Yoga Burns FAT!!

YOGA BURNS FAT.

Does that grab your attention?  We aren't just sitting in pretzel postures chanting OM.....No sir, we are bringing up that heart rate and sweating!  Check this quote out:

"Yoga is a known stress buster, but it's also one of the most effective workouts for fighting stubborn fat stores.  The reason:  Studies show that is lowers levels of stress hormones and increases insulin sensitivity -  a signal to your body to burn food as FUEL rather than store it as fat."   - Prevention Magazine

But we aren't just burning physical fat and getting more muscular (have you ever checked out a guy that practices yoga regularly?  Hot.)  We are also peeling away layers of emotional junk, stress, and ideas of who we think we are to unveil who we REALLY are.  That's deep.

Yep, those of you who know me know that I claim yoga is MAGICAL.  It transforms EVERYTHING, and you don't know how it's happening, it just IS.  The only way to experience this magic is by trying it and sticking with it for a set amount of time-say,  two or three times a week for a month.

Still intimidated by the pretzels in  the room? I have news for you. You don't have to be physically flexible to do yoga.  You just need flexibility of mind, willingness, and curiosity.  What is your body trying to tell you?  When you create some quiet time and space to move, breathe, and listen to your body, it will speak to you!

We are so often listening to "the experts" to tell us what to eat, and how to be healthy, when the real expert on your body is YOU.  Maybe you have lost the connection with yourself while going through the motions of your very busy life.  But the body is forgiving.  Give it a little and it will respond exponentially with valuable information and gratitude. 

Find a class to try.  Don't give up after the first couple of classes or teachers.  Seek until you find a good match for your abilities and needs. Find a partner to practice with so you can be supported and hold each other accountable.  Consider taking a couple of private lessons to learn the basics.  If you are a regular yoga practitioner, try some private lessons to take your practice to the next level and challenge yourself.

Schedule too limited for a class right now?  Use a dvd, or download one of the many podcasts available to take with you while you travel.  (For a 35 minute guided mini-practice by yours truly, click HERE)

I could write a book about the many blessings that yoga brings, and I may, so stay tuned.  But for now, won't you please consider exploring this transformational, ancient, and still relevant practice?

Namaste,
Kendra

CLEANSING 101

Skin breakouts, constipation, headaches, aches and pains, low immunity, allergies, food sensitivities…..these can be common symptoms of toxicity in the body. Spring is the perfect time to rid yourself of toxic buildup and junk in the trunk – and an opportune time to liberate things from your closets, cupboards, and life that are getting in the way of your experience of radiant health and energy.


Many of my clients decide they want to “do a cleanse” and get all fired up to drink lemon water with cayenne pepper (and a few other ingredients) for a month straight in order to lose weight and feel better. I am not a huge fan of intense cleanses myself, unless they are supervised by a professional and you are in a supportive environment that allows you the freedom to experience the symptoms, emotions, and potential healing crisis that can occur as a result.

Some people love the high they get when they shift from their daily SAD (Standard American Diet) to a hard core cleanse, which may include fasting, herbs, and juices. If this type of process works for you, fabulous! However, if you are looking for more than a quick “tune -up,” and want to establish long term, healthier patterns based on a knowledge of what specific foods work for your body, then a more gradual method may suit you better.

I encourage a gentle and mindful approach broken down into stages, so that the body doesn’t freak out from too many changes all at once. First, begin to eliminate major toxic culprits and start “eating clean”. Take as much time as you need to remove or greatly reduce the following: Refined grains and sugar (the white stuff), alcohol, caffeine, nicotine or other chemicals, and processed foods. This is a great time to rid your pantry and fridge of items that aren’t in line with your goals. If junk food is not immediately accessible it will be less likely to end up on your plate.

Add regular exercise to your routine. The lymphatic system (which defends the body against disease) relies on your movement to help rid the system of toxins. Even a brisk walk will help if you are short on time. Get outdoors for fresh air and breathe deeply; five minutes breathing mindfully and connecting with nature can give you stress reducing perspective on life and positively impact the food choices you make for the remainder of the day! In addition to cleaning up your diet and adding or increasing physical exercise, you will benefit from observing your current habits. An important part of learning what foods work for you is to journal what you eat. Take note of everything, including beverages and supplements. Note the following: What, When, Why (this is to note emotional triggers to behavior), and How. (How did you feel afterward, physically, mentally, emotionally?) You might even consider journaling what you eat for a week before you make any changes at all so you have an experience of the difference.

Once you are acclimated to these dietary and behavioral adjustments, you can take it to the next stage if you wish. This could involve fasting and/or detoxifying your organs with herbs and specific recipes and juices. I strongly recommend that you do some research and check in with a qualified health care professional to rule out any health issues before you embark on a detoxifying or fasting program.

Pay attention to the process - you will notice that as you cleanse the temple of your body, other important areas of your life start to de-clutter as well. Either because you are feeling more energetic and inspired or because the new lifestyle causes you to let go of certain people or behaviors that no longer serve your highest good. It’s all connected, so be ready!

