On the Veggie Train Again

Today marks two weeks meat free for me (again). I've waffled back and forth between Vegetarianism and other specialty diets over the years. My favorite "diet" has to be from back in high school when I shared three bags of Cheetos, a Hostess Apple Pie, and an Orange Crush with a friend almost every day for lunch! Eating veggie or not has always included both ethical and health considerations for me and I'll never try to convince anyone to eat one way or another. However, it is undisputed that the more fruits and veggies we each eat the better it is for us. So, today I wanted to share my favorite vegetarian dish of the past two weeks. I swiped the plate clean and both my hubby and 7-year old agreed it was delicious. Hoyt, at 4, wasn't excited to eat it but he didn't fight it any worse than any other veggie dish. The dish took about an hour to make but this is just because it's new and I had to figure it out a bit as I went. I think it's important to turn making any new recipe into an event so that you don't feel pressure. Give yourself some time to play with your food so that there is space for joy in the making as well as in the eating. If it doesn't turn out as well as you hoped, you can always reward your efforts with a just dessert:-)

Creamed Corn Polenta with Asparagus and Shitake Mushrooms

PREPARING THE CORN
Bring a large pot of water to a boil.
Drop in two fresh cobs of corn with a little salt. 
(The sauce was so good that next time I'll make more.)
When the corn is tender, take the cobs out to cool. Save the water.
Slice the kernels off the cooled cobs. Keep one pile for the Polenta and one for the sauce.
(You could use frozen corn if corn isn't in season.Use one cup for the Polenta and one cup or more for the sauce.)

PREPARE THE POLENTA
Follow package directions to make one cup Polenta (use the corn cooking water instead of broth or water). Once the polenta tightens up in the pan, add corn kernels with some salt, pepper, and a little butter or olive oil if you like. Pour the polenta into a smallish greased brownie pan. Smooth out the top and set aside to firm up.After 10 minutes or more, turn the polenta out off the pan and cut into serving size pieces.
(The recipe I adapted suggested you then top the polenta pieces with olive oil and broil but I didn't want to spend the time and really didn't miss it.)

STEAM ASPARAGUS
With time at a premium for me I kept this step simple and simply steamed my asparagus. Just do a google search and you'll find a myriad of ways to cook the asparagus. Any way you cook it is fine!

SAUTE SHITAKE MUSHROOMS
I sauteed 6 oz. of shitake mushrooms in olive oil just until they were tender and warm.

THE SAUCE!!!!!
(Yes this version has cream - so much for the health benefits;-) Still I have no doubt it's better than a cheeseburger. If you are vegan or want to make it healthier you could use Soy Milk, Rice Milk, or Coconut Milk instead of the cream.)

Saute 1 or 2 chopped shallot in olive oil until translucent.
(I love shallots and use them in place of garlic and onions in most of my recipes. If you don't have shallots a sweet onion and garlic would be perfect.)

Add the second half of your corn kernels to the pan and season with salt and pepper. Add 3/4 cup of cream.

PULLING IT TOGETHER
Place a slice of polenta in the middle of the plate. Nuzzle an asparagus bundle in next to the Polenta. Top with a spoonful of the creamed corn. Sprinkle the Shitakes on top and then drizzle a bit more of the cream on top. Yum yum yum! I can't wait to make this again.

If you make it, please tell us how it goes. Here's your shopping list...
2+ cobs of fresh corn or 2 cups of frozen kernels.
Salt, pepper, olive oil (or butter)
1 cup Polenta or Cornmeal and 3 cups of cooking water from the corn.
1 bunch asparagus
6 oz. or more Shitake mushrooms + (our kids don't eat mushrooms so I'd double this for 4 adults.)
1-2 shallots or 1/2 sweet onion and garlic clove chopped
3/4 cup organic cream

World Peace? Inner Peace!

Sunday was my birthday (and as we all know now, Bin Lauden's great exodus from this world). Every year for my birthday I write a letter. In this letter I'll often recount the years accomplishments and cherished memories, my hopes for the future, and perhaps offer some blessings or wishes for my life - (Sleeping Beauty style). As cliche as it may be, my first wish is almost always for a more peaceful world. I wish there was more kindness, respect and appreciation for the beauty of life that dwells in both similarity and in diversity. World peace is a tall order and I try to follow Mahatma Gandhi's great directive...."be the change you want to see in the world." So, if I want more peace in my world, it has to start with me. The best way I know how to do that is to live in and act from my "heart space" more often.

I'm grateful for two particular teachers who helped me understand the importance of being more aware of and present in my heart center. I was blessed to start my yoga training with Sianna Sherman who encouraged me to look for the good already present in the world before focusing on the aspects that could use a little transformation. Sally Kempton, who wrote "The Heart of Meditation" also had a big impact on my emotional growth and health. In her book Sally presents techniques and exercises to help you get past the worry and judgement of the logical mind and settle into the heart space which is filled with inner wisdom, peace, and understanding.

