pervasive in processed foods that people are developing sensitivities from overexposure. Unsweetened products allow us to manage and adapt the sweetness to our tastes and body’s needs.
Milk/yogurt-Cow’s milk often causes digestive distress and creates mucus so it is not the ideal option for most. If you handle it well, then add it for the base for a heavier, creamier choice.
Coconut Water-Low in calories and high in potassium, coconut water is Nature’s Gatorade. Perfect for a post-workout option.
Tea-Chamomile tea serves as a delightful liquid base for a smoothie especially when our nerves may be a bit frayed. Green tea contributes to the antioxidant quality of the smoothie. Peppermint tea enhances our energy levels. Simply make some for the purpose of the smoothie or use whatever you may have remaining from your tea break.
Water-Always a healthy choice, especially when calorie load is considered.
SWEETENER
Dates-Any fresh date delivers sweetness and health benefits of iron, minerals and vitamins. Dates minimize the effects of aging and aid in muscle repair following a strenuous workout.
Agave(raw)-Agave is a controversial sweetener in that it is processed yet embraced by raw foodists in search of an effective and delicious liquid sweetener. It is a low-glycemic option so can be used by diabetics and sugar sensitive people. I save agave for raw desserts because I am cautious about its processing and would like to reserve its use for when no other sweetener would work nearly as well.
Maple syrup-With only 65% sucrose, maple syrup is less harmful to the body’s natural mineral balance than processed sugars.
Fruit (non-berry)-High-glycemic fruits such as pineapple, mango and orange do the job of sweetening the smoothies beautifully. They add fiber, antioxidants and of course nutrients.
Honey-I advise using raw local honey if you suffer from seasonal allergies. The honey acts like a homeopathic remedy, providing you with a minimal dose of pollen and in doing so, builds up an immune resistance.
BERRIES
Blueberries, raspberries, goji berries, strawberries, black berries all provide phytonutrients which aid in preventing numerous diseases including cancer. Fill your freezer with an assortment of organic berries when on sale because they can be pricey. It is important that you chose organic in this case since berries are exposed to high levels of chemicals and absorb the toxins readily through their fragile exteriors.
GREENS
I know……..let this concept seep in, allow the rebellion to pass and then surrender. Greens it is. In blending all ingredients to liquid, smoothies provide an opportunity to enhance your nutrition exponentially; we want to take advantage of any chance to increase our green intake for their uplifting, cleansing and alkalinizing properties. Organic baby spinach alters the flavor the least although the hue will change to green. Rotate the greens to ensure coverage of all minerals and minimize excess oxalic acid intake. (Oxalic acid is naturally occurring in spinach, beet greens and swiss chard and depletes calcium from bones and teeth. It is Nature’s reminder to include variety in our meals.) Bok choy, romaine and spinach have the least impact on flavor but try experiment with beet greens, broccoli, kale, watercress, arugula etc. Depending on the green, you may want to adjust the sweetener.
FROZEN BANANA (OR CUCUMBER!)
Peel a banana, cut into small chunks and place in a ziplock in the freezer. Take out a few pieces of frozen banana to add creaminess to the smoothie. Bananas are wonderful sources of potassium, replenishing our bodies after exertion. They do however constipate and add substantial calories so I have been replacing my banana with peeled cucumbers. I know…. Here comes the resistance but hang in there with me- creaminess without the heaviness and with the skin glow and thirst quenching qualities cucumbers deliver. See recipe below.
FAT (optional)
Smoothies are a great carrier for nutritional supplements such as ground flax seed for omegas and regularity.  If you need a smoothie to serve as a meal or you are striving to gain weight, then I would advise adding some additional form of fat into the base. Fats to consider are:
Avocado-Wonderful for the skin, avocados provide healthy fat and a rich, satisfying creaminess to the smoothie. I adore avocados eaten fresh with lime and himalayan pink salt so to use an avocado in a smoothie seems like a waste of the ecstasy of eating a avocado in its full glory. Your choice.
Coconut oil-This fat provides a tropical flavor and the mouthfeel of decadence. Coconut oil contains lauric acid which can only otherwise be found in human breast milk. The immune building components make this a great choice especially when paired with mango, pineapple etc. for an island indulgence.
Nuts/seeds-I recommend using raw almond butter or nuts and seeds themselves. Peanut butter is not a safe option for many given the legume’s proclivity to mold. Nuts that have been roasted alter the health benefits of the nut itself and risk rancidity. Pumpkin seeds, sesame seeds for calcium, walnuts for omegas and brain health……the options here are endless.
***************************************************
Decadent & Delicious Smoothie
Serves 2
1 – banana, frozen in chunks
1-2 T – almond or cashew butter
2 – fresh dates, Medjool or otherwise
1 C – almond “mylk”
1 handful – organic baby spinach
1/2 C – blueberries, frozen
1 tsp – ground flax or hemp seeds (optional)
Blend all ingredients and enjoy.
Add raw cacao powder or unsweetened baking cocoa for a chocolate flavor and higher antioxidant load.