Which brings me to the point of the importance of community –  I witness more transformation and success when people come together with a shared goal in mind and a plan to hold each other accountable. So get a few friends together to join you on this clean eating/pre-detoxifying program and enjoy the feeling of supporting others and being supported! Set yourself up for success.

So Phase One in a nutshell:

• Out with the old and nasty

• In with the new and clean

• Move your body

• Breathe fresh air

• Journal your process

• Engage in community support

Starting with these steps can take several weeks, but will be well worth it if what you want is sustainable change and long term health and vitality.

For more information on clean eating:

http://www.cleaneatingmag.com/minisite/ce_index.htm

Eat Clean Diet for Men, by Tosca Reno

Click HERE for an article on food journaling:

Namaste!
Kendra

A Healthy Heart from the Inside Out!

February is  American Heart month-so let’s explore the organ AND spirit of it.

Your precious, beating heart has been at your service since you came into being. It’s committed! Day in and day out it keeps you alive and provides you the gift of expressing who you are in the world. Have you ever closed your eyes and placed a hand over your heart to feel this miracle in action? We take our hearts for granted because we can’t see them. It comes naturally to pay attention to the aesthetic aspects of our lives, doesn’t it? When our skin breaks out we get a facial. When we start looking like a walking hairball we get waxed. But without our hearts we wouldn’t even be around to beautify for the people in our lives. Giving our heart theTLC it needs requires a commitment that is more than skin deep.

I suspect you don’t need the statistics. I could relay scary numbers about heart disease and its rampage on western society but let’s face it; you already know it’s a problem. I know MY eyes glaze over when I start reading percentages and too much clinical information. I prefer the bottom line-the practical information I can put into action right away. But you are resourceful…you have your iPhone apps and other means of unlimited access to a world of information that will tell you what to eat and what to do to keep your heart pumping strong. So I’d like to start with the question of WHY. Why be healthy? We go through life talking about all the things we need to do; “I need to exercise, I need to lose weight, I need to eat more vegetables.” But why? Besides the obvious reason of wanting to live longer, think about those you love, with whom you want to share the joys of life. Your family, a beloved partner, the children you have or will one day adopt…What would having a strong and vital heart allow you to do in life? Ten, twenty, even thirty years from now, how will the quality of your life be affected if instead of being on blood thinners and paying hospital bills you are participating in a triathlon, sailing around the world, or proudly witnessing your child (or grandchild) graduate from college?

Many of you hot, young folks out there probably feel like this subject isn’t relevant for you. Perhaps you are more focused on preventing STDs then on something you feel won’t strike till you are older. You have no symptoms and your lifestyle choices haven’t yet started showing up in the numbers during your checkups. Maybe you don’t even get checkups! Perhaps your cholesterol is only borderline high so you will deal with it later when it’s “an issue.” I would like to challenge you to start now. Sometimes it can be scary to see with honesty, but being educated and having a plan for self care and disease prevention will add quality years to your life that will be worth the unveiling of denial. Where can you start?

1) Be willing. Take a close look at the current risk factors in your life that include not only your lifestyle but your family history. This may include a checkup and some basic blood work so you have a baseline of information.

2) Be informed. At the end of this article you will find a few links to get you started in learning more about risk factors and creating heart health. Search for the support you need depending on your unique needs.

3) Be proactive. Once you are armed with the facts, decide what areas in your life need adjustments. Is it nutrition, physical activity, stress, smoking or other recreational habits?

4) Be holistic. What other areas in your life if nurtured would contribute to a satisfying, healthy existence? Explore meditation, hobbies, healthier relationships, spirituality, and personal values that support joyful, meaningful living.

5) Be connected. Ask your heart what it needs on a regular basis. Take a moment to breathe deeply, ask earnestly, and listen intently. The body is infinitely intelligent and will respond often with answers that your mind could not fathom. You may receive information like, “I need an apple, a hug, a run, a shot of wheatgrass, or I need to forgive.”

This miraculous heart of yours has more love to give, more life to live, more wisdom to share. It’s committed. Are you?



Click HERE for a heart health assessment by the AMA.

Other resource links:

 HEART HEALTH RESOURCES FOR WOMEN

HEART VITAMIN REVIEW SITE (just a place to start-I am not promoting any products)

Namaste,
Kendra

Eat The Rainbow!

In my last article we tackled the motivations behind your resolutions. For those of you who are still standing firm in your commitments, let’s take it to the realm of ACTION.


If you were to take note at the end of the day of all different colors you ingested, what would you come up with? Would those colors create a beautiful inspiring painting that you could hang on your wall? Would they be made up of neutral earth tones? Or would they be a collection of carnival colors, unnatural pinks, bright blues….you Slurpee drinkers, 7-11 snackers, and white rice-ers know what I’m talking about.

Have you ever heard this recommendation? Eat the rainbow!

There is a reason that Mother Nature created fruits and vegetables in rich and diverse colors, and why they are in season during different times of the year. We can TRUST nature to offer up the nutrition we need WHEN we need it. For example, orange and yellow foods tend to be high in Vitamin C and support circulation and immunity. During the fall and winter months we can most certainly benefit from the immune boosting, grounding, and warming properties of root vegetables like squash, pumpkin, and yams, which are plentiful during this time of year.

