Relaxing Yoga Pose: Supported Bridge (part 3)

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As we've seen in Parts 1 and 2 of the relaxing yoga pose series, yoga doesn't have to be complicated or make you look like a pretzel in order to be effective and provide restorative and relaxing benefits. In fact, one of the most relaxing yoga poses I know is Supported Bridge with a block. I like this pose so much that whenever I make it to yoga a bit early I grab a block and assume the position - it is the perfect way to achieve a gentle stretch yet totally let go. It's easy to get into - just lay on your back, bend your knees, and place your feet firmly on the ground hip-width apart. Use the strength of your thighs and glutes to lift your hips into air, and slide a yoga block on it's second tallest height under your sacrum (just above your tail bone) before slowly lowering your weight onto the block. Allow your arms to rest alongside you body, close your eyes, and take some deep breaths - you're whole chest can really begin to open here.

Not familiar with yoga blocks? These foam, cork, or wooden blocks are handy tools often used to modify more challenging yoga poses. A foam or cork block works especially well for supported bridge pose as they're a bit softer on the sacrum. I just invested in a couple foam blocks to complement my practice at home, and found some good quality, inexpensive options on Amazon. I recommend going for blocks that are 4" x 6" x 9" - the 3" blocks tend to be too narrow for my liking. Of course, if you don't have a yoga block and want to try out supported bridge, a strategically placed chapter book or two can give you the same idea.

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Relaxing Yoga Poses: Legs Up The Wall (part 2)

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I mentioned in my first post about relaxing yoga poses that there are many time-tested positions that calm both the body and mind. Legs Up The Wall is another relaxing pose that offers a gentle stretch, reduces stress, and re-ups your energy. The pose itself is as self-explanitory as it sounds - start by sitting on the floor directly next to a wall and swing your legs up so that they rest - slightly bent - against the wall as you lower your torso onto the floor. You will end up lying perpendicular to the wall as the photos show. You can place a pillow under your back or hips to make the pose more comfortable, and might experiment with moving your hips closer to the wall or further away depending on the flexibility of your legs. You might let your arms rest out to the side, palms open to the sky, or bring your arms up over your head to gain a side-body stretch.

Whatever variation of Legs Up The Wall you choose, you'll gain the benefits of this leisurely inversion, such as stretching the backs of the legs, relieving swollen or tired legs, ankles, and feet, and flooding the body with energy. For maximum impact, enjoy the posture for about 5 to 10 minutes. Close your eyes, keeping the back of your neck flat on the floor, and breathe down deeply into your belly as you feel the tension melt out your body.

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Health Tip: Slow Down

Health tip for the day: Slow Down. That's right, slowing down may seem like a nice way to relax, but it may also be one of the best things you can do for your body and mind.

When we slow down, physically, our breath becomes slow and deep - filling our lungs more fully, bringing more oxygen to our brain and muscles. Our muscles relax and our body's positioning becomes less rigid and tense. In a very primitive way, we are telling our biological selves it is alright to be at ease. Our stress levels drop.

When we slow down, we no longer make choices hastily, or out of impulse. We weigh our options, and we are more likely to make smart, not risky, decisions.

When we slow down, we drive slower. We use less gas. Our air becomes cleaner, and the whole world can breathe (slower) easier.

When we slow down, we eat slower too. We chew more, which aids in digestion and helps us to make use of all the nutritional benefits of our food. As we give our bodies time to sense when our nutritional needs have been met, we are less likely to overeat.

When we slow down, our movements are controlled and deliberate. We do not strain our muscles, tendons, bones or otherwise. Our pace helps keep our body's natural alignment.

When we slow down, we allow our physical and mental capacities to take a break. Our bodies can begin to restore from the stresses of our day. We return to our natural rhythms, and are more in tune with our body's needs. Sleep comes easier, deeper, and longer.

When we slow down, we find the time to develop stronger relationships. We can dedicate more attention to those we are with, and we are more likely to share our authentic self with them.

When we slow down, we are given the chance to rediscover who our authentic self is. When we slow down, we give ourselves the time to live authentically too. We feel more fulfilled, and our happiness grows.

