As the weather continues to change, 3 tips to help keep (or find :)) your zen:

1. Start your morning with a glass of warm/hot water with a little bit of lemon. 

• This is a great way to hydrate (replenish from the night's sleep) and get your digestive system moving. 
• You may also feel it helps relax your brain -- there is something comforting about a warm glass -- especially as the weather continues to get cooler!

2. Take 5 minutes each day (I like to do this first thing in the morning and then again before bed) to just find a quiet place and breathe. 

• Close your eyes, play some soft music maybe.... and just focus on listening to your breathe. 
• If you can - practice taking a deep inhale for a count of 4 and then exhale for the same count.
• allow yourself to indulge and even get lost in the moment! (set an alarm or play a song that is 5 minutes if you are really worried about getting too lost in the moment :))

3. Practice smiling throughout the day. 

• It may sound silly -- but I realized for myself -- I thought I'm a pretty easy-going person, but it seems as if there are less opportunities to smile through the day. I noticed that I would spend a lot of my time at work wanting to come across as serious - and didn't realize that it by default I was smiling less and less... Then I would go grocery shopping and I had to get through the aisles -- head down and no small talk -- OR smiling... and then I had to finish all my errands.... and so on and so on... and at the end of the day I was exhausted.... 
• So now, I try and smile - once every hour at least -- and my day is much more pleasurable. 
• Try it yourself -- smile once a day, then progress to 2x a day...

Homework for those inclined to master their zen and happiness:

• once you have mastered smiling therapy -- graduate to laughter therapy -- laugh for 1 minute a day... then progress to 2... and keep going -- how long can you laugh for...
• Sounds silly right? But why do we hold ourselves back from being happy -- allowing ourselves to experience happiness?

Cheers to being happy and keeping/finding our zen - as the weather changes -- and always!

Allergies and Apple Cider Vinegar

Here it is - the dreaded change of season!  Coughing, sniffling nose, back drip and watery eyes.  Many options are available for over the counter and prescription medicine. But what if you cannot take them (say you are pregnant) or you want to opt for natural relief with fewer side effects.

Apple cider vinegar is a fabulous option for allergy and asthma relief.  It is something I personally take each season and up my dosage during flare-ups. 

1.  Steep a cup of water with 2-3 cinnamon sticks, 2 teaspoons of turmeric, 1 teaspoon of black pepper.  You can make larger quantities and store in the fridge and reheat as needed.  Also, it can be steeped in a tea kettle and kept warm in it all day for immediate use. 
2.  Pour 3 oz of brew
3.  Add cap full of apple cider vinegar
4.  Add local honey (also wonders for allergies)

It is a like a little shot of health!  It is strong but the honey helps to offset the strong vinegar taste.

Take as needed during the day - I personally like morning and evening. 

Cheers to good health!

Beat the Heat .... Naturally this Summer!

Ayurveda is a 5000 medicinal science from India.  Rooted in principles of treating the body, mind and spirit holistically, Ayurveda understands that our health fluctuates with the seasons.

Summer is most associated with the Pitta dosha.  The Chopra Center explains how "Pitta is hot, sharp, sour, pungent, and penetrating. To balance Pitta, we need to make choices that are cooling, sweet, and stabilizing."

An imbalance of Pitta can be seen in digestive issues, as pitta resides in the digestive track, fiery tempers, diarrhea, and skin inflammation.

To fight off the heat, try these beat the heat tips:

1.  Avoid or reduce meat, alcohol, fried or spicy foods.  Increase your intake of probiotic dairy, cucumbers, zucchini, watermelons, and sweet/astringent foods to offset rising pitta


2.  OIL Massage to eliminate internal toxins using cooler oils such as coconut or olive.

3.  Sitali Pranamaya (cooling breath)
     Sit in simple crossed legged pose and make an O shape with your mouth, and curl the tongue lengthwise. Then, as B.K.S. Iyengar instructs in Light on Pranayama, "draw in air...as if drinking with a straw and fill the lungs completely." Withdraw your tongue, close your mouth, and hold the breath for 5 to 10 seconds. Exhale completely through your nose. Repeat from 5 to 10 minutes.  Follow with relaxing meditation.

4.   Select cooling scents such as, sandalwood, rose, jasmine, mint, lavender, fennel, and chamomile.

As always, drink lots of water and start the day with hot lemon water to encourage digestion/elimination.

Tuesday Quick Tip:  Baby Seat Installation!