Breathing quote

Are you hardly breathing yet calling this a life? That is a line from a poem that I often remember when life starts rolling too fast for me. This week I was pleasantly surprised when more then once a week I remembered to bring breathe into situations I found myself holding my breathe.
Has this happened for anyone else...email me (and tell me if I can share it on the blog.)

I just read this quote in my Daily Thoughts and Prayers:
The strength of life comes from finding the harmony of life.

It went on to read...
Our vision is not always the same, but true vision is never lost. It may seem to grow less;but when it comes again it is stronger than ever. When we are in harmony without calculation we say the right word; we do the right thing.

Joan

food books, websites recipes and more

Good places to find recipes and cooking tips:
Kripalu Cookbook Atma JoAnn LevittThis is a good, mostly vegetarian cookbook with ingredients that are easy to keep on hand. Some of my favorites include the spinach lasagna, cashew-carrot spread, bulgur walnut loaf and amasake french toast.
The Healthy Kitchen Dr. Andrew Weil and Rosie DaleyA very accessible and delicious cookbook. It offers a healthy mix of vegetarian, fish, and poultry dishes. I enjoy the quinoa stuffed tomatoes (you could use peppers, too) as well as tomato, corn and basil soup. Dr. Weil and Rosie both provide health related info on sugar, cooking techniques and many other topics.
The Enchanted Broccoil Forest Molllie KatzenA classic cookbook that provides a variety of soups and quiches to many ethnic dishes. Try the enchanted broccoli forest recipe!
Moosewood Restaurant New Classics
This one is chock full of variety! Wraps, salads, salsas, breads - it's all in there. My favorite chocolate chip cookie recipe is in this cookbook.
Feeding the Whole Family Cynthia LairA good book with a macrobiotic twist. Suggestions for children and the very young for each recipe. The initial chapters focus on how to get kids eating whole foods. It also has a chapter on healthy lunch options.
Other books on healthy eating:
What To Eat Marion Nestle
The mammoth-sized book on navigating the grocery store. Very consumer friendly and informative of the issues around food.
Nourishing Wisdom Marc DavidA meaningful read on the emotional life of food.
The Portion Teller Lisa Young
Practical advice on portion size. Good visual aids
Books Digestive Wellness- Liz Lipski
even more good books about foodThe China Study
Omnivore Dilemma
In Defense of FoodEating w/the Seasons- Elson Haas
Healing w/Whole Foods- Paul Pitchford
The Healthy Kitchen by Dr. Weil and Rosie Daley
Food and Healing Anne Marie Colbin

• http://www.wholefoods.com/ they also have a great recipe app...I use all the time.
  http://www.eatingwell.com/
  http://www.drweil.com/
  http://www.farmfreshri.org/ (eating seasonally/locally)



• http://www/totalhealthnutrition.net (this is Tracey's our food constultants site)

Here are links to good info on ATM's Multimedia pageclick here for 4 good for you cookie recipes
click here for Kundalini cleansing diet notes and recipes
click here for 10 tips to eating more consciously
click here for recipe for date nut power bars

Fun dairy free quick "ice cream-like" snack
1 and 1/2 cup of raw cashews
3 cups frozen mixed berries or blueberries
6 pitted dates
grind the cashews till smooth in the food processor. Add dated and cream together in food processor. Add the frozen fruit and pulse till really creamy.

Hi Everyone,
We were talking about Hemp Seed last night.
Below is the article our health coach Katie sent out on hemp.