Go ahead. Slow down. It's good for your health.

Healthy Nose, Healthy Head

Photo found here.

Thanks to the cold weather outside, the warm, dry air inside, and the frequent nose-blowing associated with both, our nostrils really take a beating this time of year. Hopefully you have been fortunate enough to avoid a seasonal cold or allergy-bout, but the many different "bugs" working their way through our offices and schools can leave your sinuses in need of some major TLC. Enter, the Neti Pot.

What's a Neti Pot?

A traditional Neti Pot looks like a small ceramic tea pot with an extra long spout, and is used to pour a lukewarm water and saline solution up one nostril and out the other. The concept may sound bizarre and new-agey, but the Neti Pot has been around since ancient times and has been long considered a practice of yogic tradition. So how does one use a Neti Pot? And more importantly, why?

Let's start with why you might use a Neti Pot. Using a gentle saline and water solution to clean your nasal passages clears out all the gunk that blowing your nose can't. It can help alleviate sinus pressure, sooth irritated skin inside your nose, and enable you to breath easier.

As for how to use a Neti Pot, it takes a little bit of trial and error to get your own personal technique mastered. The video below is a great resource for getting started. If you've never heard of a Neti Pot before or seen somebody use one, it may seem a little scary. However, if you relax and take your time with it, I think you will find the process to be painless and well worth the effort.

A few tips for first time Neti-Potters:

Test the temperature of the water carefully, and always err on the side of caution. You do not want it to be too hot! I find room temperature water or just slightly warmer works most comfortably for me.

Be sure to lean your head forwards when you begin pouring the water. If you don't lean forward, you run the risk of the solution coming down the back of your throat and leaving you with a salty taste in your mouth.

This may seem obvious, but you'll want to position yourself and your Neti Pot over a sink, outside, or for those advanced Potters... in the shower. All that water going in will be coming out!

Take the time to clean your Neti Pot and keep it sanitary. I chose a ceramic pot that can be washed in the dishwasher.

If the Neti Pot seems a little too daunting, there are alternative products on the market that provide the same service. The NeilMed bottle, for example, can be used without tipping one's head to the side (you simply lean forward and squeeze the sides of the plastic bottle to push the water through the nasal passages), which may be easier for some.

Additional Resources

Since I started using a Neti Pot, I feel my head is much clearer and it's like I have a little secret weapon when I start to get sniffly. I love that it's a safe and easy to use product, and has been time-tested. But don't just take my word for it. Here are some additional resources to check out:

Do Neti Pots Reall Work? From WebMD

The History of the Neti Pot from eHow

Neti Pot: Can it Clear Your Nose? from Mayo Clinic

Also, I'm no expert. If you have any concerns or questions about whether or not a Neti Pot would work well for you, consider seeing your doctor, wellness expert, or healer of choice first.

Lazy Sunday: Noodle Time

I hope you had a great, long weekend, and enjoyed this lazy Sunday just a little bit more as a result. Tonight I joined a friend for dinner at my favorite Vietnamese restaurant where I had my absolute favorite meal - vermicelli noodle bowl! Warm rice noodles coupled with fresh julienne carrots and cucumber, shredded lettuce, and bean sprouts, topped with scallions, crispy tofu, and crushed peanuts. To me, the perfect combination of textures and flavors... plus it's a satisfying dish that won't leave you feeling weighed down and tired.

For many, it's back to work tomorrow morning to begin the first full week in quite a while. Getting back into the swing of things is always more challenging after the holidays, not to mention we are in the midst of the sickness season. That's why this week I will be writing about staying healthy and feeling great during the (often trying) winter months. See you there!

More or Less

Sometimes more just feels right. We yearn for more hours in a day. We want more time with the ones we love. We need more money in our pockets. We crave more sweetness on our tongues. We desire more shoes to fill our closets. We ache for more sleep in the morning. Sometimes it feels as if life would be so much better if there was simply "more".

But there's a counterpart to more that we often forget about when we proclaim that more will solve our conundrums, and that counterpart is less.

