Break the fast

Often the most frequently skipped meal, breakfast is the meal that will set the tone for the day. Breakfast essentially means break-the-fast. After 6-8 (more or less) hours of sleep and however many hours since the last meal the evening before, the body greatly benefits from this first meal of the day. The pace of our current culture makes time for breakfast a challenge for many people who are working full-time and/or raising a family. Getting up earlier in the morning to make breakfast is low on the priority list for many because that means sacrificing precious sleep time. The truth is, there are many ways to incorporate breakfast into the daily routine without making it a big production.  When or if there is more time in the morning, it can be rewarding to take the time to prepare a more involved meal, if that is what one desires. 

Here are a few ways that breakfast impacts your body and mind:

-revs up your metabolism

-improves mental alertness

-increases energy, endurance and strength

-supports weight loss

-helps to stabilize blood sugar

-reduces cravings and temptation to overeat later in the day

If you don't have a lot of time in the morning for breakfast, here is a list of easy and nutritious breakfast foods:

-oatmeal

-porridge

-whole grain toast w/nut butter or avocado

-protein shake/smoothie

-Juiced fruit & vegetables

-granola

-yogurt

-fresh fruit

-trail mix

-eggs

My favorite way to make oatmeal*:

Ingredients:
Trader Joe's Quick Cooking Steel-Cut Oats
1 tsp chia seeds
1 tsp coconut oil
1/2 tsp cinnamon
1/4 tsp vanilla extract
1/4 c. dried tart cherries
half of an apple, diced
about a 1/2 tsp fresh grated ginger

pumpkin seeds
walnuts or pecans
almond milk (or milk of choice)
maple syrup

Make it:
-follow directions for cooking the oats, add in the chia seeds and coconut oil with oats
-when oats and chia seeds are done cooking, mix in cinnamon, vanilla, cherries, apple and ginger. You might want to add a little milk to the mixture if it looks dry. Let it sit on low heat for a few minutes. When ready serve in a bowl, top with pumpkin seeds and or nuts, a drizzle of maple syrup, and maybe more milk if your prefer.

*This oatmeal recipe is full of protein, healthy fats, fruit, whole grains, vitamins and minerals. A great way to start the day! Enjoy!

ease in discomfort

There are many examples of how yoga is a metaphor for life. Finding ease in discomfort is one that has resonated with me for some time. My yoga teacher recently referred to this during a class while all of her students were holding a challenging bind. As I held my pose, reminding myself to breathe through it, I found comfort in her saying this. I put myself in that pose, and I am fortunate that my body allows me to do so. Having my yoga teacher recognize that this was a difficult pose, but that we must find that place within that accepts the challenge and not to fight it, gave me a sense of peace. 

Yoga has encouraged me to find my flow through times of resistance. To remember to open my heart, keep breathing, and receive the loving energy that surrounds me. Yoga has reminded me that pain serves a purpose, it is a call for attention, allowing me to have a dialogue with the discomfort and evaluate if I should sit with it or make adjustments based on what I need. My yoga practice has helped me to quiet my mind and find peace during times of stress and sadness. When I find myself getting carried away by things I need to do, worries and insecurities, being on my mat brings me back to the present in body, mind and spirit. The asanas (postures) are a physical expression of these lessons, as they cultivate confidence, strength and balance. The lessons learned on the mat sustain me through daily ups and downs, especially when I find myself in challenging situations. Based on the increasing popularity of yoga I have a feeling I am not alone in my connection to yoga. There is comfort in this. Namaste.

Let go and Trust

Let go and trust has been somewhat of a mantra for me over the past few months. This "mantra" is helping me get through worries about family members, anxiety about my new career path, and everything else that life brings to the table. It isn't easy for me to let go of thoughts, ideas, or plans because I like to plan, I like to know what is going to happen and how it will happen. The trouble that tends to come with the need to control circumstances, is that often times the Universe has something in store for us that is more amazing than we ever could have planned. The more I allow myself to let go and trust, the more open I am to receive the love and gifts that are available. There is so much beauty in this process of trusting. It's not lazy or passive, it's about having faith. I have to remind myself of this occasionally. I don't think of myself as a lazy person; I enjoy working, being active, constantly learning new things and being engaged in projects. BUT, there is a time to rest, to nourish my spirit and allow the Universe to guide me. Trusting that my efforts and intentions are not lost by letting go. 

A Happy and Healthy New Year

One of my favorite things about celebrating a new year, is taking the time to reflect on the past year, what did I learn about myself, about life...how did the intentions I set for myself at the beginning of 2012 shape my actions and how do I want to move forward? Without dwelling too much on the past year, I continue to set new intentions, building on my dreams and goals for how I want to live my life.

2012 was a difficult year, and it was also a beautiful, rewarding year. As I sit here writing this post, I am reminded of the opening paragraph from Charles Dickens' A Tale of Two Cities, "It was the best of times, it was the worst of times, it was the age of wisdom, it was the age of foolishness, it was the epoch of belief, it was the epoch of incredulity, it was the season of Light, it was the season of Darkness, it was the spring of hope, it was the winter of despair, we had everything before us, we had nothing before us, we were all going direct to Heaven, we were all going direct the other way..." 

I am choosing to move in the direction of Light, with hope and belief that there is a better world for us to live in. One where our institutions and the people are motivated by prosperity, health and peace. I intend to do my part, starting with myself and my community. 