Living in my heart has actually been a little challenging these past few days. The challenge started at 11:30 pm on May 1st when my husband came in to say goodnight. I was asleep and he woke me up to say, " I have one more birthday present for you. Osama Bin Lauden is dead. They killed him." In that dreamy state I felt shock and surprise. I wondered did my wish work?.... "Will this be a step toward world peace?" ....... Then quickly I wondered "well what will the retaliation be?"..... More than anything I've been challenged and saddened because of all the harsh words people are continuing to throw around at each other in response to different reactions about what has happened. When we diminish others for having a different opinion than our own, aren't we going against the very sentiment that this country was built on. When we stop listening to opinions that differ from ours, we block the creative flow of life. We create fractures in the web of life. We break ourselves apart. When you live from your heart, you live from a place of curiosity and an understanding that none of us, not even one of us, has ALL the answers. We are here for each other. We are different so that we can support, or challenge, or entertain each other. We are here to give each other joy. By living in our hearts more often, we can find an inner strength and a broader perspective that can help to bridge the gaps that separate us. I imagine that a lot of the jubilation and criticism is reactionary and I hope we'll all settle into an easier flow of conversations in the days to come. By no means am I denying my own reactionary tendencies but going forward,  I will do my best to hold peace in my heart and mind so that I can readiate those qualities to those that I interact with every day. I will do my best to be the peace I hope to see in the world.

Om Shanti (may peace prevail)

Welcome Spring

Well spring certainly has sprung here in our part of the world! This year it felt like it took an especially long time to thaw out. Just as soon as the thermometer reached that comfortable place the trees burst into blossom as if they too had been greatly anticipating the warmth and light of the sun. For as long as it took for the trees to blossom, it seems a shame how fast the first act of the show is over. Before you know it, we find ourselves amidst a shower of petals under a golden-green canopy.

The other evening as I walked amongst a parade of blooms, I found myself contemplating on just how fast the showy blossoming is in comparison to how long the trees and plants thrive throughout the spring and summer. While the blossoms are a wonder to look at with their beauty and flash, it is the mature foilage that feeds the trees and purifies our air. If you're around me or read my writings enough, you'll hear me talk over and again about how important I think it is that we, as a society,  overcome the negative connotations and judgements about aging. Perhaps we do lose the look of "freshness" and "smoothness," but hopefully with our years we also gain the ability to enjoy who we are as individuals and recognize more fully how we contribute and make a positive impact on the world around us. My wishes for you this spring season are peace, love and hope.

An Inspiration: Ann Segal

To flourish and survive in life one must have perspective, a sense of humor, a sense of self, a strong connection to something larger than oneself, the ability to be in the world but not totally of it, a strong sense of personal boundaries, trust, tenacity, and a deep love of life.

Ann Segal creates gorgeous photographic images but it is her calm strength that is most inspiring to me. Last month as I was struggling to stay healthy Ann appeared in several places for me and inspired me to start this “Spotlight” on remarkable individuals. I met Ann in Yoga class. Two converging paths brought me to Yoga. One was that I was asked to teach it at the gym I worked at and the other is that I was looking for pain relief from a back and neck injury. I came into Yoga expecting not to like it. I remembered my mom doing a few moves on the floor with Lilias on TV and I thought yoga was for “old people” (sorry mom). It’s true that most of the people in my first Yoga classes were older in years than me but in no way were they old in their bodies and minds. I couldn’t believe how strong and kind everyone was that I met through Yoga.  Ann was one of those individuals. At the time she taught Restorative Yoga which is a gentle and rejuvenating form of the practice. I thought it suited her perfectly because of her calm voice and steady presence.

I got to know Ann better when she took pictures of my baby girl. Even though I knew that Ann had a calming presence I was amazed to see it in action as she took photographs of Bela. Bela has always been a feisty girl and never seemed to settle for even a moment. But, she did for Ann. I was thrilled when the photos came back. You see, Bela was born  without the muscles that lift our eyelids up. So, while most photographs focus on the look of the face this concept would not do justice for our beautiful baby. Somehow Ann captures the essence of a person or a scene that she photographs. She used a perfect tag line at the time, “Seeing with the Heart.”

Along the way I found out that Ann had moved through Cancer. I wondered if surviving and then thriving after a life threatening illness didn’t make her appreciate life even more fully. Ann is one of those people who surprises me every time I see her because even though a year may have passed she always looks even more vibrant than the last time I saw her. As I worked through my illness, Ann posed the idea that perhaps being sick is the body’s natural way of detoxifying. Having overcome illness in such a positive way, I felt like she deserved great respect for her advice on health and wellness and I wondered what other insight Ann might have to share about thriving so fully in life. So, I asked her if she would share a little bit on her view of flourishing and thriving in life.

Here is Ann's response....

I am honored and flattered to be written about and somewhat amused to be called an ‘older woman’ (but that is the truth).

To flourish and survive in life one must have perspective, a sense of humor, a sense of self, a strong connection to something larger than oneself, the ability to be in the world but not totally of it, a strong sense of personal boundaries, trust, tenacity, and a deep love of life.

Taking care of myself is a big part of my life!  I have learned to identify, understand and consider my own needs first.  I try to manage my time in a way that supports my well-being.  I know how important moving/breathing is particularly for me so that is one of my priorities.  Yoga, tai chi, qigong, pilates, gyrotonics, walking are consistent practices in my life.  I practice yoga (have studied and practiced for 40 years!) daily at home in the early morning, usually walk daily where I live and most days of the week participate in the other activities mentioned. I know I feel better eating lighter/organic food and I try not to be rigid about that. I receive a massage every other week, see a chiropractor regularly and get acupuncture seasonally.  I have been doing a two week cleanse in the Fall and Spring online with Dr. John Douillard, an Ayurvedic practitioner in Boulder.  I meditate and do a restorative yoga pose daily.  I read (a wide range of) books and articles that interest me/am a gatherer of information. I have two wonderful dogs and I am in a happy/supportive long term relationship/marriage. We travel quite a bit which is always creatively inspiring/part of why I travel is to discover magic and photograph it.  I enjoy gardening/grow mostly greens, herbs and some flowers/I enjoy being connected to the earth and elements that way.