It may seem counter intuitive that less can fill the same needs as more. After all, any kindergartner well versed in opposites can tell you that more is to up as less is to down. But sometimes less provides us with the real solution when more is still but a dream.

We won't gain more hours in a day any time soon, but less commitments can provide us with the hours we yearn for. Less time spent planning for picture perfect memories (for example an ideal vacation), or working to save up for said memory producing events, can give us the time to recognize and appreciate the simple moments we have with those we love. Less money in our pockets may not be ideal, but it enables us to internalize that money and the various things we buy does not define who we are. Less sweetness, just like less saltiness or spiciness or tartness, will refine our palates and develop a finer and wider sense of culinary delights. Less clothing in our closets can remove the stress of deciding what to wear each day and help us to see that is it not just how we adorn ourselves that makes us beautiful. Less sleep... well okay less sleep is really no fun no matter which way you dice it.

There are times for more and times for less in all of our lives. Sometimes we turn to more because we need to feel filled from the moment we awake to the moment we drift to sleep. Lately I've been feeling the need for less, and it's filling me up in a way more rarely does.

Nap Time

Photo via ChattahBox

Are you a napper? It seems like when it comes to naps, most people are either devotees or avoidees. Some, like my mother (and the many cultures who enjoy a siesta), embrace the refreshing benefits of an afternoon doze on the sofa. Others, like myself, scoff at the thought of sleeping during the day just to wake up foggy-headed and pillow-marked. But lately I have started to think an afternoon nap may not be so bad. After all, many studies have shown naps to increase energy, productivity, and creativity as well as stave off late evening drowsiness and decrease stress levels.

A well-placed power nap (about 20 minutes or less in length, ideally taken about 8 hours after rising) won't disrupt your usual sleep pattern, but it can provide you with more benefits than sleeping an additional 20 minutes in the morning (snooze-button hogs take note). Short naps are best for most people because they provide the biological benefits of sleep without letting our bodies get into the deep phases of sleep that are harder to awake from and cause grogginess. The upcoming weekend is a great time to give power napping a try. Go ahead and find a quiet, comfortable place where you can recline fully and make sure you set an alarm to prevent you from napping for more than 20 minutes. You may even want to block out a little additional time for your nap to allow yourself to fully relax by listening to music, reading, or practicing some deep breathing - as all of these activities are helpful for winding down before your snooze or waking up afterward.

Weekend Relaxation

I will be following my own advice tomorrow and taking in some serious soul food. Top on the list? Relishing in a deep tissue massage... ahhh I'm relaxing just thinking about it. Nothing beats that post-massage jellyfish feeling, smelling of sweet oil, skin still flush and warm. What are you up to this weekend?

Soul Food

Photo via Vegetarian Women

What are you doing to nourish your spirit this week? What steps have you taken to honor yourself? What have you been feeding your divine energy?

Ok, you do not have to book a 76 day spiritual retreat to an Indian ashram in order to connect with your inner essence and experience a sense of contentment (although Tina of Think Simple Now did and it sounds amazing - check out her reflections here). But even making little contributions to your spirit's piggy bank can yield major returns when it comes to your world view and the way you interact with those around you.

So what kind of soul food are we talking about here? I think of soul food as anything that brings new energy and life to all that is best within us. Maybe it's an activity that gives you renewed sense of purpose and joy. Maybe it's a mantra you use to help you tackle tough challenges. Maybe it's a person that encourages you to follow your own path in life. Whatever your soul food - it's important to make time to enjoy it... and there's no time like the present!

Photo via Self Hypnosis

Still not sure what your own soul food is? Give a few of these suggestions a try and see what resonates with you. Once you find the kind of soul food that makes your heart swell with fulfillment and helps put your mind at peace, make a point to consume it regularly.

