40 Days to Personal Revolution

2012-02-14T05:35:00.000-08:00

To all the 40 day folks who showed up for 6am class today I want to sincerely apologize for my absence.

I had my days mixed up. I hope I did not ruin your day and you can get back to yoga today.

So very sorry,

David

Smoothies

2012-02-13T05:48:00.000-08:00

bsmooth: smoothies From Katie McDonnald

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:

they provide a platform for increasing the nutrient density and vitality in our daily diets
they are so quick to prepare that the excuses of not having time to eat well evaporates
they are portable
they are easy to digest since the blender has already done some of the work for you
they retain the fiber, unlike juices where the fiber is removed
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.
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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.
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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.

Excerpt from SMILE IN FEAR

2012-02-12T08:07:00.000-08:00

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 toe 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 comers from that and then the moon in your hear becomes natural and obvious, and sun in your head is also obvious and natural.

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

Preparing for your Fast: Ayurvedic Fasting Wisdom

2012-02-11T13:30:00.000-08:00

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/

2012-02-11T08:36:00.000-08:00

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

2012-02-10T05:27:00.000-08:00

Tracey sent this great article from the NY Times on

Mindful Eating as Food for Thought.

Thank You.

Week 3 quote

2012-02-09T16:17:00.000-08:00

Equanimity is the art of meeting life as it meets you, calmly without drama or fuss. baron baptiste

2012-02-09T16:15:00.000-08:00

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.

2012-02-07T17:00:00.000-08:00

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

food books, websites recipes and more

2012-02-07T07:53:00.000-08:00

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.

A Morning Resolve, Poem

2012-02-07T07:21:00.000-08:00

The poem I read in class...
A Morning Resolve
With gentleness andloving-kindness, I will try this day to live a simple, sincere andserene life, cultivating cheerfulness, magnanimity,charity and the habit of holysilence; exercising economy in expenditure, generosity ingiving, carefulnessin conversations and diligence and integrity in myinteraction with others.
In particularI will try to be faithful in those habits of meditation, work,study, physical exercise, eating and sleep which move metoward a balanced and healthy life.

op five regrets of the dying

2012-02-07T07:15:00.000-08:00

Nancy wrote: I was doing one of my random walks on the web and cameacross 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 theguardian.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?

2012-02-02T12:16:00.000-08:00

Hello,
It was so good to meet many of you. I have added some info below and here are some follow-up notes to last nights meeting:

Yes, Dave will be teaching a 6am-7am yoga class every Tuesday starting Tuesday the 7th. It is a gentle candlelit class open to all ....do try to make one or all!
Please check in the front desk for each class you take. It really helps them and guarantees the teacher gets paid.
To access the unedited talk I gave last night clicki here and going to the last audio file labeled 40 days Feb1, 2012.
This weeks themes Vitality and Breath!!!

Peace, Joan

Food Choices

2012-02-02T11:28:00.000-08:00

This is an article I wrote awhile back on Food Choices - It might be helpful.A million theories are floating around on what to eat to maintain our health. Figuring what works for you and your family can be an overwhelming challenge. However, some basic truths taken from traditional beliefs and health-based theories, in which I have invested over time, are:

If it is not broken don’t fix it. If no one in your family has frequent colds or illness, is cranky, has headaches, sleeping or skin problems, or lacks energy— you are doing great--keep it up!
Have a regular routine. Children and most adults need to eat between 5 and 8 times a day. If, as primary care takers, you can establish this with regularity and quality, it sets a really solid backbone for warding off a lot of trouble. For one thing, it avoids the “I am starving” scenario which usually ends in a quick, high calorie, empty quality snack.

Avoid highly processed foods, foods that are far from their original source. These foods are not only devoid of nutrients, but actually rob the body of nutrients to be digested. The two evil whites lurk in this category- white flour and sugar.

Incorporate a variety of colors, flavors and textures. In America, sweet flavors and white color tend to dominate our diet. Studies show that if you eat from the whole color and texture spectrum you will have a balanced diet, and that toddlers allowed to choose freely, over time pick something from each category. How many deep green and orange vegetables have you eaten today?
Power Snack. This is a big opportunity to nourish ourselves and our families. Think whole foods, protein, sweet free! Examples include vegetables with dip, soup, salad, bean spreads with whole grain crackers, popcorn and fruit!
Do the elimination experiment. This is a great way even for skeptics to find out which foods do and don’t support your health. Dairy foods are one to start with. Many people have discovered dairy products to be mucous-producing and the source of many illnesses, from ear infections to skin problems. If you or your child has some congestion-based illness, try eliminating dairy products (butter, yogurt, milk, ice cream, cheese) for two weeks. If there is an improvement, that will give you the energy and clarity you need to continue to avoid them! Try this with any food you’re suspicious of. Some well known culprits are diet drinks, caffeine, chocolate, nuts, wheat, corn, and yeast products.