Some quick reminders:

• Join Dave on Tuesdays at 6am for a sweet one hour class...this is open to everyone so you can bring a friend.
• whole foods 101 this Sunday
• It is good time to think about when you will start  your 3 day fast/ cleanse. Look at your calendar and pick the best 3 days for you between Feb 15-22 or beyond.
• I will be posting more about the cleanse this week and we will discuss it next Wednesday.

bbrainy:

Hemp

Folks, keep the giggles to a minimum. Hemp and marijuana do belong to the
same botanical family yet differ scientifically and are cultivated in a different
manner. Hemp lacks the high levels of THC (tetrahydrocannabinol), the active
ingredient responsible for marijuana’s legendary “high”.
Hemp seeds are easily digestible, gluten-free, nutty flavored gems that are said
to be the only food that can sustain human life without any other source of
nutrition! At 10 grams of protein per ounce compared to approximately 7
grams of protein per ounce of animal protein, the humble hemp seed holds it
own as a plant sourced complete protein containing all 10 amino acids.
The best gift the hemp seed bestows is its abundance of  both essential fatty
acids (EFAs)- linoleic (omega 6) and alpha-linolenic  acids (omega 3). Even
though vital to the body’s functioning, neither can be made by the body so we
must ingest them. EFAs support the functioning of the nervous,
cardiovascular and immune systems and are an integral factor in brain health.
Hemp seeds contain several times more omega 3 essential fat than any fish
form and therefore are an ideal source of plant based nutrition. As a
sustainable resource, hemp harvesting is gentle on the planet while a diet rich
with hemp is  gentle and health giving to us. I would call that a high all
around!
Hemp seeds:
-alleviate constipation by softening stool
-enhance immune system functioning
-lower blood pressure
-reduce inflammation throughout the body
-improve memory and may prevent diseases such as Parkinson’s and
Alzheimer’s
-lower total blood cholesterol by an average of 10%
-increase energy levels and metabolic rate
-encourage the body’s rapid recovery from injury or muscle exertion after
workouts
-alleviate depression symptoms and lift moods
-decrease stress and anxiety
-increase physical stamina
-minimize food cravings
-improve skin texture
-provide fiber which keeps the digestive tract in good form -boast high levels of antioxidants which means potentially reducing cancer
risks
-help control blood sugar levels because the fats inherent in hemp seeds help
the body absorb glucose from the bloodstream
Hemp comes in 3 forms-seeds, powder and oil. All three require refrigeration
and the avoidance of heat. Incorporate hemp into your diet in many ways by
simply:
-misting salads with the oil
-sprinkling salads, cereals, sundaes, fruit with the seeds
-including the powder in your post-workout smoothie
-transforming the seeds into a nourishing milk alternative

Hemp Seed Mylk
Soak 1 cup of raw hemp seeds in water.
Cover and leave overnight in the fridge.
Drain.
Place seeds in a blender with 5 cups of filtered water.
Add 1 tsp vanilla extract. *
Add a pinch of celtic or Himalayan salt.
Add sweetener, if desired. (My favorite is medjool dates).
Blend until smooth.
Drain either through cheese cloth or a nut mylk bag if smoother texture is
desired. Discard pulp.
Serve. Store covered in fridge where it will last 4-5 days.
*add strawberries for a strawberry mylk or raw cacao for chocolate. Adjust
sweetener as needed to get desired taste.

Katie McDonald is a certified Holistic Health Coach and raw food chef and
instructor. She sees clients in Saunderstown, RI and at All That Matters in
Wakefield, RI . You can contact her via email at bnourished@me.com , website
www.bnourished.com and by phone at 401.965.4486. Or you can contact All
That Matters directly at www.althatmatters.com and 401.782.2126.

Thanks for telling me about the broken link. I scanned my copy of Meditation Q&A and put it on the sidebar or you can click here. Joan

Eight Limbs of Yoga, and Stages of Life

I mentioned these briefly last night, and wanted to post them for you, ultimately for you to know that yoga is so much more than just asana! Kendall

The 8 limbs of yoga come from the Yoga Sutras of Patanjali, an ancient text reportedly written between 400 and 200 B.C.! They encompass the evolutionary process for the spiritual path, with an intent to guide the seeker to achieve balance of body, mind and spirit, ultimately Realization of who we are (- which, from their prospective is “vast, unwavering, always present, and full of peace”) As I mentioned, they are woven throughout our yoga classes, and traditionally been included in all styles of yoga. They begin with the Yamas and Niyamas, basic, universal codes for behavior and daily life. They are:

1.The YAMAS:
Ahimsa- Non-harming
Satya- Truthfulness
Asteya- Non-stealing
Bramacharya- Moderation
Aparigraha- Non-possessiveness

2.The NIYAMAS:
Saucha- purity
Santosh- Contentment
Tapas- Willfullness, Self-discipline
Svadhaya- Self reflection, study
Ishvara Pranidhana- Connection and dedication to our source of life

3. ASANA- “a state of being” Postures
4. PRANAYAMA: Breathing Practice
5. PRATYHARA: Turning Inward Withdrawal of the Senses
6. DHARANA: Concentration
7. DHYANA: Absorption (meditation)
8. SAMADHI: Realization !