What keeps me motivated and inspired is really quite endless!  Right now the change of seasons is inspiring: the honeysuckle and trees leafing out, the daffodils and magnolias blooming/the ability of nature to renew itself

never ceases to amaze me.  Watching my dog grow from being a puppy…witnessing other artists’ creative expression…when we travel observing new landscapes, different cultures…a great film/many forms of music/great contemporary architecture/great writing…I am inspired by the organic/green movement/by people who speak truth to power…

Resources:  Since my cancer experience 12 years ago I have been studying/practicing Ayurveda which is a very individually based system of health.  One of the things I like is its exuberance for life. I get alot of info from John Douillard’s website, lifespa.com but also read/listen to Deepak Chopra.  For politics I like Rachel Maddow,  Bill Maher, truthout.com and the Daily Beast.  I highly recommend checking out gyrotonics/gyrokinesis at Body Mind Balance/it is all about spinal fluidity and I find it very therapeutic/I call it ‘goddess work.’  Great Pilates there too. I study tai chi and qigong with Alan Hundley at Shine and highly recommend his classes and massage.  I have done panchakarmas (week long Ayurvedic cleansing including daily massage) at the Raj, Rasayana Cove and The Chopra Center and would recommend all. There are many good acupuncturists these days in Cincinnati/I have been going to the Alliance Institute for Integrative Medicine for many years/pioneers in alternative healthcare.  Some of my photographs are on the walls there.

People who have inspired/touched/resonated with me and/or raised my vibration are:  Swami Satchidananda, BKS Iyengar,  Michio Kushi, Sally Kempton, Howard Zinn, James Baldwin, MLK, Malcom X,  Phillip Glass, John and Alice Coltrane, Pharoah Sanders, Barack Obama, Queen Noor, Deepak Chopra and my uncle Dilly Segal.

I have some upcoming shows of my photography:  May/Skytop Starbucks (Mt. Washington) and June/Harper’s Point Starbucks and Awakenings Café.

A Breath of Fresh Air (& Allergies!)

Yesterday was the first day it felt warm and dry enough for me to open the windows and doors to let the fresh spring air rush through our home. (Although by the time this posts, I'm sure it will be raining again!) Wow! That fresh air felt so good blowing through the house. I could feel parts inside of me that had been hibernating spring back to life in an instant. Having an energy surge like that is vital because at the same time that the spring breezes and blosoms offer a lift to my mood they also carry allergic reactions.

As the trees burst into bloom, my body like many others, feels overwhelmed from all the pollen in the air. Though we didn't know it at the time, I have suffered from allergies for most of my life. I missed many days of school when I was little because for me the allergy reactions had always gone beyond just sneezing and runny eyes, at times I feel really sick. Allegra got me through my 20's and then finally near the age of 30, I saw an allergist only to find out that I'm allergic to almost anything that grows! Fat chance that I'll be avoiding nature because walking in the woods is one of my favorite activities. After several months of allergy shots, I gave up on them because they just made me feel worse.

So, after resigning to just deal with the symptoms, I was a little surprised to find my allergies easing up. I give credit to my yoga practice. It might be that the breath training that happens during a yoga practice has helped me keep myself more clear of the pollen, but I think more than anything, it's the way that yoga helps me alleviate my stress response. Knowing that allergies are said to be the immune systems OVER-reaction to blocking elements that it deems harmful to the body (aka pollen and ragweed), I've come to the conclusion that learning to be more proactive rather than reactive in my thoughts and actions has helped me calm my immune system and other body systems as well.

Then again maybe I should trust my body. Maybe this sudden onslaught of pollen isn't good for me. Maybe I should be glad that all this sneezing and watering is keeping me more pure and clear inside. (There I go looking on the bright side. Although it might be "annoying" to some, thinking like that does help me get through some rougher times.) The truth is I prefer not to feel sick during my favorite times of year. I think yoga is the biggest help to alleviate my allergy symptoms and I've stumbled on a few other good holistic ways to manage them throughout the years that I'll share with you here.

I eat local honey throughout the year. It must be LOCAL because the idea is that the honey contains elements of the pollen you'll be exposed to in the spring. Little doses throughout the year help get your resistance up in a gentle way. I put a drop in my morning tea so itt's yummy and comforting to boot.

First thing in the morning, gently blow your nose and use a Neti Pot. Personally I've never had much luck with the Neti Pot but I do have friends that swear by them.

The last couple of posts have been about Ayurveda. Ayurveda has lots to say about allergies. My friend Liz Stites, Ayurveda practitioner is offering a workshop this weekend and does one-on-one consulting. Her contact info is listed on the "What the Heck is Ayurveda" post.

Last and certainly not least. Check out a good yoga class that includes mindfulness, breath work and relaxation.Here's a link to my schedule. If you want help finding a good class in your area always feel free to contact me. www.flourishunlimited.com

Aaahhh-choo! and God Bless You

Yoga and Ayurveda for the Spring Season

Last weekend I presented a workshop with my friend and Ayurveda practitioner Liz Stites, called "Yoga and Ayurveda for the Spring Season." If you don't know what Ayurveda is, check out last week's blog, "What the Heck is Ayurveda?" Much like my view of Yoga, I see one of Ayurveda's great attributes as the focus on cultivating greater awareness of oneself and respect for one's relationships with everything. With increased self-awareness and with respect for our community and environments, we can tip the scales toward the sides of greater vitality, harmony and joy.