Enjoy your food and don’t create guilt. Guilt leads to fear and lying. Enjoy everything you eat, food is nourishment, so sit down and chew your food well. I tell my children “nothing is bad for you unless in excess”. Learn together to make dietary choices that help you feel great. Enjoy food and the good health it brings .

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

2012-02-02T11:24:00.000-08:00

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

from Joan: Some Quick Whole Meal ideas!

2012-02-02T11:23:00.000-08:00

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 2: Breath

2012-01-31T16:00:00.000-08:00

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

Welcome! and a few things from last night's meeting

2012-01-26T06:54:00.000-08:00

Hello 40 dayers! We are excited to begin a new 40 Day program, and looking forward to getting to know ALL of you even more. There are a few details to follow up on from last night that I want you to know about. I hope you will check this blog regularly, and respond, inquire, share. Remember, this 40 days is for you!

You are welcome to go to the weekly Tai Chi classes, taught by Mark Butler, as well as the Qigong class and Tai Chi classes taught by our acupuncturist. Dr. Sanford Lee (page 11 in the catalog). These are included as part of your classes. Look on All That Matter's website, or the catalog for the dates and times.

The iRest class I mentioned last night is a 4 week series (Thurs. night 7:30-8:30pm, beginning tonight), and you may come to any of them as a drop-in, or join the full series. We are extending a 50% discount to 40 Day participants who want to try this class.

A few of you mentioned interest in a 6am early class. Since Dave will be away until next Wed. Feb.1st, we will have to wait to see if that is possible, and you can check in with Joan about it at he meeting, OR, look for an announcement on this blog.

Thanks so much! I am wishing for all of you to experience and receive everything you want from this program. Like us, it is full of potential, and can be truly revolutionary! With that, I offer this quote from one of my son's teachers, an incredible shaolin martial artist named Shi Yan Ming (you can google him if interested :)

"Open Your mind and your heart. Believe in yourself, trust yourself, and you will find all of the answers to all of your questions."

welcome to your 40 days,
Kendall

2012-01-23T07:58:00.000-08:00

This is All That Matters 19th offering of the 40 Days of Yoga Program, a program based on Baron Baptists book “40 Days to Personal Revolution.” Over time, as our understanding of the teachings and concepts contained in Baron’s work has evolved, we find that we have moved toward a more personal expression of them. Throughout the program we will be noting Baron’s themes and drawing parallels to our personal understanding and expression.

Week 1: Intelligence
We begin our 40 days with a philosophical foundation of yoga: the concept of innate intelligence.
Baron’s week 1 theme is Presence. The focus is on waking up and becoming fully present to your body, mind, and life, to take time to simply be aware. This season we would like to take that a step further and focus on being present to our inner world, our inner knowing or innate intelligence from which true wisdom and real personal development emerge.

In yoga it is recognized that there is an innate intelligence manifesting everywhere in nature. In our bodies, this intelligence continually works to balance and restore us, laying the foundation for greater and greater levels of adaptability and strength. Yoga is the magnificent practice of getting in touch with this intelligence and developing an understanding of how to work with it in support of our health and wellbeing. This will be our focus in week 1.

Thoughts to Ponder…
Where are you most in touch with innate intelligence or knowing?
What brings you closer to it?
What distances you from it?
Let these questions inspire your observations this week.

Week 1 Yoga
On the mat we begin by attuning our awareness. This requires, as a senior teacher once put it, that we open our “inner ears” and listen deeply. We practice with a sense of relaxation and the intention of “resting into” our bodies, thus allowing inner intelligence to reveal itself. This way of practice asks that we are completely present, without judgment, with whatever arises in the moment. Week 1 is about listening, observing, “resting into,” and being present.
This core concept will be cultivated throughout the 40 days.

Start easy on yourself. Five to six yoga classes a week is a lot to start off with…If you start by going easy and listening inward, you will set a good pace for the 40 days and avoid injuries, fatigue, or illness. Talk to the teachers, ask your questions, and feel free to share challenges and insights.

Week 1 Meditation
This week we will learn how to meditate. The meditation we will learn is profoundly simple, the ultimate practice of “resting into”. If you already have a regular meditation practice you are welcome to try this one or stay with yours; we are happy to discuss this with you. Set aside 5 minutes twice a day to begin your regular meditation practice. For a good web page with Q&A about the meditation we teach, check the sidebar of the blog.

Week 1 Diet
With regard to diet, this week is about awareness or presence -- noticing acutely what and how we eat. Eating is a good place to cultivate awareness. Be aware this week of how often you eat (or do not eat), what you are eating, how the food makes you feel, your energy peaks and valleys during the day. We ask that you fill out the diet dairy for the week. To print new blank diet diary pages, click on the link on the sidebar of the blog.