As you probably know by now, there are many ways to approach a yoga practice, and your own intent, that is, remembering what it is that brings you to the practice is very, very important. As I was taught, we may adapt our practice to meet our needs through the various stages of our life and 3 basic Stages:

SUNRISE: In this stage Asana may be predominate, such as the physically vigorous practices, to help develop a healthy, strong, flexible, balanced body and mind to support what we need for our life work.

MID-DAY: Here Asana and Pranayama practice come together, to continue to develop, support and maintain our health and vitality, each equally important. This is the longest stage of life for most of us.

SUNSET: In this stage we are not as physically active, generally retired, and Pranayama, as well as prayer and devotional practices become dominant parts of our practice.

Our life spans as are lengthening, with more and more of us living to be 100! In Yoga we are offered developmental, maintenance, therapeutic and transformational practices. Tools for us to find out who we are, and live our lives with purpose, vitality, and ultimately long lasting happiness.

Green Drinks

The Green Drink  we shared last night had in it:

• Mango
• Pear
• slice of fresh Gnger
• Banana
• touch of OJ
• Water
• Kale

The watermelon drink was watermelon water and mint. I often add other fruits.

Someone requested some more green drink recipes. Here is a excerpt from visiting teacher Berrnadette Pennotti's email book. On her website she offers recipes and tips that make eating right, losing weight and staying healthy a joyful.lifestyle. http://www.berrnadettepenotti.com

Note: Most of her recipes were made in a Vita Mix...a super strong blender that we sell in our store, if using a standard blender some of the harder fruits and veggies might not breakdown to a really smooth consistency.


 WHAT TO AVOID WHEN CLENSING AND DETOXING, AND FOR OVERALL HEALTH:
The Inflammatory and Acidifying foods/substances to avoid:
Gluten, dairy, *soy, alcohol, caffeine (or greatly reduce), wheat, white flour, white sugar, white salt, white
rice, white potato, hydrogenated fats, fried foods, peanuts.
No chemicals, cigarettes, processed foods, GM foods
*As far as soy goes edamame, soybean sprouts, natto, tempeh and miso are the only soy products that can
be used safely - the rest of them I’d avoid as they are most likely genetically modified.

INTRO TO RAW FOODS and THE GREEN SMOOTHIE DETOX RESOURCES AND RECIPES!
A note from Berrnadette:
There are many healthy weight loss diet books - gluten free, sugar free, dairy free, fat free, low
carbohydrate, but raw lifestyle plans are the easiest and most successful way to lose weight and detox,
because you do not count calories or worry about being free of anything, you simply eat primarily raw
food. (or “high- raw’ as I like to call it- 75% or more of your diet as Live foods).
Raw food weight loss is permanent weight loss, because you are not only losing fat, but you are
detoxifying, purifying, and cleansing the body of old residual toxins- toxins that cause disease, discomfort
and excess weight.
Because of the abundant nutrients, minerals and enzymes, eating raw is beautifying. Raw food will not
only turn back the hands of time, but decrease wrinkles before your very eyes. A raw lifestyle will increase
longevity, making for a lively and energetic old age. Living a raw food lifestyle is alkalizing, naturally
keeping your alkaline/acid balance in check will permanently keep excess weight off. So not only are you
embarking on a healthy weight loss plan but you have just created a raw food detox diet that you can
live on for the rest of your life.

As Emerson said so well, and I concur: "Health is Our First Wealth" So with this in mind here are some
recipes and ideas to get you going on your super "Healthy Wealthy" Path~ Enjoy!
Alkalize and “Reboot” Yourself with…The Green Smoothie Detox and Cleanse!

