Yoga for PMS

Here’s one for the ladies! ❤ We’ve all been there. They are so so painful! here is a sequence to help relieve some of your period pains.

For more information on things you can do to get rid of/relieve menses pains, recipes, and more follow the link here

Pose of the Week: Triangle

trikonasana

Triangle Pose

TRIKONASANA

Benefits:

  • Relieves stress & anxiety
  • Aids to back tension and pain
  • Strengthens thighs, ankles & knees
  • Stretches abdominal muscles that assist better digestion.
  • Good for sciatica, osteoporosis, & flat feet

Asana Break Down:

Begin in Warrior II (Virabhadrasana II), straighten front leg and extend forward, hinging your torso over your front thigh. Allow your front hand to find a block, shin or the floor. If your hands are placed on the floor, make sure your hand is firmly placed palm touching the ground or remain on your fingertips without compromising your thumb. Some people even like to allow their hand to free float by their shin or ankle, using their core muscles to maintain the integrity of this asana. Allow your other hand to reach towards the sky.

Next, we want to align the body by twisting deeper in the pose. To do this, imagine someone was pressing into your hand that is in the air and encouraging you to twist your lower ribcage forward. Head should align with the line of the spinal chord. Draw shoulder blades closer to one another and check your torso’s alignment over your front leg. Often, people will puff their chest forward and either collapse their ribcage or put their body dramatically off balance. Make sure the center of your torso aligns with the center of your front leg. Allow there to be a mirco-bend in the front leg so that you don’t hyper extend. Back hip muscle should descend down towards the ground. Allow the back body to lengthen. Take your gaze towards the sky.  ❤

Lemon Garlic Tilapia with a Garden Salad & Green Beans

tilapia dinner

Hello internet family ❤ This is a long awaited recipe, requested by one of the sweetest women I know! Similar to the Salmon recipe. Same same, little different. Here it goes: Clean eating for the entire family!

Fish are a wonderful source of protein, omega-3’s, B12 and Niacin, amongst other nutrients. So however you do it, it’s a great meal to add into your diet!

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Ingredients

1/2 lb tilapia

1 lemon

3-4 cloves garlic

A pinch of Salt

A pinch of Pepper

Handful of Green Beans

1 sprig of dill

Olive Oil

1 head of Lettuce

1 Red Bell Pepper

1 Carrot

1/2 avocado

Serving 1

Cooking Time: 30-45 min.

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Alright folks, I’m pretty proud of this meal. It’s so nutritious and well balanced! You’ve got a great source of protein, good/healthy fats, and tons of veggies, each with health promoting qualities. Oh, and by the way…it’s delicious.

Set the oven to 375. Take out a baking pan and tin foil. Tear enough to create a tent around the fish. Take out your tilapia, place it on the tin foil, squeeze 1/4 lemon over it, season with a small pinch of salt, take one clove of garlic chopped and sprinkle on top. When your oven has preheated, cover your fish with the tin foil; again creating that tent-like quality. Set the timer for 15 minutes.

Next, chop up your salad fixings. Add more or less of whatever you like/don’t like listed above. Increase quantity if more people are joining you. Once your timer goes off, expose your fish, peeling away the tin foil. Place it back in the over for another 10-15 minutes. If you want your fish to become crispy set for 10 min and then put on broil for 5-7 minutes.

While your fish is finishing up, pour roughly 2 tbsp of olive oil into a frying pan. Add green beans, again adding a small handful for each person other than yourself. Take another 1/4 of lemon and squeeze over green beans. Take a pinch of salt and pepper, season to taste, and sprinkle over the beans. Add chopped garlic to the pan. Add 1 clove of garlic for every 2 people your cooking for. (For example: if you’re feeding 3 people, add 4-5 garlic cloves.) Mix ingredients together, covering the green beans with olive oil. Put on medium, cover with lid, stir every 30 seconds or so. Keep an eye on them so they don’t burn. Allow them to steam for 5-7 minutes, turning the heat down, if needed.

Once the fish is cooked, take 1/4 lemon and squeeze over top. Add a bit more salt or fresh dill if your would like. Taste the green beans, maybe add the last 1/4 of lemon to them and continue to season to your liking.

Enjoy ❤

Please leave a comment or request bellow! Keep em’ coming, I love it!

