Yoga, Health, and Wellness Articles + Recipes

One morning at my 5:30 am Mysore Ashtanga practice, I had one of those days where my body went on strike. Everybody has those days, where technically we can and have done all (or most) of these postures with grace and ease, but that day… not so much. My muscles fought back in even the simplest forward bends, my spine wouldn’t loosen up, and as a result, my inner-monologue was…well, let’s just say it was less than yogic. Asana practice has two real main functions in the yogic tradition: to prepare the body to sit and meditate, and to open and balance energy lines in the body to facilitate personal development (so one can be comfortable in meditation internally). Typically on these days of physical ‘strike’, I’m left to contemplate in my Savasana what in my body/emotional patterning is so out of whack that it causes my entire physical being to seize up.

The benefits of yoga are becoming more well-known and mainstream. That said, there is still a sizable chunk of the population who would like to practice, but get stuck on some common excuses of why they can't practice.

Lots of guys drive or sit at desks with their wallet or cell phone in their back pocket, but they can’t figure out why they moan and groan in pain when they stand up to leave the car or chair. Here’s the physics: One butt cheek sitting higher than the other can trigger chronic pain in your back, hips and shoulders, and set off foot cramps.

Alleviates Stress and Anxiety: Stress, pressure, fatigue, poor diet, alcohol, and drugs damage neural connections between the brain’s prefrontal cortex and the rest of the brain. When you are fatigued or under intense mental or physical stress, the brain bypasses its rational frontal executive circuits. This respectively causes you to respond to daily tasks impulsively with shortsighted decisions. Emotions, such as fear and anger, are heightened and take over.

On the last Sunday of a recent year, I scrounged up all my old magazines, scissors, and a glue stick and headed over to my friend Reece’s healing center for a women’s life mapping workshop. For many past New Years, I had collaged together visions of my next year’s intentions and goals and was excited to do so again this year. However, when I arrived at the gathering I was told that we would be not be planning for the future with our collage but rather reflecting on the past year. Although this was disappointing – it’s much more exhilarating to dream and plan than to reflect and process – I faced the collage challenge head-on. In the end, my map of the prior year included, amongst many beautiful and fun memories, some difficult images of heartbreak, financial stress, health problems, and dreams dashed.

Arthritis sucks. It is the most common ailment in the USA. But just like any ailment, there are ways to ease the symptoms by eating foods that reduce inflammation. Here is a list of seven that just might help: 1. Green tea. Contains a natural antioxidant which may prevent cartilage from breaking down. 2. Foods with Omega-3 fatty acids. Fish oils. flaxseeds, walnuts and other good fats may help build strength and reduce fatigue.

A high heel shoe puts your foot in a plantarflexed (foot pointed downward) position, placing an increased amount of pressure on your forefoot. This causes you to adjust the rest of your body to maintain your balance. The lower part of your body leans forward and to compensate for that, the upper part of your body must lean back to keep you balanced. This is not your body’s normal standing position. The normal s-curve shape of the back acts as a shock absorber, reducing reduce stress on the vertebrae. Wearing high heels causes lumbar (low-back) spine flattening and a posterior (backward) displacement of the head and thoracic (mid-back) spine.

A friend asked me what my most unusual job has been. After running down a few odd positions I’ve held in my past, (did you know I spent a year as a Glitter Fairy?) I landed on the rewarding work of being a doula, or birth assistant. This doula work was a natural culmination of my life-long gravitation to all things baby. I had spent the previous decade working as a nanny, mostly of newborns and infants, and had also started teaching Prenatal Yoga and practicing Prenatal Massage. Many of my girlfriends were on a journey of pregnancy and childbirth for the first time, and a few had asked for my help. Over the span of a few years I witnessed (and hopefully helped in some small way) twenty-six new, fresh baby beings enter into this world. Although every birth was its own messy, joyous and arduous event, after each I felt so extremely honored, to the point of tears, to have been there. Through the years of teaching pregnant women safe yoga techniques, holding hands and wiping brows during labor contractions, and changing poopy diapers of many little babes, I never once doubted that I would experience mamahood for myself. Being a mother was all I ever wanted since I was a little girl, my biological clock was all I could hear.