Tools: A sharp knife, cutting board, and a blender
Foods to Focus:
FRUIT: All Organic if possible. Apples, apricots, bananas, berries (all kinds), cherries,fresh figs, goji
berries,grapefruit, grapes, kiwi’s, lemons, limes, mangoes, melons (all kinds), oranges, papayas, peaches,
pears, persommons, pineapples.
LEAFY GREENS: of all kinds~All Organic if possible.
Romaine and all Lettuces, Spinach,Kale, Parsley, Cilantro, Basil,Arugula, Watercress, Bok Choy, Dandelion,
Chard, Collard Greens, Sprouts (Broccoli and Clover if possible, or a mixed blend) Mint, Cabbage
VEGETABLES: Especially the first four here.*Cucumbers, Celery, Broccoli, Cauliflower
Red or Orange Bell Peppers, Tomatoes, Squash, Zucchini, Eggplant, Beets, Carrots, Asparagus, Onions,
Parsnips, Radishes,Shallots, Sweet Potatoes, Scallions, Garlic, Ginger
Good Fats:Avocado, Coconut butter and oil, Cold pressed Olive Oil, Coconut. Flax and Hemp Oil (use
all oils sparingly)
Nuts and Seeds: (soak nuts 12 hrs then drain and rinse bf using…grind flax and chia right bf using, hemp
can be used right from the bag) Almond, Walnut, Brazil, Cashew, Macadamia, Chia, Golden Flax, Hemp,
Sesame, Pumpkin, Sunflower
Grains/Legumes: Lentils, Quinoa, Wild Rice, Buckwheat Brown Rice, Gluten-free Oats
Condiments/ Spices/Other: Powdered Dulse or Kelp (can use in place of sea salt), Nori seaweed
(crumble raw nori sheets over salald and soups) ..spices: turmeric, cinnamon, granulated garlic, nutritional
yeast, apple cider vinegar, miso, sauerkraut, vanilla…Herbal teas like chamomile, peppermint…coconut
water- especially if you can get it fresh… (Also see “what to stockpile” list for more ideas).

Smoothie Recipes

"The Orange Dream"
• 2 cups freshly squeezed Orange Juice
• 1 ripe Banana
• 1 and 1/2 cups of ice
Combine all in blender and process until smooth.Gloriously delicious!
Try this as is- it’s a winner. For “green smoothie cleanse” can also add a handful of spinach to the mix.
Serves 2

“The Gingered Pear” Smoothie
• 2 pears
• 1 whole lemon (seeds and rind removed)
• 1 cup of water
• 1/2 inch nub of ginger
• 3 BIG handfuls of kale, chard or spinach (stems removed)
Blend all and enjoy. This is SO refreshing, spicy-sweet and yummy..give it a try! Serves 2
“The Strawberry Popeye” Smoothie
• 1 pint of strawberries (fresh or frozen)
• 2 small bananas
• large handfuls of spinach
Blend all. Add water if needed. Can add a bit of ice if using fresh strawberries. Revel in deliciousness... and
as easy as “1, 2, 3!” Serves 2

“The Kaleberry” Smoothie
• 1 cup blueberries (frozen or fresh)
• 1 large ripe fuji apple (or any kind of apple)
• 5 large leaves of kale ( “spines” removed if desired)
• 1 cup filtered water or coconut water
Chop and blend all then enjoy this surprisingly tasty treat! Serves 2

“The Sweet and Green Mango Machine” Smoothie
• 2 ripe mangoes (or 3 large ripe peaches)
• 4 cups spinach
• 1 cup water
• 2-3 T lemon juice
Blend all. Sweet, nutritious and energizing! Serves 2

“Coco Nutty Kale” Smoothie
• 1 1/2 Cup Coconut Water (fresh or “Vita Coca” brand or like)
• 1 Cup Frozen Pineapple Chunks
• 1 Cup Lacinato or Curly Kale ( approx. 4 leaves)
• 1/2 Cup Coconut Milk Non-Dairy Frozen Dessert (can get at Whole foods or health food store)
Blend in high speed blender for 60 seconds, and serve immediately!

“The Peachy Almond” Smoothie
• 1 ½ cup almond milk (see “easy almond milk” or “dreamy almond milk” under “ quick snacks and
meals” and ‘resources”)
• 1 large fresh peach, pitted
• 2 medjool dates, pitted
• 1 teaspoon maca powder (optional)
• 1/2 teaspoon vanilla powder
• pinch of sea salt
• 1 cup of ice
Blend all ingredients in high-speed blender for 60 seconds.
*May substitute 1 fresh peach and ice with 1 cup of frozen peaches. Can also mix a handful of fresh spinach
in here to make this a creamy “green smoothie”!