Be Here Now

being

Being is not knowing. I first heard these words from Harville Hendrix, PhD and it struck a chord in me. As a yoga teacher and someone who wishes to pursue a spiritual path I have found that spirituality has seasons. There are many days where I don’t want to practice yoga or I don’t want to sit and meditate. That’s just human. But knowing is not being. So knowing the Sanskrit of a pose and all of the minute mechanical movements of each asana, is not the same as showing up on the mat with an authentic, devotional heart. It’s not. I know because I have spent so much of my life living outside of the present that I have become so cerebral in my practice that I sometimes practice without heart. Knowing is not being. Yet, being is knowing. To show up in your life in each unfolding moment is a beautiful and challenging thing. Become what you seek. For what you seek is surely seeking you. It may not find you through the mind however, but through the heart instead. How do you become what it is you are seeking? I once asked this question through the lens of spirituality having seasons to a guru of mine. I said, “It seems to me like spirituality has seasons. Some seasons are abundant and I feel a deep connection to source and my practice. Other seasons feel depleted and I don’t want to practice at all. How do I continue to flourish when my practice is full and honor it when it is weak?” And he replied, “Spirituality is like a tree. It does not bare fruit in every season, but it needs to be watered every day.” Where can you water yourself more in this life? How can you become the most authentic version of yourself? 

Knowing is not being, but to be is to know. ❤

Let Food Be Your Medicine: Candida Cures

Candida Cures

During the Fall and Winter I tend to eat lots of sweets, basically from Halloween through New Years. And I think so do a lot of other people…. Unfortunately, in addition to exciting your taste buds, these seasonal eating habits add unwanted weight to the body and unwanted bacteria to the gut which can lead to imbalances in the body, namely Candida. So many people experience symptoms and side effects of Candida but they don’t even realize they have it. Common symptoms include: depression, anxiety, crying spells, low libido, poor memory, nausea, indigestion, stomach aches, athlete’s foot, hives, persistent cough, mucus in throught, sore throat, blurred vision, sensitivity to light, PMS and menstrual irregularities, yeast infections, and much much more1

The harsh reality is that everyone has Candida and most people experience one or more of these symptoms. In my unprofessional opinion I recommend doing the diet for one week to one month this holiday season will dramatically improve your health, your gut flora/bacteria, and your overall happiness in your body.

I, myself, recently found that I was experiencing a variety of Candida symptoms and am going on the diet for the next month. It’s a bit challenging as a vegetarian, and I will admit some rules will be broken for the sake of improving my health. But if you’re a strict vegetarian who may be experiencing these symptoms, don’t be scared away! You can still do the diet and be a vegetarian.

I’ve noticed that there is a huge emotional battle that happens when you try to rid the body of Candida, so just be aware of that. It’s like have the devil sit on your shoulder and tell you that not eating sugar is wrong. My guess is that this happens because your body is going through sugar withdrawals and sugar is 8x more addictive that cocaine.

Up above I took a picture of my groceries for Candida Care:

(From the left) Celery, Broccoli, Vaginal Yeast Suppositories, Salmon, Artichoke Heart, Olives, Sesame Seeds, Almond butter, Kyolic Garlic Supplement, Free range eggs, Plain Kefir, Zucchini, Zucchini squash, Lemon, Spinach, Candida Care, Licorice & Peppermint tea, Miso Soup, Quinoa, and Plant Based Abult Probiotic.

Being on the Candida Diet means not only avoiding sugar, but anything that can turn into sugar including: Rice, Sweet Potatoes, Honey, Wine, Alcohol, Bread, Oats, Pasta, Fruit, Carrots, all cured meat products, and so on. If nothing else, getting on a good probiotic will help a ton, but unfortunately not as much as giving your body a break from the sugar overload.

The only two things that are not food are the vaginal yeast suppositories and the Candida Care Tincture. The suppositories are for women, they are made up of boric acid and tea tree in gelatin capsules. They are inserted vaginally as needed. As a women, let me tell you, in my experience, they are the fastest relief to any irritation downstairs. The Candida Care Tincture promotes healthy intestines, heals the body of Candida albicans overgrowth, and supports the immune system and contains, Desert Willow, Usnea, Echinacea, Milk Thistle and Chaparro Amargosa. The tincture is taken orally and is a great addition to the other supplements useful on this diet/cleanse.

Yeast Suppositories:http://dancingwillowherbs.com/vaginal-yeast-suppositories.html

Candida Care: http://dancingwillowherbs.com/candida-care.html

To get recipes, Do’s & Don’ts, and more information about Candida follow the link bellow:

http://www.thecandidadiet.com

Sources:

  1. “The Candida Diet.” The Candida Diet. Perfect Health, n.d. Web. 20 Oct. 2015.