Ayurveda suggests shifting our diets and lifestyle choices such as exercise and work habits throughout the seasons and cycles of our lives to keep greater balance and health. Ayurveda uses the "three dosha's" to classify different variations of life energy. Kapha Dosha shares qualities with earth and water. Pitta Dosha is like fire and water and Vata Dosha is linked with air and ether (space). Kapha is prevalent in youth and in the seasons of late winter and early spring.  It is the energy that supports life and love. Liz tells her students and clients that, "Kapha creates a container for life to grow." Kapha is nurturing in nature and is the energy of acceptance, love, and protection. Kapha is cool, calm and collected. Kapha is stable and strong. Liz points out that all we need to do is to look outside to experience Kapha at work. The animals are all a flutter with love, babies are being born, the trees are budding and the plants are blooming. As the rains pour down, water brings life back to the earth. Water penetrates the ground making it receptive to plant life rooting and blossoming. The water and wind help to clear away the debris that has accumulated over the winter months.

Because Kapha dosha does have a tendency to accumulate and because Kapha is so easy going, if we accumulate too much Kapha dosha we can begin to feel heavy, thick and lethargic. Too much Kapha energy can present itself as colds, allergies with excess mucas in the body, sluggishness and unhealthy attachment to relationships or possessions.

While the first few months of the New Year are the perfect time for reflection and germination, the Spring presents us with a perfect opportunity to let go of the old and to look closely for the new life that is just beginning to blossom. It's time to clean up, renew and get growing again. An excellent spring yoga practice includes warming vinyasa, invigorating standing poses, inversions and arm-balances, purifying twists and heart-opening backbends. Feel free to hop on over to my website to print out a copy of the handout from this weekend workshop which includes my "Greet the Day" sun salute. This is a super easy and gentle yoga sequence designed to help you feel the sweet, easy, grounding energy of Kapha. While its a perfect "first thing in the morning or last thing in the day" practice, you will likely benefit from a more vigorous and energizing practice throughout the rest of the day. In the workshop, I encouraged participants to add poses into sun salutes during home practice. If you've never taken a yoga class before, there is no time like now to start something new. Check out my schedule at www.flourishunlimited.com or contact me if you need help finding a class in a location near you. At any rate, I hope you find some ways to get energy flowing so you never stop growing. Happy Spring!

What the Heck is Ayurveda?

"Ayurveda is about vibrant living. The word means 'Science of Life.' It helps us to find health and wellness by living life in balance. Many scholars consider Ayurveda the oldest continuously practiced form of healing. It originated in India more than 5,000 years ago. Ayurveda understands each person is a unique individual—with our own personalized health needs. This ancient science is often called the 'Mother of All Healing' because it provides tried-and-true principles for simple, daily food and lifestyle choices. Balance, well-being and vibrant living are all within reach with Ayurveda." ~Elizabeth Stites

I am very excited to be presenting a workshop this weekend with Ayurveda expert Liz Stites. We are presenting Yoga and Ayurveda for the Season. We will be focusing on how to make the most of the Kapha Energy or Energy of Spring. We will present easy tips, techniques and yoga poses to keep you in perfect harmony through this change of seasons. Please join us at Shine Yoga Center in Hyde Park from 2-4 pm. Shine pass holders can use your class pass. For everyone else it's just $15 for a great class and info you can use in your everyday life. I hope to see you there! If you aren't able to make this workshop but are interested in learning more about Ayurveda please visit Liz's site www.ayureka.com.

The Luck o' the Irish

I'm hoping today really does bring some luck as I start a new newsletter. Please click the link below to check it out for today's dose of inspiration. In this issue  I'm reflecting on the events of Japan over the last week in relation to the resilience and joy of the Irish heritage. I've also included my favorite Irish Blessing. Once you visit the newsletter link, please feel free to join the list and share with friends. If you are on Facebook, I've also started a company page for Flourish Unlimited ~ Yoga + with Kate Noble. I'll post that link below as well. I hope you have a great day! Kate

Click here for >>>The New Newsletter

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Spring Cleaning

Oh yes! It's that time of year in my little part of the world. Although it's not officially spring yet, Mother Nature has begun her work in this next growth cycle. The sun is shining a little more; coaxing life from sleep. The winds continue to scrub away old debris. As the heavens have opened up, the earth is recieving a deep and rich soaking. The rivers are over-flowing with energy and every where you look nature is sprouting and budding; the gray of winter is steadily coming back into full color.

In my last post, I spoke of how I've been mildly ill for oh too long now. In the midst of this "illness," I remembered a friend once commenting that she viewed illness as the body's natural way of detoxing. I'm trying to keep this in mind as I move through this cold/flu/fever/whatever. Synchronistically, I ran into my friend, Ann, for a brief moment at the grocery store a few days after remembering her remarks.  Later that week she ended up commenting the very same sentiment in response to my blog. I have this little game I play that when three "hits" on a certain subject show up in my life, I imagine that "spirit" is working to get my attention or to verify an experience I've been going through. So, I'm going with the idea that my body is doing it's own spring cleaning or detox and I am continuing to be gentle with myself to support the process.

This little event has also inspired me to begin a new feature where I will "Spotlight" some of the inspiring people in our community. I have certainly benefited from the wisdom and talents of so many and am excited about the opportunity to pass on their insights. Ann has graciously and enthusiastically offered to be my first "Spotlight." We'll be working on a little interview this month so that I can share this remarkable woman with you. Helen Keller said it well, "Alone we can do so little; together we can do so much." 