“The Gingered Fig” Smoothie
• 6-7 fresh figs
• 1 large navel orange peeled
• I ½ inch nub of ginger
• 4-6 Leaves of kale, romaine or 1 cup of spinach
• 1 cup of pure water Blend all and enjoy!

“Blueberry Cream Frappe” (not a green smoothie but a healthy satisfying drink!)
• 1cup of water
• 2 cups of frozen Blueberries
• 2 T of raw cashew butter
• 1 T of raw honey
• ¼ cup fresh lemon juice Blend and savor!

Zingy Mango “PUDDING!”
• 1 Mango
• ½ cup of frozen Pineapple
• 2 Leaves of Chard
Blend to creamy consistency- so delish! *Can also add a bit of water and have this as a green smoothie.

“ A Tasty and Cleansing Bloody Mary!”
• 2 large tomatoes
• 1/2 cucumber
• 1 stalk of celery
• 1/2 cup spinach
• 1/4 cup parsley
• 2 tablespoons yellow onion, diced
• 1 cup purified water
• 2 T lemon juice, freshly squeezed juice of one lemon
• 1/2 teaspoon sea salt, or salt to taste
• pinch cayenne pepper
Place all ingredients in high-speed blender and blend until smooth. If you like a smoother drink without
the pulp, strain through a nut milk bag or fine mesh strainer

children food train

Week 2: Breath

Week 2: Breath
Our theme for week 2 is breath and the related phenomena of movement, transformation, and vitality. The term in yoga that contains these elements and is central to its practice, is prana. A Sanskrit word, prana is most commonly translated as “life force” or the underlying energy of life. Prana is the energy, or force, that is the source of the movement, vitality, and transformation we observe in all of life.
In yoga, breath is considered the physical link to prana. Or, said another way, breath is our physical tool for working with prana. It is our mechanism for creating movement, increasing vitality, and enhancing transformation in our lives. It is a tool for preserving and enriching life force.

Week 2 Yoga:This week in our yoga practice we will bring our awareness to how breath itself moves and to how it helps to move the body. We will observe how the movement of breath changes and transforms what is happening in our bodies. We will notice how breath is the key to our vitality, our life force.

Off the mat we will take a look at how learning to breathe – metaphorically speaking – can transform what is happening in our lives. Notice when you are your holding your breath. Experiment with bringing breath to situations you have been unable to transform. This week we will feel where our life challenges are and learn how to breathe in challenging circumstances.

To Ponder …
In what situation or relationship am I so tense that I am squeezing the breath out of it, unable to create any movement toward transformation or resolution?
How much vitality and life force do I bring to my daily life?

Week 2 Meditation:
Some people see meditation as a time to use the mind to do inner excavation. Actually meditation is not a time to explore how our mind and psyche are functioning. Rather, it's a time to disengage from that habitual mode of mental functioning. It's a time to leave the psychological self alone, leave the mind alone, and rest into an entirely new way of being. That way of being is right there for all of us, just below the surface. With a little practice, the simple, elegant meditation that we are doing offers immediate access. The usual modes of observation and analysis further obscure it. This week, rest into your mediations twice daily. Are you ready for 10 minutes each sitting?

Week 2 Diet:
The nutritional equivalent of Vitality is Fresh Food ... Food that comes directly from the earth. The further removed our food is from its source, the less it has retained its nutritional value or prana.With regard to diet, this week we take a look at the vitality of our food. Is our diet alive with prana and supporting our vitality? Start making changes in your diet to eliminate foods that have no life in them, and eat only foods that are vital and life supporting.

Diet To-Do* Make fresh, whole foods the focus of your diet this week.
* Incorporate whole fruits, vegetables, and whole grains into your diet.
* Did you know there are more than 10 different whole grains? How many have you tried? Brown Rice, Millet, Wheat or Bulgar, Quinoa, Barley, Whole Oats...
* Avoid white sugar, highly processed foods, and flour products (or an excess of all flour products).
* Begin to be aware of how much animal food you are eating (meat, fish, poultry, dairy, eggs).
* Begin to give thanks for your food.
* Chew chew chew.
* Avoid eating out of instinct, instead make choices that will support your vitality.
* Plan where your next meal is coming from. Plan 3 meals and 2 power snacks each day.

