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.

DVD's for home practice

DVD's for home practice:

A few people have asked for favorite picks of dvds for home practice. Here are a few suggestions to get started, but please take a look for yourself in the store, and don’t hesitate to ask us for help in guiding you.

For Beginners or perhaps a more gentle practice:

.Yoga for Beginners with Desi Bartlett
.Rodney Yee's Yoga for Beginners
.AM/PM Yoga for Beginners
.Yoga for Inflexible People

To learn or practice Vinyasa style yoga:

.Shiva Rea: Free Flow Vinyasa
.Shiva Rea Fluid Power Vinyasa
.Yoga for Athletes
.Ashtanga Yoga Short Forms with David Swenson

For Stress:

.Yoga for Stress Relief
.Yoga Journal: Yoga for Stress

For particular Issues there are several dvds for back care, as well as shoulders, hips, and core.
Hope this helps... if you need any more assistance just ask,
Kendall Sheldon (yoga teacher and store manager)

quote of the week

BRIEF HISTORY OF MEDICINE2000 BC: Here, eat this root
1000 AD: That root is heathen. Say this prayer.
1850 AD: That prayer is pure superstition. Here, drink this potion.
1940 AD: That potion is snake oil. Here, swallow this pill.
1985 AD: That pill is ineffective. Here, take this antibiotic.
2000 AD: That antibiotic doesn't work any more. Here, eat this root.

Mug Shots!

Here us a link to our pictures.

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)
kendall@allthatmatters.com (kendall)

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

This is All That Matters 21st 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.”