Staying Sane During the Holiday Season

"The secret of health for both mind and body is not to mourn for the past, worry about the future or anticipate troubles, but to live in the present moment wisely and earnestly."
- Buddha

We can get so stressed this time of year. Practicing enjoying the present moment rather than continuously making to-do lists in our head and hurrying along can help us to be calm and happy this time of year. Yoga is a great way to practice being "present." Find a yoga class to take this week or at least take a few minutes to simply focus on your breathing. It will be a nice break from all the shopping, baking and running around.

A Thanksgiving Reflection

Be Thankful

Be thankful that you don’t already have everything you desire,
If you did, what would there be to look forward to?

Be thankful when you don’t know something
For it gives you the opportunity to learn.

Be thankful for the difficult times.
During those times you grow.

Be thankful for your limitations
Because they give you opportunities for improvement.

Be thankful for each new challenge
Because it will build your strength and character.

Be thankful for your mistakes
They will teach you valuable lessons.

Be thankful when you’re tired and weary
Because it means you’ve made a difference.

It is easy to be thankful for the good things.
A life of rich fulfillment comes to those who are
also thankful for the setbacks.

GRATITUDE can turn a negative into a positive.
Find a way to be thankful for your troubles
and they can become your blessings.

Author Unknown

Socialize, give your life purpose, and practice a healthy lifestyle

What do these 3 items have in common? They are the secrets to living longer. Are you looking for some inspiration to make some healthy changes in your life. The people from Okinawa, Sardinia, and Loma Linda, California know the secrets to a successful and happy long life. Watch this video... http://bit.ly/4o5dE
It may give you the inspiration you need to make some healthy changes for the upcoming year.

Harnessing the Power of the Mind

The yoga work shop I attended this weekend focused on how the thoughts in our mind create our reality. Often times we can rid our selves of back pain, move away from living in fear and feeling stagnant in our lives just by re-framing our thoughts. With practice we can change our thoughts to "I feel healthy and strong," instead of "I can't shake this pain in my back." "I feel safe and secure in the world," rather than "I feel scared and hopeless." "I feel grateful for the success and upcoming prospects in life," rather than "I am stuck in my job." As you practice this positive affirmations thinking positively will begin to feel natural to you.

Here are some ideas to get the process started:
-Keep a gratitude journal - write down daily a few things you are grateful for
-Write a list of goals - write them in present tense, visual yourself accomplishing them, feel the emotions associated with accomplishing this goal
-Create a manta that speaks true for yourself: "I am a happy person" "I speak with confidence" "I am peaceful". Say it daily and write it down and have it posted where you will see it frequently

One last thought to leave you with:
"Pain can only feed on pain. Pain cannot feed on joy. It finds it quire indigestible."
-Eckhart Tolle

Yoga Pose of the Week

Boat Pose

Getting into the pose
Sitting tall with your legs extended long in front of you, bending the knees and holding on to the backs of the thighs. Slowly floating one foot off of the floor; keeping the back long. Once steady, raise the second foot off of the floor. Finding balance, Option to release the hold rom the back of the legs and hover the arms out at shoulder height. Advanced option is pictured above - extend the legs, straightening into full boat.

Benefits of the pose
-Creates core stability
-Alignes the spine
-Strengthens hip flexors, quardiceps, abdominals and erector spinae muscles

Common misalignments in this pose
-Lifting the shoulders
-Losing neutral alignment in the spine

Practice this pose frequently to create a strong core!

Read This!

This is a very interesting article about benefit versus risk of multivitamins. Turns out there really isn't much benefit. I've been telling most people to take one daily! Read this and decide for youself...
http://www.msnbc.msn.com/id/39616169/ns/health-diet_and_nutrition/

Lose yourself in the music

This hours long playlist will make your yoga pratice seem like it flys by!

1. My Only Swerving by El Ten Eleven 5:14
2. Such Great Heights by The Section Quartet 3:24
3. All I Want is You by Tristan Prettyman 2:24
4. If I Ever Feel Better by Pheonix 4:26
5. Dog Days Are Over by Florence and the Machine 4:26
6. Maps by Yeah Yeah Yeah
7. Float On by Modest Mouse 3:28
8. My Number by Tegan & Sara 4:09
9. 1901 by Pheonix 3:13
10. Freedon Hangs Like Heaven by Iron & Wine 4:00
11. Across the Universe by Fiona Apple 5:07
12 Your Hand in Mine by Esplosions in the Sky 4:08
13. The Road to Austin by The Section Quartet 1:56
14. Peace & Quiet!

Keys to a long and healthy life

Most people who know me know I am very intrigued by lifestyle of the inhabitants of Okinawa, Japan. this island has bragging rights of being the home to the most residents over age 100. The kicker - They are still healthy and independent. While it may not be easy for us here in the states to follow the their simple, low stress lifestyle heavy on physical activity. We can try to each a little bit more like them. Here is a list from Men's Health that can help get us started - http://eatthis.menshealth.com/slideshow/10-foods-longer-life?cm_mmc=ETNTNL-_-2010_11_03-_-HTML-_-dek.
One thing the list is missing...Tumeric! This super spice is a key flavor in Okinawa, known for its anti-inflammatory properties. Try is this week - rub it on fish, sprinkle some of popcorn, or put a splash in green tea. Better yet, get Googling for more ideas.

What's for Dinner?

Minestrone soup with pasta, vegetables and beans



I found this recipe on foodnetwork.com and made it over the weekend. It was perfect and comfarting for the rainy weekend weather we had. Bonus - it's healthy too!

Ingredients
3 cups vegetable broth. Tip - use low sodium broth to beath the bloat!
1 can diced tomatoes. Tip - look for a low sodium variety
1 can white beans (drained)
1 onion, chopped
1 tsp dried thyme
1/2 tsp dried sage
2 bay leaves
Salt and ground black pepper. Tip - skip the salt and add extra pepper for flavor while still cutting the sodium
2 cups cooked ditalini pasta. Tip - use Bariila Plus Elbows. They look super cute, plus they have 4 grams of fiber and 10 grams of protein per serving!
1 medium zucchini, chopped
4 tbsp grated parmesan cheese
Optional basil sprigs for garnish

Directions
In a slow cooker, combine broth, carrots, celery, onion, thyme, sage, bay leaves, and 1/2 teasppon each of salt and pepper. Cover and cook on low for 6 to 8 hours of on Hight for 3 to 4 hours. Tip - while the slow cooker is a great option on weekdays (if you get up early enough to organize it before work), I chose to cook it in a large pot on the stove. It turned out perfect and took less time.

Thirty minutes before the soup is done cooking, add the pasta, zucchini and spinach. Cover and cook 30 more minutes. Remove bay leaves and season, to taste. Ladle into soup bowls and sprinkle with parmesan cheese over the top.

We have been blessed with beautiful weather so far this week and I hope everyone has gotten outside to enjoy it. However, next time you are getting cabin fever during a rain storm, I encourage you to make this soup. It is a delicious and easy way to get a healthy dose of vegetables and fiber!