• Close your eyes and listen to music that carries you to a whole nother level
  
• Write in a gratitude journal, or simply list out things you're grateful for
• Take a yoga, or tai chi class
• Cook a nutritious meal for someone you love
  
• Try meditation, either by taking a class or using one of these methods
• Call an old friend you've been meaning to catch up with
• Invest in a long, restful night of sleep - your body will thank you
• Read a book that stirs something inside you
  
• Open up to your significant other about your dreams
• Volunteer doing something you love
  
• Eat a piece of the finest chocolate you can find
• Connect with your pets - or borrow a friend's if you need to!
• Paint, draw, write, or sing out how you feel
• Get a massage

Synchro!

Photo of Esther Williams via Encyclopedia Britannica

I took the plunge tonight - into my very first synchronized swimming class. Reflections? Incredibly fun, challenging, and I have a feeling I am going to be very sore tomorrow (scratch that, I'm already feeling it). Let me expand on that challenging comment for a moment, though.

To the casual observer, synchro may seem like a rather unassuming and civilized sport for the delicate lady - yet to anyone who saw my attempt at "backward sculling" my "sailboat" across the local YMCA pool this evening, underwater housecat wrestling would have been a more accurate description. Really, until you have given it a shot you too may underestimate how difficult it is to look so at ease, never-mind stay afloat, in those unnatural positions.

As tricky a practice as it may be, I cannot wait for my next class. It's a super way to build strength and cardio capacity while honing in your coordination, balance, and focus abilities. Synchro is also unique because - like other water sports - it is virtually no-impact; great for anybody who needs a less stressful workout. Interested in learning more? Check out the United States Synchronized Swimming page and the Wikipedia Synchro page for more sport information.

Juice Lady

Photo via Amazon

The other day I came home to find a large box on the porch with my name on it; my boyfriend's graduation gift had arrived. Now that I am the proud owner of my very own Breville Juice Fountain I have been juicing everything I can get my hands on. Apples, tomatoes, cucumbers, grapes, carrots: all are instantly liquefied at the blades of the Breville. Today I went for a celery kiwi elixir which tasted fresh, green, and tangy. The neon green color adds to its super-power status, and knowing it is brimming with undiluted nutrients and unpasteurized vitamins makes me feel super-powered too! Never one for coffee, flavorful and fresh juice is my favorite way to kick-start the day or get an afternoon boost. What's your energizing secret?

Vegan FAQ

Photo via On Our Sleeve

Hi everyone! Today I'm posting some of the questions I am most frequently asked about being vegan. I wanted to have a place to direct people who want more information and a chance to get some of my thoughts about the issue in type. What is most important to me is that I feel better than ever having transitioned to a vegan lifestyle more than a year ago. The process has been really profound for me, and I am able to live a life of abundance every day through plant-based nutrition. I have discovered so many new kinds of food since making the change, and am enjoying my food so much more than I did before. 

While I am passionate about veganism myself, I recognize that each person's eating choices are very personal. This post is intended to provide information about my own choice, and to inspire open discussion about the issues I present. 

What do you mean you're vegan?

The simplest way to put it is that I am an herbivore. I eat delicious fruits, vegitables, grains, legumes, nuts, seeds, and all of the amazing foods that can be made with them. I do not eat meat (of any kind - if it was living, it's not going on my plate, this means fish too), dairy products, or eggs. 

Photo via VegNews

Why did you stop eating meat?

I went vegetarian two years ago for environmental reasons after taking a year-long ecology course. If you are concerned about the environment and resource consumption, it is important to recognize that eating meat is an unsustainable consumption model. The most logical way to understand this is that when you eat a plant based diet you are consuming simply the plants you eat, but when you eat meat you are consuming not only the animal itself but all of the plants that animal ate and water it needed to drink and more. From this simple standpoint, it is obvious why eating meat takes a toll on the environment. 

However, there's more to the story. In 2006 the UN (United Nations) issued a report stating that the “livestock sector” generates more greenhouse gas emissions than all the cars, trucks, trains, ships, and planes in the world combined. The livestock sector alone is the single largest source of both methane and nitrous oxide emissions and one of the top sources of carbon dioxide missions. In addition, the livestock sector uses an incredibly disproportionate amount of land. The report notes that 30% of the entire land surface is used for livestock, mainly for pastures but also including 33% of the globe's arable land to produce livestock feed. You can read more from the report here. 