Want to know my new secret to success and well-being? Hot and cold contrast showers! Yep! Contrast showers, or hydrotherapy, are actually not a new trend, but rather have been used around the world for centuries as a healing modality. This technique, generally used by athletes to improve recovery between training sessions or post-competition, involves alternating between hot and cold water multiple times. I always start my shower with warm water for a couple minutes, then switch to icy cold for a couple more minutes. I do about three intervals of switching back and forth between hot and cold, always ending with water as cold as I can stand. (And learning about what I can “stand” is a meditation in itself. Hint, it helps to breathe!)

“For a star to be born: a gaseous nebula must collapse. So collapse. Crumble. This is not your destruction. This is your birth.” – Zoe Skylar Recently, I wrote about the importance of play. Today, through my sugar hangover, my attention turns to decay, decomposition, and death. I wrote this around The Day Of The Dead, All Souls Day, or Dia De Los Muertos, when we honor not only those who have passed on from this lifetime, but also the natural passage at the end of all lives. Here in Denver, the once juicy green leaves have dried, withered, and fallen, now are starting to emit the rotten Autumn scent, reminding me that everything must come to an end. Unpleasant though it may be, the fact is that death can come at any time, at any age; after a long or short illness, due to violent crime or an inexplicably tragic accident.

Besides being the “butt” of many jokes, the gluteus maximus is the largest and most superficial of the three gluteal muscles. It makes up a large portion of the shape and appearance of the hips. Its size is unique to humans; no other mammal has such expansive rear area, as pointed out in the classic Trail Guide to the Body. Perhaps this is why we are apt to laugh about it? All jokes aside, it’s important for us to give attention to this major muscle in order to maintain healthy posture and an happy lower back. When the gluteus maximus is unhealthy, adhered or possessing swarms of trigger points, it can start a game of tug-of-war with the lower back muscles, especially quadratus lumborum(QL).

I'm reflecting on my very first yoga class. As a college freshman, I somewhat arbitrarily signed up for yoga as a “physical education” elective. My beloved grandma had been practicing yoga for years, so I had a vague knowledge of what it was all about, but I had no idea how much that that one course would end up influencing my life. Since first walking into that college gym, I have gone on to study various styles of yoga with many wonderful teachers, taught yoga in different capacities for over ten years, and owned two yoga studios on opposite corners of Colorado. Twenty years after that first class, I embarked on another in-depth yoga teacher’s training; RootEd is a 230-hour “apprenticeship” with the inspiring Jessica Patterson out of Colorado Springs. For the RootEd application, I was asked to answer the question “What is Yoga?”

Can I be honest with you? Sometimes I get burnt out, grumpy, and in a funk. Just like many of you, I fall into the trap of the glorifying of busyness. Subconsciously I believe that I’m not doing a good enough job if I’m not running from one thing to the next, crossing things off my list, working late into the night and then rising in the wee hours of the morning to work again. As much as it benefits others, my career of massage and yoga education is not immune to stressful deadlines and schedules. Today a friend innocently asked me “so, how are you?” When I paused long enough to bypass the automatic answer of “fine,” I realized that I don’t know how I truly am doing. I haven’t made enough time to check in and listen lately.

This month I have the pleasure of taking part in a writing experiment. Susanna Harwood Rubin, a yoga teacher and writer on the East Coast, is prompting students every day with a new Sanskrit word to explore with a few of their own words. I’m less than a week into this experience, and am already surprised how it has enabled me to look inward and apply the words and concepts to my life personally. Following are a few of my word explorations, with more to come. OM

“Don’t write a book unless you just can not NOT write it.” – Maya Angelou I haven’t been writing much lately, in my blog, or anywhere, truly. My yoga dharma talks, which were once the effusive ideologues of youth, have been reserved and quiet. My energy has been taken up by personal relationships and by growing my coaching business, which takes me being more extroverted than is in my true nature. And now, at the end of the day, I find that there’s not a lot left over to give to writing or inspiring. You understand, right? Even if you’re not growing a business or doing the dance of an on-again-off-again relationship, you pour your energy out in so many different directions. In busy times like these, we can learn to prioritize consciously, rather than succumb to a haphazard whirlwind of to-do lists. We can sort by which activities have the most impact, which takes the shortest amount of time, and which brings us the most joy.