 Installing a car seat can be hard. But did you know that you can have it inspected and your questions answered by a professional for FREE?

Enter your zip on the SeatCheck page (www.seatcheck.org) or call 866-SEAT-CHECK

3 Toxic Habits in your Yoga Practice - Detox your Mat!

Spring is in the air!  A time of renewal and cleansing.  While we may be cleaning out our closets and participating in cleanses to restart our bodies - let's also bring our awareness to our mats. 

Although we try to come to the mat ready for a new experience, we all (myself included) can sometimes fall into habits on our mats.  Let's try to break free from routine habits that may be preventing our growth!

1. Mat Placement!  Do you have "your" spot in the room?  Last week, I walked into a class and the only spot left was front center.  I cringed!  So far away from my beloved back row.  But I rolled out my mat and tried to go with the flow.  No lie, it took me awhile to acclimate to a new spot.  What I loved though is that by the end of the practice the new spot in the room also opened up a new perspective of myself and my practice.
2. Presence!  I know that after attending a teacher's class for awhile, I may be more in tune with their cues.  Sometimes, I can even see it in the room when I am teaching that my student's know where I am going even before I say the name of the pose.  Those days then I intentionally change it up to get all of us out of the routine (face a new direction, use a prop or some other surprise!).  Definitely, being in harmony is great for group energy.  However, examine if ever so slightly are you rushing the poses?  Remember, the first one out of the pose doesn't get to leave class first :)  Really commit your presence to be in the pose before rushing to the next. 
3. Speedy Savasana!   Savasana is the yummiest part of our practice.  Yes, some days there is a lot to do in a day and our mind cannot quiet.  But honestly, those days are when savasana is the most important.  We shut down and allow everything our lives time to rest - why not our bodies & minds.  Benefits of savasana are numerous, including, calming the brain, lowering blood pressure, relieves stress and mild depression and promotes deep relaxation.  

Next practice, start examining the habits of your practice.  What you are doing on your mat is a reflection of how you lead your life off the mat and can provide powerful opportunity for growth & change!  Awaken your practice and live life empowered!

3 Great Tips for keeping your hair looking and feeling great!

For all of you yogis that workout a lot... as well as in general (especially Spring and Fall when the weather is changing and we are more prone to lose a few more strands of hair when brushing or experience our hair changing texture (i.e. drier or oilier than natural) here are 3 great tips for great hair:

1. Oil -- Coconut Oil or Amala Oil (found in Indian stores :)) -- coconut oil (and amala) are great ways to nourish your hair on a regular on-going basis. Oil is a great way to help your hair (regardless of oily or dry) to get a great source of nourishment (strengthen the roots as well as condition) and help make it look shiny!

• Tips on how to apply - massage the oil to your hair (especially the scalp) -- make sure you massage it in well -- and let it "sit" for 15-20 minutes at least before you shower.  
• It is great to do once a week or once every couple of weeks.
• I typically just shampoo when washing my hair after applying oil.

2. Mayonnaise --  applying mayonnaise to your hair once a month is a great way to deep-condition your hair - this is especially great during the Winter time as well as Spring and Fall as the weather changes. 

• Similarly to applying oil - massage into your hair (especially the scalp) and let it "sit" for 15-20 minutes
• I always use gloves -- similar to the ones used when applying hair color as the mayonnaise can tend to "smell-up" my hands - though it does soften them up nicely! :)).  
• Another great tip -- I usually only shampoo (and not apply conditioner) when washing my hair.

3. Beer -- lite beer or regular -- believe it or not but beer is a great way to help make your hair shiny!

• Poor half a can or the whole can on your hair and massage in (depends on the thickness and length of your hair on the amount you'll need) and let it "sit" for 15-20 minutes.
• Great to do once every couple of months.
• Depends on how your hair is feeling to shampoo and condition or just shampoo.

Make sure you massage the oil, mayonnaise, beer -- into your scalp -- the roots are more important than the hair itself because you want the source of where your hair is growing to get the longer lasting benefits!! :)

Next blog -- foods (and spices such as tumeric) that will help strengthen your skin and nails!

Spring Time DETOX - 5 Tips

Spring is a great time to Detox -- In general, the spring and fall – times when the seasons are changing – are great times to cleanse.

According to Ayurveda, “agni” increases in the body when there are increased toxins. For example, the liver is associated with anger, the kidneys with fear, and the gallbladder holds frustration. Proponents of detox/cleansing believe that old emotions may arise and be cleansed from the system as the corresponding organs are cleansed. 