So by going veg or by eating less meat, you can have a great impact on global resource use and decrease your emissions footprint significantly. Chris Weber is a professor of civil and environmental engineering at Carnegie Mellon University, and has calculated that not eating red meat and dairy products alone is the equivalent of not driving 8,100 miles in a car that gets 25 miles to the gallon. Since transportation-related emissions are only 5% of the total emissions output, eating local meat and dairy will not make up the difference. You can find the NPR story featuring Chris here. 

There are so many other reasons for going veg (many of which were catalysts for my own transition), which span from health reasons to biological reasons to religious and philosophical reasons. In fact, here's 101 more reasons! 

But why give up dairy and eggs too?

My reasons for choosing not to eat dairy and eggs are three-fold. For one, I have always had difficulty digesting milk products, what is commonly referred to as lactose intolerance. For years I took medicines and supplements like Lactaid to try and cover the unpleasant sensations I experienced after consuming dairy products (stomach ache, bloating, cramps, etc.). But once I started listening to my body and cut out dairy entirely I felt so much better. It makes me wonder if other people are experiencing similar symptoms due to dairy consumption and never realizing that is the cause.

Secondly, I started to examine the issue of eating dairy products from a logical standpoint. Do any species drink milk from from the mother of another species... besides humans? No, because that milk is designed by nature to help the mother's unique babies grow into big adults at a rapid pace. Cow's milk has a purpose and that is to help grow a newborn calf into a 1,000+ pound adult. Do we still feed off of our mother's breast? Well, no. So why a cow's? There are many other issues around dairy consumption, such as growth hormones, which you can learn more about here. 

I also decided to stop eating dairy products and eggs entirely because I am against factory farming. The conditions that a vast majority of dairy cows and hens are forced to live in is completely atrocious and something I refuse to support. Compassion for all creatures is very important to me. You can find more information about factory farming here.

Photo via Lunch Box Bunch

Where do you get your protein?

Protein is an important building block of any diet, which is why I choose to get mine naturally from lots of fresh, whole plant foods. Some of my favorite protein sources include raw vegetables, nuts, and seeds (such as raw almond butter and hemp seeds), whole and sprouted grains, and yummy complete proteins like quinoa. I also toss in mock meat products every now and then (perhaps once or twice a week) including tofu, seitan, and tempeh to spice things up. Many of us in the US are more than a little obsessed with protein, and associate the word protein with meat; but this does not need to be the case. For more scientific information about vegans and protein, check out this link. There are also plenty of vegan sources of calcium, including lots of leafy greens, which you can find more information on here. 

I would go vegetarian, but...

I hear from lots of people that they tried to give up meat but "couldn't" or that they just could not give up cheese because they are "addicted". I liked the taste of meat and cheese very much at one point in time, but after learning about how my choices impact the world around me and really taking the time to consider that, meat and cheese were no longer appealing. In fact, when I see meat and cheese now I no longer see food, just dead flesh and chunks of byproduct. As for those addicted to cheese (and oddly enough, I hear this a lot), I recognize that giving up certain foods is a very emotional process - just don't let the cheese control you! ;) 

Whether you have been vegan or vegetarian for many years or you choose to change from SAD (the ironic acronym for the Standard American Diet) to a more plant based diet or not, I encourage everyone to think more about their dietary choices. It is healthy to experiment with different foods and find what works for you. If you would like any more information or have any other questions about going veg, just shoot me a comment or message.

Photo of Jason Mraz via Synthesis

You're a Freak!