Please note that any and all posts on this blog do not substitute for professional medical help, diagnosis or treatment.I am not a health care provider my any means. The content provided on this site is designed to be used for informational purposes only. The content is based on personal experience and outside research. 

Spaghetti Squash Pasta Alternative

pasta squash

Hello! As promised, here is a recipe for spaghetti squash spaghetti! It’s a healthy alternative to pasta and just as savory!

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Ingredients

1 Large Butternut Squash

Coconut oil

Salt

Pepper

1/4 cup yellow onion

3 cloves garlic

1 large portabello mushroom

1 head of cauliflower

1 small zucchini

1 can of tomato sauce

Toppings

Fresh basil

Pine Nuts

Parmesan

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Preheat oven to 375 degrees. Take out a large baking pan, cut the squash in half, grease pan with coconut oil, generously sprinkle salt and pepper over squash. Place the squash skin up and place in the oven for 40-45 minutes. Meanwhile, cut up onion and garlic and allow to simmer in frying pan with coconut oil in it for 2-3 minutes on medium/low heat. Add in zucchini, cauliflower, stir and let cook with a lid on for another 2-3 minutes. Add portobello, turn heat up to medium, season with salt and pepper, give your pan another stir and let sit for another minute or two. Be sure to watch your vegetables carefully, if they get to hot, feel free to turn the heat down. Once the mushroom and other veggies contents have softened, add tomato sauce. Put sauce on low heat until squash is ready. Stir occasionally. Once your squash is done, get out a big spoon and carve out the pasta-like strings and place into serving bowls. Add sauce and toppings of choice! ❤

Pose of the Week: Downward Facing Dog

Downward Facing Dog.jpg

Downward Facing Dog

ADHO MUKHA SVANASANA

Ego says,’ Once everything falls into place, I’ll feel peace.’ Spirit says, ‘Once I feel peace, everything will fall into place.'” ~Marianne Williamson 

Benefits of the pose:

  • Decreases Stress & Mild Depression
  • Wakes up the body
  • Stretches shoulders, hands, spine, & calves
  • Strengthens hands, arms & legs
  • Relieves insomnia, headaches, and back pain
  • Helps with digestion

Asana Breakdown:

I want to take you a little farther down this path than maybe you have gone before. Practically everyone has done Down Dog at least once in their life, but I’ve found a lot of people, myself included, don’t really know how to do it. I had been practicing it for about 7 years before someone showed me how to properly do it. Here’s what I mean: Begin in table pose, flat back, hips stacked above knees, shoulders stacked above ankles. Curl onto your toes and lift up your legs. And allow your hips to move both upwards and backwards. This is about as far as people usually go, but wait, there’s more! From here, Root down through the first three knuckles of your palm so that they touch the mat. Allow for an external rotation through the shoulders. By this I mean that your collarbones should move away from one another, and that your shoulders should physically turn outward. Usually, this compromises the tailbone and causes the chest to beam forward. Correct this by energetically wrapping your ribs into your sternum and tucking the tummy inward. Check to make sure you haven’t compromised your hips, continue to move them upwards and backwards. Now, for the final element of the posture: feel an energetic pull between both of your forearms as if they were moving closer together. Put all of this together and you, my friend, have yourself a downward facing dog!

For a visual break down check out my youtube video: https://youtu.be/Zn3-XJlBltU

As always, leave any questions or comments bellow! If you have a request for the next pose of the week let me know! ❤

Sources:

“Downward-Facing Dog – Adho Mukha Svanasana – Yoga Pose.” Yoga Journal. Cruz Bay Publishing, 28 Aug. 2007. Web. 16 Oct. 2015.

Gratitude: An Infectious Way of Thinking

gratitude

When I was younger, I used to suffer from severe depression. I expressed my sadness to my father one day and said, “I feel so depressed all the time and I don’t know why or how to stop it.” With loving eyes he handed me the sandalwood Mala you see in the corner of my yoga mat. He said,”take this and every time you feel sad, hold a bead and think of one thing you are grateful for. Keep moving through the beads and your saddness will go away.” And he was right. So now every time I practice I keep my Mala in the corner of my yoga mat to remind me that happiness is a choice and gratitude is the key component in making it a part of our everyday life. I’ll admit, I still struggle with depression. It haunts me all the time. When I drop into that place it’s nearly impossible to be grateful or find anything to have gratitude for. But, for me, it’s just another part of the practice. Being a yogi doesn’t mean happy all the time. Being a yogi means making a continue choice and using continual effort to express truth and find divinity within the aspects we find to be most human and banal.