Glass half empty or half full. Beauty is in the eye of the beholder. Life is what you make it. A silver lining, a blessing in disguise. Seeing the positive in life has been a constant struggle for me. I was that melancholic child, that broody teenager, and that unpredictable young adult. With an artistic temperament, even as an adult I’ve appreciated the existential tenderness of darkness and despair. And it’s true that there’s much darkness in our experience on earth. A lot of shitty things happen to a lot of people. We can’t change this fact. But we can change the meaning about what happens to us and others. This is called Reframing. Reframing is about changing the meaning of an event or experience, essentially putting a new frame around it. Reframing causes a perspective shift, and the practice can lead to greater empowerment over a situation that once felt disempowering.

“Also, I could finally sleep. And this was the real gift, because when you cannot sleep, you cannot get yourself out of the ditch–there’s not a chance.” ― Elizabeth Gilbert, Eat, Pray, Love One of the most agonizing states I know is the purgatory of insomnia, when I am desperate to sleep but still my mind and body hold me captive in the waking world. If the Centers for Disease Control statistic that one in three adult Americans are not getting enough deep sleep on regular basis is right, you may well know this particular agony also. Sleep, so seemingly simple, continues to allude many of us. Why does sleep matter anyway? As Liz Gilbert says, we must sleep well enough and long enough in order to stay out of the “ditch.” Here are some of my favorite practices and tips to set myself up for good sleep.

Can I tell you a secret about my work as a health coach? There’s a misconception that health coaches prescribe a diet plan or exercise regime to their clients. In fact, that’s not what I’m up to at all. The reality is that most (not all) people come to me knowing exactly what they should be doing to have a healthy, vibrant, powerful life. And yet they just aren’t doing the things they know would propel them towards their goals. They are getting in their own way. So then my job becomes to help my clients not with a meal plan but with motivation, not with diet but with discipline, not with exercise ideas but with overcoming self-sabotage. Have you ever been all hell-bent and determined to change something in your life and initially attack it with passion then somewhere along the way drop it to the side, perhaps looking back at it every so often with regret or shame? Think New Year’s Resolutions. The honest truth is that improving one’s life and health takes work and often that work can be uncomfortable and unfamiliar. It can be easier to get in your own way, and not move forward towards the goals you're apsiring to. When faced with discomfort it’s absolutely normal for we silly humans to interfere with their own progress.

"Is there one thing that you know you could be doing that would have a big impact on your health and your life that you just don’t do consistently?” This is one of the questions I ask in my initial Health Coaching Discovery Session. when I was once asked this question a clear and simple answer almost screamed in my head: DRINK MORE WATER. Hydration is something I know the benefits of, and talk to clients about on the daily. So why is it so hard for me to make it a habit? Especially in the midst of cold winter days, my tendency is year for a hot cup of coffee (and later a smooth glass of wine) rather than a glass of water. These tips to stay hydrated make it easier to have to remember to drink water and make it more second nature. Lately I’ve been nothing less than obsessed with habit change (loving this book), and the why and how of creating new habits to support overall life goals. I’m leaning that in order to introduce new habits – like drinking more water – one must keep in mind the overall benefits as motivation, and also to set up cues and rewards to make that habit stick.