Happy Spring Cleaning, Detoxing, Fasting and Whatever Else you might be doing to transition from the season of winter to spring. Look for Ann Segal's interview to come. In the meantime you can visit her website at www.annsegalphotography.com

Sometimes You Do Everything "Right" and It Still All Goes "Wrong"

For any of those of you who have been following along here, I apologize for my absence. I have been sick for over three weeks - not full on sick but definitely not functioning at my best. So, as I've spent the last two months (and really the last 10 years) talking about the importance of a healthy lifestyle to  stay well, I can't help but feel a little hypocritical for being "under the weather" for so long now. I guess more than anything though my illness is a small reminder of our own individual vulnerability. The truth is that while what we do does matter, it isn't everything. There are so many other forces at work in our lives than what we personally control. Because we can't control everything it is helpful to have an internal anchor to help us stay afloat when the seas get rough. 

The concepts of yoga are instrumental in helping each of us connect more fully to the internal anchor that is always present in our hearts and minds. A key element of the Anusara yoga style is to "look for the good first." By doing this we can begin to transform all the things that have gone "wrong" in our lives into experiences that allow us to connect with and understand the big picture of life more fully. The next time something "goes wrong" for you, perhaps you can look a little deeper and ask yourself what strength you might gain by moving through this experience. Life is certainly full of difficult challenges and we can either let them break us down or get stronger from them. 

I want to say a quick thank you to all those who have helped me over the past few weeks in the smallest of ways by covering for me at work, making me soup, helping with my kids, and just by being more gentle with me. This concept of being more gentle with people is one I will carry out of this last challenge. Being "sick" for so long has been a reminder of how possible and likely that someone may be walking along appearing to be completely normal on the outside but inside feels terrible. I think it's safe to say that most everyone really is doing the best they can with what they have. I think an extra dose of gentleness towards ourselves and each other is a great way to make the world a better place with very little effort.

Defining a Food Philosophy

Here we go…. The food topics are almost always guaranteed to get emotions going. Why? Because the chemical compounds in food react with the chemical compounds of our bodies and minds and we feel them as emotions. Yes, chocolate can make us “feel” elation, alcohol can make us feel more relaxed, caffeine can make us feel more alert, and so on. In more ways than one we are what we eat. Although, what we eat doesn’t necessarily make us “who” we are it certainly makes us “what” we are. We are made up of our body’s reactions to the components we consume. For this reason I think it’s very important for us to be eating what we “want” to eat rather than what we “feel” like eating. Because often what we want to eat is merely out of habit or addiction to the feelings that certain foods evoke. Notice the difference in the way you answer the two following questions:

1. I feel like eating ______________.
2. I want to feed myself _______________.

I really believe each one of us has an incredible amount wisdom inside of us that is just waiting for us to tap into. When we want to improve the quality of our life and health it’s very useful to take a step back out of the emotions of food and view our habits more objectively. Defining a food philosophy can be helpful for you to make healthy and empowering food choices. It can act as guide when you make food choices to help you stay on the track you want to be on rather than just satisfying a temporary and fleeting feeling.

The philosophy I use now has come out of years of my own struggles with food. I finally feel good about how and what I eat and I know that it also makes me feel better. (Feel free to visit my other blog  www.kateeo.blogspot.com for my personal story which I’ll be posting in a few days.) In a nutshell my personal philosophy is to eat as much natural and “primitive” food as possible. This means I try to think about the basic needs of my body in each season. If I lived before modern conveniences, which is what my body was designed for, what would I be eating? Don’t get me wrong, there are plenty of items I indulge in and enjoy fully but I do work hard to eat and feed my family in a way that supports our bodies and minds so that we feel healthy and happy.