There are so many different kinds of detox programs -- from juicing only, to liver and colon cleanse, to cleaning up your diet.... SPY is offering a 3-day Detox program in which we are providing daily juices, food, and yoga/journal guidelines to help promote elimination and stabilize your blood sugar to help cravings. 

5 Great Tips that can be part of any Detox Program- or just to add into your spring/fall diet:

1. Lukewarm/Hot lemon water (with or without honey) during the day as much as you would like – especially first thing in the morning and in-between any detox juices to aid in digestion
• Stored toxins that are mobilized during a detox cleanse must be released out of the system or they are can be reabsorbed into the system.  Lukewarm/hot lemon water aids in promoting eliminating.
2.  Morning and Evening – ¼ cup hot water with 1 teaspoon apple cider vinegar and ¼ spoon honey and pinch black pepper
• This is a great way to help boost your immune system
3. Every morning – 2 tablespoons – olive oil OR flaxseed oil
4. Increase the amount of leafy green vegetables you are eating in the day
5. Increase intake of water and herbal teas and phase out coffee and sugar a few days before beginning the detox/cleanse program.
• Certain foods and drinks, such as coffee and sugar, should be phased out before starting the detox cleanse in order to avoid headaches and other reactions. 

2 Additional Great Tips:

1. A 10-20 minute daily yoga practice will be provided which will aid in promoting overall digestion, enhancing circulation, and providing mental awareness. 
2. During any detox program - stress can have a negative impact on detoxification:
• Try to get plenty of rest. Go to bed as early as you can and take naps if possible.
• Be honest with yourself about what you are trying to detox mentally

       Regardless of what detox plan you look to do it is very important that you listen to your body – if you have any symptoms of increased fatigue, etc. you should stop the detox cleanse and consult with your doctor. You should always consult with your doctor before beginning any type of detox cleanses.

Cristal & I have added many of the above into our daily diets. We always enjoy speaking about detoxing, natural eating and natural remedies with everyone.  Happy Detoxing! 

Kale Chips Recipe

Kale is a powerhouse food packed with nutrients.  It can be enjoyed raw or cooked and in a variety of dishes: stir-fry, smoothies, salads or even as chips!

Weight loss and Digestive Health
The fiber (5 grams in one cup) and sulfur in kale aid with digestion and liver health. The fiber in kale also lowers cholesterol.  The Vitamin C it contains hydrates your body and increases your metabolism, leading to weight loss and healthy blood sugar levels. 

Improve your Immunity
Kale’s impressive concentration of nutrients strengthens the immune system and fights viruses and bacteria. Kale has more iron than beef, making it a great source of this valuable mineral for vegans and vegetarians. It helps more oxygen get to your blood and greatly helps those who are anemic. 

Healthier Hair, Skin & Nails
The healthy balance of omega-3 and omega-6 fatty acids keep your body strong, healthy and beautiful from the inside out. Kale’s concentration of major nutrients gives your skin’s health and appearance a boost. 

See Clearly and Stand Strong
Kale’s Vitamin A content helps keep the eyes from optical disorders that come with age. It also helps store vitamins in the retina. The calcium and vitamin K and D keep your bones strong. 

Anti-inflammatory
The omega-3 fatty acids in kale help fight and alleviate arthritis, autoimmune disorders and asthma. The vitamin C content helps relieve stiff joints.

Thanks to VegKitchen for this great explanation of benefits. 

Looking for an easy way to make Kale fun for everyone.  Try Kale Chips!

1. Wash and DRY Kale thoroughly.  Baking wet kale will become smelly, soggy and hard to eat.  I run the Kale through the salad spinner, paper towel dry and let it air dry for a few minutes before baking.

2.  I find it bakes better in longer strips so avoid breaking down too small - once they are baked and crunchy you can tear down the pieces making it a fun treat!

3.  Drizzle some olive oil, garlic n herbs, sale and pepper - be generously as kale can absorb the flavor nicely.  The lady I ran into at the supermarket uses meat spice and Turmeric (she couldn't stop praising the benefits of turmeric!).

4.  Bake in over at 250 for 20 minutes and turn the leaves after 10 minutes for even baking.

Happy Healthy Eating!

Athletes and Yoga

Athletes and yoga is one of professional sports best collaborations!

Many professional athletes and teams look to yoga to strengthen muscles, focus, and protect from injury.  