Quotes
"The antidote to exhaustion is not rest, the antidote to exhaustion is wholeheartedness..." David Whyte

“You know that our breathing is the inhaling and exhaling of air. The organ that serves for this is the lungs that lie round the heart, so that the air passing through them thereby envelops the heart. Thus breathing is a natural way to the heart. And so, having collected your mind within you, lead it into the channel of breathing through which air reaches the heart and, together with this inhaled air, force your mind to descend into the heart and to remain there.” Nicephorus the Solitary

6 am class starts tomorrow

A reminder that Dave will be teaching a 6 am, one hour class on Tuesday mornings, beginning tomorrow. It's a very sweet time to practice- while you're in it .....and after your done!

What is the object of Yoga?

Hi Everyone,
A fellow 40 dayer that asked... What is the objective of yoga? I see that it gives one's body great stretches and class time is peaceful and centering. Is that the objective?
My answer is below

Joan

This is a big question not a little one (and an age old one) but here is some info:

Dating back thousands of years, yoga is a sacred Eastern tradition that unites the body with the mind. Gracefully weaving together the disciplines of exercise and meditation, yoga uses a series of postures and movements to reduce stress, increase stamina, foster a feeling of well being and enhance the flexibility of mind, body and spirit. Yoga is much more than a discipline of physical exercise. It is a powerful, transformational practice that integrates all parts of who you are.

Yoga is a science that has been practiced for thousands of years. It consists of ancient theories, observations and principles about the mind and body connection, which is now being proven by modern medicine. Substantial research has been conducted on the health benefits of Yoga - from the Yoga postures (Asanas), to Yogic breathing (Pranayama) and meditation.

Yoga, therefore, is considered therapeutic. It helps you become more aware of your body's posture, alignment and patterns of movement. It makes the body more flexible and helps you relax even in the midst of a stress stricken environment. This is one of the foremost reasons why people want to start practicing Yoga - to feel fit, be more energetic, happier and peaceful.

Top 10 Reasons to Try Yoga (from YogaDayUSA)

1-STRESS RELIEF

Yoga reduces the physical effects of stress on the body. By encouraging relaxation, yoga helps to lower the levels of the stress hormone corisol. Related benefits include lowering blood pressure and heart rate, improving digestion, and boosting the immunic system as well as easing symptoms of conditions such as anxiety, depression, fatigue, asthma, and insomnia.

2- PAIN RELIEF

Yoga can ease pain. Studies have demonstrated that practicing yoga asanas (postures), meditation or a combination of the two, reduced pain for people with conditions such as cancer, multiple sclerosis, auto-immunie diseases and hypertension as well as arthritis, back and neck pain, carpal tunnel syndrome, fibromyalgia, eczema, irritable bowel syndrome and other chronic conditions. Some practitioners report that even emotional pain can be eased through the practice of yoga.

3 - BETTER BREATHING

Yoga teaches people to take slower, deeper breaths. This helps to improve lung function, trigger the body's relaxation response and increase the amount of oxygen available to the body.

4 - FLEXIBILITY

Yoga helps to improve flexibility and mobility, increasing range of movement and reducing aches and pains. Many people can't touch their toes during their first yoga class. Practitioners begin to use the correct muscles to make the movement and, over time, the ligaments, tendons and muscles gradually lengthen and elasticity is increased. These gradual changes can mean that more and more poses are possible.

5 - INCREASED STRENGTH

Yoga asanas (postures) use every muscle in the body, helping to increase strength literally from head to toe. And, while the postures practicied in yoga strengthen the body, they also provide an additional benefit of helping to relieve muscular tension.

6 - WEIGHT MANAGEMENT

Yoga even less vigorous styles) can aid weight control efforts by reducing the cortisol levels as well as by burning excess calories and reducing stress. Yoga also encourages healthy eating habits and provides a heightened sense of well being and self esteem.

7 - IMPROVED CIRCULATION

Yoga helps to improve circulation and, as a result of various poses, more efficiently moves oxygenated blood to the body's cells.

8 - CARDIOVASCULAR CONDITIONING

Even gentle yoga practice can provide cardiovascular benefits by lowering resting heart rate, increasing endurance and improving oxygen uptake during exercise.

9 - BETTER BODY ALIGNMENT

Yoga helps to improve boty alignment, resulting in better posture and helping to relieve back, neck, joint and muscle problems.

10 - FOCUS ON THE PRESENT

Yoga helps us to focus on the present, to become more aware and to help create mind body health. It opens the way to improved coordination, reaction time and memory.