Well, that may be the case, but I'm in great company. A few vegans you may know of include:

Leonardo di Vinci - Vegetarian Know it All

Jason Mraz - Singer (pictured above)

Davey Havok - Lead Singer of AFI

Tim McIlrath - Lead Singer of Rise Against

Natalie Portman - Actress Extraordinaire

Brandan Brazier - Professional Ironman Triathlete 

Ginnerfer Goodwin - Film Actress

Alice Walker - Pulitzer Prize Winning Author

Donald Watson - Founder of the term vegan

Jillian Anderson - Actress

Ellen Degeneres - TV Personality

Gretchen Wyler - Broadway Actress

Tom Commerford - Bassist of Rage Against the Machine

David Pearce - Philosopher

Andre 3000 - Rapper of Outkast

KD Lang - Singer

Thom Yorke - Singer of Radiohead 

Robert Cheeke - Body Builder

Salim Stoudamire - NBA Player

Additional Resources

VegNews Magazine - Vegan news and lifestyle glossy

Experience Life Magazine - Living your best life

The Discerning Brute - For the ethically handsome man

Herbivore Clothing Co - Super cute vegan duds

Happy Cow - Finding veg-friendly restaurants 

Veganomicon - The holy grail of vegan recipes

VeganYumYum - A gorgeous vegan cooking blog

Hugo Naturals - My favorite vegan beauty products

Lazy Sunday: Evening Ride

It was too beautiful an evening to stay inside and my legs were aching for some work so an evening bike ride was the perfect solution. The warm breeze on my arms felt so liberating and by the third loop around the park I could feel my legs slowly firing up - each pedal stoke flooding those underworked muscles with blood and energy. Laughter and chatter from a few remaining picnics tickled the air, dancing my feet quicker and lighter until the motion became nearly effortless. When I finally worked out my restlessness I stopped long enough to snap a few photos and stretch, but the sight of my fellow two-wheel spinners had me back in the saddle after just a few minutes. 

Food Inc.

I went to the movies this afternoon with my good friend Julie to see Food Inc. and I am so happy we did. The film is a documentary about the food industry in the US. As much as I would like to think I know more than the average American about industrialized agricultural processes and factory farms, the film was an eye-opener for me in many ways. Filmmaker Robert Kenner does a great job of investigating some of the biggest issues of the current food system - including the commoditization of animals, the corporate structure of agriculture, and the political aspect of food safety. What was shocking to me is the extent to which corporations have exerted power over the farmers they contract, the fate of seed cleaners and non-contracted farmers, and the control of regulatory bodies such as the FDA. You can learn more about the film and ways you can act at the Food Inc. website. 

I highly recommend seeing Food Inc. - and if I had my way it would be compulsory for all food-eaters (that means you, dear reader!). We all have a right to be informed about the food we eat, including where it comes from and the conditions from which it arose (especially for any omnivores in the audience). While the trailer below paints a bit of a gloomy picture, the film concludes with an important and optimistic message about the importance of our individual choices at each and every meal. 

Note, Food Inc. is currently showing in independent theaters in Denver (we went to Chez Artist) so you may have to look beyond the main blockbuster listings to find a venue near you. Given the discussion of food, now seems an appropriate time to solicit questions for a post I hope to write in the next few weeks. As many of you may know, I have been vegetarian for about two years now and vegan for the past year and half. Since I get lots of questions about what that means and why I embrace this lifestyle, I'd love to answer any questions you may have. If you'd like to submit a question or concern, just go ahead and leave a comment below this article or shoot me an email and I will address it in the upcoming post. Thank you in advance for your input! 

Miso Madness

Image via Ecosalon

Recently I have been craving all things miso; my consumption of the delicious Japanese paste coming mainly in the form of miso dressing and miso soup. This tasty culinary seasoning is actually a concoction of fermented ingredients, often including soy, barley, or rice. The result is many different varieties of a salty, savory, distinct paste used extensively in Japanese cuisine. The most common varieties can be found in your local natural grocer's refrigerator case. The different colors of miso, such as brown, red and white, indicate the unique ingredient combination and flavor result.

But the benefits of miso are recognized by more than your taste buds, and many a holistic health buff will regale you with the superpowers of miso. Some of the health advantages of regular miso consumption may include defending against certain types of cancer, strengthening the immune system, preventing the signs of aging (due to the high antioxidant content), and encouraging healthy and beautiful skin. Of course, it is never wise to overdue it on any one type of food. Miso is high in sodium, so a little goes a long way with this Asian wonder.