Baron Baptiste, who spent five years on the coaching staff of the NFL's Philadelphia Eagles, sees one common theme in athletes' bodies: one-dimensionality.

"There is a lot of overdevelopment in certain areas, and in other areas there is underdevelopment," he says. He recommends that teachers help students adapt their practices to suit their individual needs.

Runners tend to have tight hamstrings; cyclists often have tight quadriceps. Those engaged in throwing sports or swimming may complain of tired or aching shoulders; golfers and tennis players may have more freedom of rotation in one direction than the other.

Victor Cruz, wide receiver for the New York Giants credits yoga for at least part of his success.  Positions like the hero pose with toes tucked help create flexible ankles and lessen foot pain, allowing Cruz to avoid injury and flourish into one of the game’s best wide receivers.

Did you know the following athletes practice yoga: 
   

•  Vernon Davis, tight end for the San Francisco 49ers
•  Kevin Love, forward for the Minnesota Timberwolves
•  LeBron James, forward for the Miami Heat
•  Mike Krzyzewski, men's basketball coach

Through a routine yoga practice, many athletes can increase flexibility, increase lung capacity and in turn see the improvement in their sport.

What is HOT YOGA?

Hot Yoga is a trend that has taken off in the last several years.  A phenomenon of its own, as 5000 years ago there was no hot yoga - just yoga.  So then the question is - what is Hot Yoga?

Original Hot Yoga - BIKRAM
The original Hot Yoga was created during the 1970s by Bikram Chaudhary, who organized yoga poses into a strict 26 pose sequence with 2 breathing exercises and called it Bikram Yoga.  In this class, poses are held for a deep stretch and repeated twice.  Every class is 90 minutes and repeats the same sequence every class. Therefore no matter where in the country you go Bikram Yoga will be exactly the same.

Bikram Yoga soon became popular with celebrities and notable people.  Its appeal was in the extreme heat 105 degree room with a 40% humidity level.  That is just the starting temperature of the room and then once you add students the temperature soars.  There is a whole world of teachers who compete for the hottest classes and raise the temperatures to 110 or 115.  But I digress.

Bikram's popularity increased and in an effort to protect his creation, franchised studios who wanted to bring Bikram Yoga to their neighborhood.  As a copyrighted sequence (recently that was re-evaluted in a case with Yoga to the People) and a franchise organization - Bikram has had no qualms going after small local studios who offered Bikram Yoga without franchise/royalty agreements.


 So then what is Hot Yoga?
The term HOT YOGA became popular by those devoted to the 26 pose sequence looking to offer the class without fear of litigation - and hence offered Bikram yoga under the alias Hot Yoga. 

This is where is becomes slightly confusing.

Hot Yoga ALSO has been used to include Vinyasa or Power Yoga styles. 

In actuality, hot yoga is any yoga style variation done in a heated room. Some classes refer to 80 degrees as Hot Yoga and some refer to 95 degrees as Hot Yoga.  Typically, the room is 90-100 degrees F.  Notable names of heated vinyasa styles are: Baptiste Power Yoga, Bryan Kest Power Yoga, Jimmy Barkan - Barkan Method of Hot Yoga.

Therefore, reading the description of a class called HOT YOGA is important to understand if it is following the 26 poses or a more Vinyasa (flow) style.


Notable Differences
Vinyasa/Power Yoga classes are continuous movements where each pose is linked together by breath and the continuous movement begins to generate heat from within.  Vinyasa Yoga & Power Yoga lends itself to more creative interpretation as it is not always bound by a set sequence.  Some teachers may choose to follow a classic Baptiste, Barkan Method class or simply have their class be inspired by their style leaving it to the teacher to uniquely sequence.  Whereas every Bikram class in the country will be the same - it is not guaranteed that any 2 Vinyasa classes will be the same.

1. A broader array of arm balances, inversions, breathing techniques and meditation can be explored in Vinyasa versus in a classic Bikram class.
2. Vinyasa/Power Yoga styles emphasizes internal heat to purge toxins and stretch whereas Bikram emphasizes combating a sweltering room to detox and stretch.
3. Bikram Yoga is a repetitious practice and therefore does not lend itself to variation in Vinyasa.

Take Aways
There is no right or wrong to Hot Yoga - understanding and experiencing various classes helps to better choose the class/studio that best fits your preferences for heat, styles (static vs. flow) and exploration of yoga poses/philosophy.

All Bikram Yoga is Hot Yoga BUT not all Hot Yoga is Bikram!