We are slowly easing in dietary adjustments, nothing too drastic this week. We are not using brute force; we are working on using our intuition and good judgment (not harsh judgment). An exercise that will add to this awareness is chewing. Try chewing each bite 30-50 times. When we chew more we eat less, taste more, and support digestion immensely.

Week One TO-DO's Summed Up:
• Come to yoga, go easy.
• Give yourself permission to spend time attuning to your inner knowing or innate intelligence by being more aware and present.
• Begin your daily meditation practice. Five minutes in the morning and evening.
• Write down what you are eating and how you are feeling.

Quote of Week
This being human is a guest house. Every morning a new arrival: A joy, a depression, a meanness, some momentary awareness comes as an unexpected visitor. Welcome and entertain them all! Even if they’re a crowd of sorrows who violently sweep your house empty of its furniture, still, treat each guest honorably. He may be clearing you out for some new delight. The dark thought, the shame, the malice — meet them at the door laughing, and invite them in. Be grateful for whoever comes, because each has been sent as a guide from beyond. Rumi
On Innate Intelligence from BJ Palmer, father of Chiropractic
Innate Intelligence (nature, spirit, subconscious or unconscious mind, or other name given this internal power within us) is what cures and heals. Innate Intelligence is never sick, never depleted, and is always full to capacity and running over. It is there, ready, willing, anxious to deliver life and health at all times, in all places, and in all ways. Its potentials are there from the moment of birth to the last breath before death. Its potentials are there from the down, depleted, or dying body. The Innate power house is desiring to, capable of, and ready to get the sick body well.”

2012-01-23T07:56:00.000-08:00

All That Matters welcomes you to the 40 Days of Yoga program! You are about to embark on an intensive exploration of a comprehensive system of self-care. What you learn in this program will impact the quality of your life from this point forward – on and off the yoga mat.

As we immerse ourselves in a system of yoga postures, healthy eating, and meditation over 40 days, our goal is to find a way of living that helps us move past our habits, conditioning and limitations into a relationship with life that is fresh and vital.

In addition to becoming healthier, participants find they become more clear in their life, strong and stable, more productive, more engaged with life. We believe that a healthy society depends upon the health of individuals, and we congratulate you on your commitment to your health and personal development.

Helpful information:

1) Wednesday is Day 1. You may begin taking classes on your 40 day pass. Simply tell the front desk at ATM.
2) Weekly Gatherings... please commit to going to one each week.
ATM Wed. evenings from 7:30 to 8:45 at ATM.

At these meetings you will get an overview of the program, we will check in, review the coming week's theme, yoga, meditation and dietary suggestions. It will be helpful if you read the corresponding chapter in Baron Baptiste's book 40 Days to Personal Revolution. If you have not purchased the book – they are available at All That Matters and if you mention you are a 40 dayer- you will get 30% off.

3)At All That Matters we ask that for each and every class you check in at the front desk. Please note: You cannot reserve a space in any class.

We also have a facebook page All That Matters "40 day-ers Club"
If this is your first time coming to yoga there are some notes below.

We all look forward to starting the program and meeting you all.
Joan & David
joan@allthatmatters.com (joan)
info@tollgatechiropractic.com (dave)

What nine months does for the embryo
Forty early mornings
Will do for your growing awareness
Jelaluddin Rumi

Tips on coming to your first yoga class

2012-01-23T07:53:00.000-08:00

Tips on coming to your first yoga class
1. Wear clothes you can move in. A t-shirt and lounge pants are a good bet for most classes, but if you're trying a power class you'll probably want to wear a tank and shorts. Yoga is done barefoot.
2. Use a yoga mat- our studio provides them. After your hooked you will want to purchase your own! We give ATM yoga students a $10 discount on their first mat.
3. Eat only lightly before class. It's not wise to practice on a full stomach. If you're famished, a small stack an hour or two before class should be enough to fill you up without weighing you down.
5. Stay hydrated. Like massages, some postures release stored toxins in the body, so it's a good idea to drink lots of water before and after class to help detoxify, and to replace H20. If you are coming to a hot class- bring water, a towel and your own mat.
6. Arrive early. Honor yourself and the class by showing up about 15 minutes before the scheduled class time. That will give you ample time to check in, find a comfortable space, gather proper props like a strap or block and start to center yourself.
7. Check in with the teacher, if necessary. Let your instructor know if you have injuries or limitations so he/she can be sure to show you modifications or clue you in to postures you'll want to avoid. Let them know you are part of the 40 day program!
8. Listen to your intuition. Don't worry about what other people in the class are doing, and don't push yourself beyond what feels right for your body.
9. Rest if you need to. It's okay to take breaks throughout class. Just transition into a resting pose, like child's pose.
10. Don't give up after the first class. It's normal to feel uncomfortable for your first class or two, as you learn the postures and get used to the yoga style.
11. Try something new. Yoga styles and instructors can vary widely, so if you've tried a few sessions and you're still not feelin' it, try switching to another type of class or teacher.
12. Be sure to turn off your cell phones