When you define your personal food philosophy, you might consider your own relationship with food. Is it a healthy one? Is your diet empowering you or is the majority of the food you eat merely satisfying hunger or cravings. There are so many factors that come into diet choices: time, convenience, taste, health needs, ethics, and more. You might ask yourself what factors are motivating your food choices. Do you feel good about what you are feeding yourself and your family or are there some little shifts you might like to make to nourish your body, heart and mind better. What do you want to feed yourself today and beyond? What are the small shifts can you might make to feed yourself better and how can you begin to implement them? Small changes over time have lasting effects. Having a personal food philosophy can help you navigate all the food advice that is out there in so many great books and websites. If you are looking for a place to start or some fresh ideas check out some of my recommendations listed below. I hope you eat well this week. Take care!

~~~~~~

Although I’m sure my mom takes credit for teaching me to cook and she certainly got me off to a good start, I really learned to enjoy cooking by watching The Food Network while nursing my daughter! Some of my favorite cooks on the network and website are Giada DeLaurntis, Robin Miller and Rachael Ray.

www.foodnetwork.com

www.rachaelray.com

www.wholeliving.com website and magazine

www.everydayfood.com website and magazine

I also am a big fan of the cookbook section of the library. I always have a few food philosophy and cookbooks checked out. I think the best diet plan book I’ve read in a long time is…

The Core Balance Diet by Marcelle Pick (not for vegetarians!)

Here’s Marcelle’s website.

http://www.womentowomen.com/programs/weightloss/howitworks.aspx?id=1&campaignno=womentowomen&adgroup=ag10corebalance&keywords=core+balance 

I also think Ayurveda is an amazing lifestyle strategy and you’ll hear more about that in the months to come. This one takes a little investigation to get going but once you understand some basic concepts it is a remarkable system for bolstering health. As I was typing this article based on Ayurveda came into my e-mailbox, check it out… http://life.gaiam.com/article/spring-detox-foods-shopping-list?utm_source=bluetext&utm_medium=email&utm_campaign=Life&RMID=2011_02_17_Glife_DetoxFoods_20PctBackCare&RRID=11851664

Want Love??? Be Love!

We're all looking for more love, aren't we? We're looking for love from the significant people in our lives, (some are looking for love from everyone they meet); we're looking for love in our work, in our hobbies and likely in every aspect of our lives. But where does that love come from and why do we expect others or outside experiences to supply it for us? Certainly we all deserve to be loved but if we want more love in our lives we have to be willing to give it out too.

As I contemplated "Love" for today's Valentine’s Day post, I seemed to hone in on altering Gandhi's great quote, "Be the change you want to see in the world" to "be the love you want to feel in the world." It seems to me, that our society is so focused on being "in love" that we forget that love really comes from within us. It's true that someone or something can spark the sensation of love within us but the source is still inside  — not outside. So if we feel that we're not being loved the way we're meant to be or if we don't feel like we are in love with our jobs, maybe it's up to us to tap into the love within and bring it out more fully. 

A large part of the Anusara-inspired yoga style that I teach is concerned with cultivating certain heart qualities like love, peace and vitality. During a yoga class or practice, we focus on a particular quality that we would like to feel more of. By contemplating on this quality and practicing with it, we can build more of it and increase our insight of how we can cultivate it in our every day lives. Self-love is an extremely important heart quality to cultivate. I think loving yourself sometimes gets a bad rap because I'm not sure that many people are really comfortable with loving themselves. Does it seem selfish? Does it seem elitist? I'm not really sure what the problem is but I do know that not loving yourself is a problem. When we don't love ourselves, we don't feel whole, satisfied or complete. When we go looking for something outside ourselves to fill that hole, we end up with dysfunctions, addictions and just as dangerous dissatisfaction and distress. The truth is no one person and no one thing outside yourself can complete you. So on this Valentines Day, I hope you'll take a moment to consider how you might be more loving to yourself. 

As much as love is a noun it's also a verb. Here's a few ways to be more loving to yourself: feed yourself nourishing food, drink plenty of water, breathe more deeply and easily, take care of your living environment, exercise, stretch, challenge yourself to remember what is special and unique about yourself, and I think most important of all is to do something that makes you sparkle. If you don't know what that is anymore make a commitment to find out. I also realize there is a point in life for many that doing what makes you really happy just isn’t possible anymore. I hope that if and when that happens to me I’ll remember that I still have the choice to rejoice in the happiness of others. Once your plugged into the source of love within, you open up a stream to send that love out into the world. When you give your love away, you’ll no doubt open yourself up to receiving love in return.

MC Yogi sings one of my favorite love songs and he’s giving it away for free download. Check it out here…

http://www.youtube.com/watch?v=rpVUih5nY9g&sns=fb

Why do Yoga?

Why not?!?

OK, so really why Yoga?...  Yoga for a million and one reasons! I came to Yoga when two separate paths converged at one transformational space. I found myself unexpectedly teaching yoga before I really knew what it was (more on that another day) and practicing yoga myself for pain relief. Yoga changed my life in so many positive ways.  I truly believe everyone can benefit from some type of yoga because it is such a diverse, empowering, and harmonizing field of insight. You'll hear a lot more on this along the way if you stay tuned to this blog but what you should know is that for as many personalities as there are in the world there are just as many "personalities" of yoga practice. Some are fast and flowing, others are precise and challenging, and still others are easy and relaxing. What I wanted to offer today is the most basic form of yoga I can think of. I'm attaching a link to the "Inspirations" page of my website. If you scroll down, you can click on the link "Anyone - Anywhere Yoga Chart."  http://www.flourishunlimited.com/inspirations.html

This chart has just a few very easy and basic yoga-inspired stretches designed to help you combat the less than ideal postures and habits we all experience most days. Because we spend so much time in a modified fetal position throughout the day, our bodies suffer effects from poor posture. By sitting at our desks, in couches and in the car for extended periods of time, we end up tightening the muscles of our hips, chests, shoulders and necks. As these muscle groups get tight, the core muscles of our trunks get weak. This combination often leads to back, neck and shoulder pain. Just a few movements done with self-awareness can help you bring your body, mind and heart back into better alignment. Yoga is fast and effective and I hope you'll try this short, easy routine.

New Moon Wishes and Goals