Here are 10 common mistakes to avoid to have beautiful skin and keep your skin healthy.​ 1. Trying to hydrate with sodas or energy drinks. How these drinks age your body and why avoiding them will keep your skin healthy: As the years go by our bodies literally dry up from the inside out. Our skin just can’t continue to retain moisture like it used to back in the day when we were plump infants with juicy flesh that stored water like desert succulents. Diet sodas and energy drinks may quench your thirst on the spot but they don’t hydrate your system and help have beautiful skin in the long run like good old H2O does! Why? Because they are jam packed with artificial flavors, sugars, chemical preservatives and acidifying agents that can lead to cancer, heart disease, diabetes, osteoporosis, tooth decay, organ stress and lowered immune system. What you can do to make a change: DRINK WATER, DRINK WATER, DRINK WATER. Drinking water is the true fountain of youth! It is all your body needs to stay hydrated and the easiest way to have beautiful skin. How much water should you drink? A good rule of thumb is to drink between 64 ounces and 0.67% of your body weight per day. For example, if your body weight is 150 pounds, then you need to drink anywhere between 64 ounces and 100 ounces (0.67% x 150) of water per day. Read more about hydration hacks here. 2. Getting too much sun exposure without SPF. It is common knowledge that ultraviolet (UV) rays is harmful to your skin because it damages skin fibers called elastin, which makes your skin stretch and sag like a dry old rubber band that you use tie a bunch of mail together. What you can do to make a change and keep your skin healthy and beautiful: THINK SUN KISSED NOT SUN DRIED!

This is where meditation can be a great asset. Just taking time to pause and separate yourself from your own mind. Observe your thoughts as they come and go without attachment or judgement. Get curious, watch yourself think. It can also be extremely helpful to have a coach to help tease from your the deep, dank thoughts and beliefs that haven’t shone themselves to you in some time. When you start to clearly see your thoughts that drive your feelings that create your actions, you empower yourself to make the decision whether or not you actually want to change. Maybe, when push comes to shove, you actually don’t? But trying to change from the action level alone without this behind-the-scenes sleuthing will be most likely frustrating, and perhaps even futile. Instead, look into the big WHY you’re doing or not doing something. It may take a bit of reverse engineering.

When we think of power, we tend to think of domination or control. A few years ago, though, I heard of a healthier and more yogic definition of power which resonated with me: power can be measured by how quickly you can make your desire into a reality. When we are in our personal power, we get what we want so easily, as if in the blink of an eye. To access the kind of personal power that allows us to quickly transform what we want into what we have, we must have a clear vision of which possibilities we actually desire. Visualization and goal setting can be a helpful practice to turn the gaze inward and initiate this kind of alchemy.

I can almost still taste last weekend. Tacos, tequila, BBQ, sausages, mimosas, ceviché, beer, benedicts, ice cream…Two of my best girlfriends and I spent the weekend eating around Austin, TX. Sure, we caught a little bit of live music, did some window shopping, and took a walk around Lady Bird Lake — but mostly we just ate and drank, and ate some more. This week I decided it was time for a cleanse. Yep, time to clean out the ol’ intestines with a reset elimination diet. For the past 7 days I’ve ousted wheat, meat, booze, dairy, sugar, caffeine, most grains, legumes and nightshades. Side-effects of this elimination experiment have been a heightened sensitivity to flavor – good morning, tastebuds! – and an awareness of my tendency to comfort eat. It’s now clear to me that most of the time I put food in my mouth it’s for a reason other than true hunger. Maybe I’m bored, lonely, or feel that I need a reward or entertainment. And stopping at 80% full as recommended? Rarely.

So, I bet you have some person in your life who has a blessed, abundant life but still runs around like a worry-wort victim, right? You also have inspiring examples of people in the worst situations who maintain grace and love and gratitude despite their circumstances. What’s the difference between the two types of people? The second type of person – let’s use Nelson Mandela as an example – gets that our stress and suffering levels correspond to our attitudes around our external circumstances, rather than the circumstances themselves. They take responsibility for their peace of mind, knowing that it can never be controlled by other people or external situations. Stress and suffering come from the stories we create from our circumstances. We dwell on the past with regret and shame. We project into the future with anxiety and worry. We are disconnected from the present moment, which, in reality, most likely holds much to be grateful and joyful about.

Are you burnt out, grumpy, or in a funk? Can I be honest with you? I often am!