Green, red, orange, yellow, white, blue/purple…get ‘em all on your plate as often as possible. If you do this, your body will love you. Green foods like kale and broccoli are blood purifiers and contain calcium and magnesium which act as natural muscle relaxers! Instead of a cocktail to wind down, imagine having a green smoothie instead! All the benefits, no negative side effects. Red and purple foods like tomatoes, peppers, eggplant, and dark berries offer antioxidants and support heart health, memory, and reduce free radical damage. White foods like garlic, onion, and jicama help to reduce blood pressure and LDL (bad) cholesterol.

My favorite way to meet the rainbow requirements is to make salads with LOTS of activity. Here is an example of one of my faves:

Start with 2 cups of leafy greens (multi-colored leaves are great)

Add at least one ingredient from each of the colors, for example, choose from:

Beets, cherry tomatoes, red or yellow peppers, jicama, onion, raw zucchini or squash, berries with deep color, beans like kidney or chickpea, seeds like pumpkin or sunflower, (raw, not roasted) raisins or dried cranberries, sprouts, a healthy fat source like olive oil or avocado. Add your favorite protein such as chicken, tofu, or extra beans.

The great things about eating salad: the possibilities are endless, you can change the ingredients according to your mood and what is in season, and they take awhile to eat. Ever notice how you can mindlessly stuff your face with a processed food-like substance and it pretty much slides down your throat with very little chewing necessary? Salads not only support variety, but the act of mindful eating. They require you to slow down and chew. You get to enjoy your meal and notice when you are starting to feel full. Colorful salads are NUTRIENT DENSE. Very little calories for the power boost they give your cells. Please do not make the mistake of eating an iceberg “wedge” with blue cheese dressing and bacon as a rainbow salad! (although these are one of my favorite indulgences I will admit)

Fill your pantry with some basic ingredients that will make for a colorful salad, and keep some mixed greens and fresh veggies on hand. Make sure to use as many organic ingredients as possible. Do not ruin the healthy benefits of your masterpiece with dressings that contain high fructose corn syrup, food coloring, or ingredients you are unable to pronounce. It is best to make your own dressing or buy a less processed dressing at a health food store. I personally have given up strongly flavored dressings because they diminish the robust flavors of my veggies.

I strongly suspect that if you add a daily salad to your diet you will feel more satisfied and energetic. If you have weight to lose, watch it start to melt away. Your bowels will move better, your skin will begin to radiate health, your eyes will sparkle, and people will stand in line to bask in the magnificence of your glow.



Recommended reading: Food Energetics: The spiritual, emotional, and nutritional power of what we eat, by Steve Gagne

Resolutions...Muddy Motivation?

I like to stir the pot from time to time. I could write something pithy and Polly Anna about seizing the moment to make a grandiose resolution and “have the life you’ve always dreamed of!” But instead, I invite you to seize this moment and question…look inward to the motivations beneath the process of making a resolution.


First, why? Why resolve to change at the beginning of the calendar year? My experience personally and in working with thousands of clients is that a resolution is only as effective as the AWARENESS with which you make it. Let’s use the examples of weight loss, smoking, or other addictions. It is important to ask, “Why now?” What makes your chance of long term success any greater by choosing January 1st to start?

Another question to ask: “Why THIS particular resolution?” It is one thing to know intellectually that you need lose 10 lbs or quit smoking, or to respond to the pleas of your family or partner to take action. However, it is infinitely more powerful to make a commitment from a place of self-awareness and a felt experience of the consequences of your current actions. From this presence comes the possibility of lasting change. True transformation comes from an internal reference point of self love, self awareness, and ideally, compassion for the self, rather than from a place of beating yourself into submission.

The reason our resolutions lose steam after a month or even a week is that they are lacking the fuel of compassion and curiosity! Commit to really looking at the suffering that your condition or actions are creating in your life. Then feel the suffering fully. How does it feel to inhale smoke all day long? Notice all the pieces of the experience, the pleasant and not so pleasant. The relief of the first puff or bite, the shame that may follow after. How does it feel to eat too much sugar? Before, during, after? How does the extra weight or smoking affect your body, your moods, your dreams and goals?

This practice is called “conscious, compassionate awareness.” When you become fully present to your life and the suffering you may be creating it becomes natural to do something about it in the present moment as well. If you are of the mindset that you will continue to abuse your body or choose suffering “until a certain date” at which time you will suddenly stop-I urge you to consider that you may not be ready to make that particular change. And you know what? That’s okay. Because when you are truly ready, the change will be for good.

Getting curious and asking deeper questions-tilling the soil of your being- can be uncomfortable and messy, downright crappy feeling. But discovering what motivates you and what calls you to action is a gift worth working towards.

And from the fertile ground of presence and compassionate awareness, you can plant seeds that grow into the life you want for yourself.

Recommended reading: There is Nothing Wrong With You, by Cheri Huber