Happy Chinese (lunar) New Year! Today marks the first new moon of the new year. For a few weeks now, I've been talking about this time of year being a great time to either re-invigorate or to start work on small changes that might bring about increased vitality and harmony. I first became interested in using the Chinese New Year as a goal setting tool when I read an article by Katie Weber. Katie Weber is a Feng Shui constultant and writes a fantastic e-newsletter called The Red Lotus Letter. I tried to find that original article but wasn't able to. You might check out her website though which is full of cool insight and inspiration for increasing your life energy flow. www.redlotusletter.com She also has lots of fun info about the Chinese New Year.

In that article Katie recommended making wishes or setting new goals with each new moon throughout the year. In many traditions the new moon marks a period of re-birth, increasing energy and growth. On the other hand the period of time between the full moon to the next new moon phase is recognized as a period of release, surrender, letting go and increased sensitivity and receptivity.

The added bonus of coordinating your New Year's resolutions, goals, intentions or wishes with the cycle of the moon is that you can use it throughout the year. Each new moon can act as a reminder of this years goals and intentions. You can also use it as a "pump" to keep the energy flowing to your intentions throughout the year. As the moon grows from new to full, you might work on the action oriented aspects of your new moon intentions. What can you actively do to promote positive changes for yourself? Let this two- week phase be a time of increasing action and energy. This is the planting, changing, growing, manifesting phase of the process of change. As the energy of the moon, wanes from full to new again, you might focus on surrendering a bit. Allowing life to lead the way in a sense. What can you let go of? Where can you surrender and soften to allow energy to flow. Make sure that you also focus on appreciating the small changes you have made. Make sure you take time to appreciate the positive changes you've made. True gratitude is one of the most empowering force in the universe.

The pulsation between action and surrender is essential for all growth! Everything in you, and everything in nature pulses with life. Our hearts beat with a steady rhythm of contraction and expansion which moves life energy through our bodies. Our days pulse between night and day and between winter and summer so that all things can sustain themselves through growth and with deep rest. We can only live by alternately breathing in and breathing out. When making life changes I think it's just as important to pulse between actively pursuing your goals and allowing yourself time to be more gentle with yourself and appreciate not only your progress but the way that life also has a way of helping you out when you really commit to change.

Here's to your new moon wishes. May this year be full of blessings, loving connections, and personal joy.

Getting Back on Track

When I started this blog at the start of the New Year, I mentioned that I felt that January 1 is a hard time to make drastic changes. I shared that I like to wait until the New Lunar Year which will happen this Thursday, February 3rd. So while you may be at a place where you are holding fast to your resolutions or have already fallen away from changes you had hoped to make, I encourage you today to take a moment to reflect on the things that you do each day that either increase or decrease your own vitality and feeling of satisfaction in life. You might find one or two things or habits in particular to focus on  either decreasing or increasing so that you may feel greater levels of harmony and fulfillment. Small changes are the best! Small changes are harder to make than everyone thinks but they add up exponentially. As your energy and mental clarity increases, it is usually natural to start making more and more changes that transform your attitude and your life in a graceful fashion.

For me, it's committing to keep making it back here on a regular schedule and doing more things just for fun. My dog's passing and then a project that ate up every moment of spare time I had for two weeks knocked me off course. There will always life events that have the potential to knock us off course. When that happens we have many choices:  we might just need to sit tight a bit, perhaps some redirection is called for or maybe you just pick yourself up and get going again. Sometimes being knocked off course points out that perhaps the goals you were chasing weren't really the right ones for you at this time. Taking time to get clear about what you really need and what you actually want is essential to living an empowered life. I think there is a lot of pressure in this country to "stick to your ideals." But, what about maturity? What about the fact that we are (hopefully) always learning and growing and that what we once thought was what was right for us might have changed. With increased self-awareness and sensitivity it's easier and more fun to maneuver the inevitable changes and challenges that life has to offer.

Keys to Health and Healing

If you want to experience the greatest potential for health and happiness, it is important to have a strategy. It is in the nature of the pulse of life to move through periods of health and occasional illness or injury. Most of the time our body naturally recovers. However, our body's natural ability to heal is often hindered or slowed due to effects of stress. Although short bouts of stress actually elevate our body's natural defenses, long-term stress wears us down.

Most of us think of stress as the result of interpersonal-connections or our mental response to life's circumstances. But much of the stress that decreases health is measurable physical stress on the body. On a daily basis, we are all exposed to countless chemical toxins in which our bodies work viligently to filter out. These chemicals come at us in the air, in our water, in our food, in our grooming and beauty products, in our cleaners, weed killers and more. Our bodies experiences stress from less than ideal diets, constricted breathing and dehydration. Decreased movement, poor alignment and repetitive use movements wear down our musculo-skeletal system. Lack of sleep, a disconnection from nature, lack of sun exposure, noise pollution, too much staring at tvs and computer screens, among many other habits all contribute to physical stress.

It's not my intention to cause more stress by pointing all of these challenging influences out but I do want to call attention to the importance of having a personal health and well-being strategy. What can you do to nourish and care for yourself, your family and your environment so that you may offset some of the daily stressors we all experience? These small habits and rituals or "keys"  that you incorporate into your lifestyle will support your body's natural tendency to thrive.

Here are a few suggestions:

• Decrease the amount of toxic chemicals that you are exposed to on a daily basis. There are great natural cleaning and grooming products out there that are healthier for you and our environment.
• Check your drinking water. I've been hearing about this element of health more and more lately. Recently I came across an article on the health and safety of the drinking water in our country. Although our City of Cincinnati was rated 16th in the healthiest drinking water out of 100 cities in the nation, there were still 7 chemicals that exceeded health guidelines and 16 pollutants found in the water. Changes we might make to consume healthier water might be to decrease our own use of chemicals, get a water purifier and demand healthier tap water. This link will take you to the study http://www.ewg.org/tap-water/home .