I was most inspired in 2012 through my education at the Institute for Integrative Nutrition. IIN's mission is: to play a crucial role in improving health and happiness, and through that process, create a ripple effect that transforms the world.

Working towards that mission, I am on board with the core values that support the mission and that reflect what is important to IIN, it's students and graduates...the Ambassadors of health and happiness:

Be a source of positive change.

Do what you love and love what you do.

Set an example of self-development and growth.

Live each day with the freedom to choose what’s right for you.

Support each other in the global shift to better health.

Embrace learning and new ways to do things.

Create balance in all areas of life.

Simplify everything.

As I sit around our fire pit this evening and let go of 2012, I intend to uphold these core values. I will be making some ripples this year! I hope that 2013 is a year full of health, peace and happiness for all of you.

self care and care for others

The tragedy that took place last week at Sandy Hook Elementary School shook the world. Every time I think about it I feel a deep ache in my heart. I haven't really been able to watch the news or read any articles about it, but I am praying for the healing of the families and the community in Newton, Connecticut. I know that there are a lot of opinions about gun control and mental health regarding what happened and what our lawmakers need to do to prevent this from happening again. I'm not sure what the right answer is, but I do feel that there are many issues in this country that need diligent attention so that this level of violence is prevented. Yes, we need our elected officials to make changes that will protect us and our communities, but we can make a difference as individuals too. I believe this starts at home with our daily lives.

I often stress the importance of self-care because I believe it is imperative to our health. It is up to us as able individuals to be conscious of our needs for wellness and balance. The more that we tune in to what our body needs nutritionally, spiritually, physically and emotionally, we can offer more of ourselves to care for others. When we are of sound mind and body, we are stronger in times of crisis and chaos. We are more available to support others in need when we have nurtured our whole being. Caring for others is part of who we are, the more that we do it, the impact of people feeling loved will create a ripple effect, making the world a healthier and happier place.

 Be love and light and spread love and light.

Peace.

Breathe

Breathe. Inhale and exhale.

The human body is miraculous. We are made up of various highly intelligent systems working together to keep us alive. Respiration takes place without us having to consciously think about each inhale and exhale. Despite the constant functioning of our lungs and diaphragm, we can restrict the potential of these organs when we are experiencing stress or living such a busy life that we are not tuning into our body. Through my massage practice as well as personal experiences, I have found that when we don't slow down and listen to the body, that is when we end up in pain, injured or with an illness. Taking time to stop doing everything else that our daily routine requires and focusing on deep and slow breaths allows us to center in on what needs our attention in our body.

Here is a simple way to practice mindful breathing: sit in a comfortable position or lay down, place your hands on your abdomen, slowly inhale through your nose, filling your lungs and expanding all the way through your abdomen (imagine that all of the air you are taking in is pushing into your hands). While inhaling scan your entire body, what do you notice? Are there any areas that feel constricted, tight, sore, heavy? As you exhale, slowly release the air from your abdomen all the way out through the lungs and out through the mouth. Let go of what isn't serving you in your body and your thoughts. Repeat for at least 5 cycles. How do you feel? I find this practice is easy to do wherever I am and it really helps me to recenter, clear my head and relax in the midst of stress and chaos.

Deep breathing exercises have many benefits, which include: decreasing stress and anxiety, elimination of toxins from the body, improved quality of sleep and relief of general aches and pains. Consider deep breathing exercises on a daily basis to help improve quality of life. 

Giving thanks

Thanksgiving week brings feelings of gratitude to the front and center of my being. I know that I am not alone here, and it seems a little silly to even be stating it. I think that Thanksgiving is one of my favorite holidays. A few reasons come to mind: people express what they are grateful for freely, and I love sharing a beautiful feast with friends and family. In my experience, at Thanksgiving there is less focus on "gift" giving and more giving of spirit and being present with others. It is simple.

As the year winds down, I find myself reflecting on the past 11 months. There have been so many lessons, uplifting and challenging that shape me. I've found that through all of it there was a push to get reacquainted with my true self. Being enrolled in a health coaching certification program over the past 8 months has taught me so much about finding what "feeds" my whole self, whether it's food, exercise, spirituality, nurturing healthy relationships, or my career. In all of these areas I've found that the more that I tune in to my true nature, my heart and soul, I am more in alignment with myself. This has been a very rewarding realization for me and I am aware that this is partially a result of having to go through some tough times to get here. For this I am grateful. I am grateful for all of the amazing people that have been there for me through the good and the heavy times. I am grateful for the nourishing food that I am able to put in my body and share with others. I am grateful for the healing, love and light that has come out of life's challenges and accomplishments.

 In the spirit of getting back to basics, I am making stock with our turkey carcass this evening. Not letting any part of our heritage bird go to waste, it will continue to nourish my husband and I through the week ahead in the form of soup. Whether you are a seasoned cook, or new to cooking, making stock is simple, comforting and nourishing. If you don't want to make soup right away, put the stock in the freezer until you are ready to use it.

herbs, vegetables and carcass before the simmer

You can find a recipe for stock in many cookbooks as well as online. I'm including a link to PCC Market's turkey stock as well as a vegetable stock recipe.

finished stock

Now it's time to make a hearty soup!