• Reduce the amount of processed and refined food that you consume. Increase your consumption of fresh, natural, organic and whole foods.
• Get daily exercise.
• Check up on your posture. An Anusara yoga class is a great place to learn more. You might also make an appointment with a well-informed personal trainer, yoga teacher or chiropractor.
• Get out in nature. The air is most pure amongst a grove of trees. Give your mind a rest from the drama of everyday life by visiting  a park. Our natural world is essential to our health and survival and also reminds of the great energy of life that we all share. 
• Put some stress relief strategies in place. A few ideas might be: breath exercises, daily exercise, hobbies, getting together with good friends, visualization, journaling or just anything that makes you feel good naturally.

On his holiday, I didn't feel like I should leave today's blog entry without mentioning Dr. Martin Luther King, Jr. All of us can use his example as a source of inspiration. He knew in his heart that what he experienced in the world around him was not right. He cultivated courage, wisdom, passion and endurance to make changes with great skill. He aided the transformation of an entire nation of people and overcame fear, hate and resistance. If he had it in him to influence history, I believe we all have it in us to make simple changes that will create a better life for ourselves and our world.

Take care!

...And, Sometimes You Just Have to Get Through the Day

Sometimes you flourish and thrive and other days there's nothing to do but make it through. I’ve had a rough week this week. In my food post on Monday, I mentioned that my dog, Chloe, had not been eating. Her time with me on this planet, ended on Tuesday night. I loved her like a child and miss her immensely. I have to say the pain is stronger than I expected. In times like these one has to pose an important question, “am I going to slow down and honor the pain I’m feeling, or am I going to push through it?”

Sometimes there appears to be no choice. We know people are expecting things of us and we also place expectations on ourselves. It is true that we need to be challenged in order to grow but sometimes we just really need to give ourselves a break. I think our society today is definitely “a push through the pain” society. Just look at the pharmacy shelves and the commercials on television for all of the pain-killers, acid reducers, anti-depressants, and more. Don’t get me wrong, I understand there is a time and a place for medicine and I am grateful for all the physicians, surgeons and researchers out there who are working to improve our health and wellness. I just really think that if we all felt more comfortable with giving ourselves time to more fully heal when our hearts, our bodies, and sometimes even our egos are bruised, we’d all feel much better more often of the time. 
I am grateful for the practice of yoga, which has helped me to become more self-aware of how my behaviors and life circumstances are affecting me. In a yoga class you start to pay more attention to how the way you move and think affect the way you feel. As you increase your self-awareness, you start to see more clearly what little things you can do for yourself to ease your pain and encourage faster, fuller healing. Sometimes it means challenging yourself to do things you are a little uncomfortable with and other times it means retreating a bit and allowing yourself time, space and a healthy dose of TLC to help you recover more quickly and grow more fully because of the experience.
Thank you to everyone who sent little notes of recognition and comfort. It was very helpful and much appreciated!

FooD!

I don't really think I can have a health and wellness blog without talking about food! So I guess this is as good a time as any to start the conversation. Food is intensely on my mind for several reasons. 1 - I'm in the middle of a food-based "cleanse" where you simplify your diet to give your body systems a break and help you find greater balance. 2- The topic of food and dieting is all over the media because diet and exercise resolutions are so abound right now. 3- My sweet doggie is not eating! So here I am cutting back on food for myself and doing everything possible to get her to eat something. To keep the topic light in my heart, I joke that she has simply decided that life isn't worth living if she has to eat dog food. So "master" has become "servant" (although it's never really been like that) and I find myself making special meals for her that my husband and I hand feed her.  All this situations are shining a light on the preciousness of food.

Food is life. Food is medicine. Food fuels us and feeds us. Food can give us great pleasure. Food connects us in celebration and conversation. But, food can also do all the opposite things. In this time of reflection, you might ask yourself what small changes you might make to both enjoy your food more and get more out of it.

If you are interested in paring down your diet, here are a few links that might have some good info. I am doing an Ayurveda Balancing Program in which I'm eating lots of kitchari + veggies. The food is actually very tasty but no doubt it will be new to a lot of you. I'm including a website with an article about it and another with recipes. Whole Living Magazine also puts out a great New Year's/New You edition each January. Much of the info is on their website. Check the links below and Eat Well!


http://www.wholeliving.com/photogallery/4-week-makeover
http://www.yogajournal.com/lifestyle/888
http://www.ayurveda.com/online_resource/kitchari_recipe.htm

Sunday, Jan 9th > Workshop > Use Yoga to Improve Winter Health

BRING BALANCE BACK INTO YOUR LIFE… 
YOGA AND AYURVEDA FOR THE WINTER SEASON

JOIN US FOR A WORKSHOP THIS SUNDAY (JANUARY 9TH) 

FROM 1:30 TO 3:30 P.M. at Shine Yoga in Hyde Park

Is winter already dragging you down? Do you feel susceptible to digestive issues and disruptive imbalances like the flu, anxiety and insomnia?  Why does this “funk” seem unavoidable?

From an Ayurvedic perspective, the accumulation of Vata energy is causing depletion in the body. From a Western perspective, the accumulation of holiday stress is keeping you from your “regular” routine. Both hold true when it comes to your health. 

Yoga and Ayurveda for the Season is a workshop dedicated to bringing Yoga and Ayurveda together in action.

This two-hour workshop is designed to help you safeguard your wellbeing throughout this winter season. It combines a simple, Vata-reducing yoga practice with guidance on Ayurvedic diet and lifestyle choices. Attendees will depart with a Managing Vata tip sheet and a short home-practice for “grounding yourself” over the upcoming winter weeks.

Join Kate and Liz at Shine Yoga Center www.shineyoga.com this Sunday. Use your class pass, or pay at the door. The workshop cost is $15.00.

About Kate Noble and Yoga: The inspiration for Kate’s teaching style is rooted in the celebration of everyday living. She brings a wealth of information and passion from a broad background to help each student connect to their inner wisdom and cultivate greater personal harmony.

About Liz Stites and Ayurveda: Liz’s strong interest in individual wellbeing led her from business to the practice of Ayurveda. She is a Certified Practitioner from the Kripalu School of Ayurveda and studied under some of the world’s leading Ayurvedic teachers. She incorporates techniques that have been accepted for thousands of years in the East—with a practical approach for today’s Western living. 

Please visit my other blog for today's post.... www.kateeo.blogspot.com which is dedicated to more personal inspirations stories, notes, quotes and photos. I'll try to meet you back here Monday:-)