Earth Day is April 22nd!!!

 

 

From the Ground Up: Celebrating Earth Day

On April 22nd we can all honor our connection with nature and the environment in any one of these ten easy ways:

1.  Walk barefoot on the earth, and experience your connectedness with the source.

2.  Eat only local, organic food for the day.

3. Clean out your closet and recycle old possessions by donating them to Goodwill.

4. Have a car free day. Jog, walk, bike, rollerblade, or take public transportation.

5. Participate in a local clean up project.

6. Plant a tree. Plant a forest!

7. Buy a reusable water bottle and vow to no longer buy disposable water bottles.

8. Off-set your carbon footprint.

9.  Stop junk mail.

10. Talk to a child about why it's important to treat our environment with respect.

Use this day and every other day to remember how lucky we are to have this beautiful planet earth. Let's treat her with the love and nurturing she deserves!

Energize your workout!!

 

Be Flexible

Taken from an article from Active

You don't have to pack your workout into just one time slot. If you need to, break your workout into two or more smaller workout sessions spaced throughout the day. You'll get great results and will still have time for the rest of your responsibilities. Too busy? Try the "No Time to Workout" workout.

Do Something

If you're like most women, when you don't have a full hour to devote to exercise you opt out. For what? A few more sleepy minutes between the sheets. But even if you can only work out for 20 minutes a day, that time will make a difference. Something is always better than nothing.

Make it a Habit

Fitness isn't a luxury. It's a necessity. By thinking of exercise as just one of many important health habits, working out will become just as automatic as brushing your teeth.

Get a Goal

When starting or even maintaining a workout, motivation is key. Jot down your goal and post it in a prominent place like your bathroom mirror. Whether you want to lower your cholesterol or fit into your size 6 jeans without a struggle, or have some ripped biceps, chasing a goal is the best way to keep you moving toward fitness.

No Gear Needed

Don't have the dough to dish out on a fancy gym membership? Luckily, plenty of recession-proof exercise routines don't involve a gym, equipment, or cash. These exercises have the added benefit of freeing up your schedule, since you won't have to head off to the gym to get in a sweat.

WORKOUT STRATEGIES

Be Consistent

Wonder why the last day you skipped at the gym magically turned into a month? Because when we don't consistently exercise, fitness falls completely off our radar.
To stay consistent, creating a set schedule of exercising at least three days a week. That way, on those days, you can literally check off working out. After all, what's more satisfying than checking off a to-do?

Assault Your Senses

You can't possibly get bored on the treadmill when you're watching trashy TV, chatting with your best friend on the phone, listening to your fave jam, or reading. One activity not enough? Combine forces for extra stimulation.

Start Slowly

If you start an exercise routine too fast, it's easy to get discouraged -- or end up with a dumbbell on your toe. But if you start off exercising slowly, and then gradually add difficulty to your workout, you'll feel challenged, not defeated. That's much more motivating.

Keep Track

By writing down your daily workouts (how long you run, how much you lift), you can literally see your progress on the page -- often before it shows on your body. Plus, you won't have to play guessing games with the equipment every time you hit the gym, ensuring you the best sweat possible.

Wear the Right Gear

Not only does the newest workout apparel make you look pretty darn good, it can battle blisters, wick away moisture, and keep you feeling perky. All that makes for a better workout. Nothing like a new bright top or cool pair of running shorts.

Don't Over train

It's important to stay committed to working out regularly, but if you are hitting the gym for hours every day, you might be overtraining. When you exercise, you create tiny tears in your muscles. When they build back up, you add muscle mass and strength. But that's not possible without adequate recovery time between tough workouts. The cure? Take a step back from your schedule or create a rotation of muscle groups to work on throughout the week. That way, you can work out every day while still giving your body a rest.

Set Mini Goals

Dropping 20 pounds or running a 10K can be daunting, but when we set mini goals, we make progress more attainable. Try to lose five pounds or clock in 30 minutes on the treadmill; then go from there. Accomplishing our goals keeps us moving forward and challenging ourselves to meet even bigger ones in the future -- like that marathon.

Reward Yourself

Celebrate your victories with healthy treats. Instead of going out for dinner, go out dancing. Instead of buying a new TV, buy a new elliptical.I love treating myself to a gift card to iTunes..more music to keep you motivated.

Find a Friend

For some, working out alone can be as daunting as a yearly pap. Try exercising with a workout partner who will keep you committed and not let you cut corners. Some also like to chart and discuss their progress with their exercise partner. Whether your set-up is relaxed or structured, a friend can bring support and accountability to any workout plan.

Cross the Line

Ever wonder why you were in such great shape during high school? It wasn't just the revved-up metabolism. You were running track, winning medals, and being an all-around superstar. Fitness was a means to an end. But many of us haven't really clocked in any time on the track since then. Running a race can give you a goal and, each day, your workout will be one small step in reaching it. Finishing a race can give you the passion you need to make exercise a lifestyle.NEVER think you can't do a race...YOU CAN DO IT!!!! Try a 5k (3.1miles)..

BEAT BOREDOM

Mix It Up

If you're like most, you like routines (manicotti Mondays, sauna Sundays). But strict routines can wreck havoc on your fitness. Doing the same exercises day in and day out can bore both your muscles and your mind. When many people get bored, they just stop. Try varying your exercise routine on a regular basis. Combine the cardio exercises, strength training, and fitness classes to stay interested.

Have Fun

No matter how many strategies you use, you won't get fit if you aren't having fun. If you don't enjoy traditional workouts, playing sports is a great way to bring back the good 'ole days of gym class. With many gyms and studios offering cheap classes throughout the year, you can also try your skills at hip-hop dancing, yoga, kickboxing, and Pilates. Firm your backside with butt-boosting yoga.

Jam Out

Music is a great way to make it over that last hill on the trail. But we can get in a music rut just as easily as we get ourselves into workout ruts. Dig yourself out by changing up your exercise playlists (nothing gets me moving then a great playlist).

Group Fitness

If you have been working out by yourself for a long time, experiencing group fitness can refresh your health and exercise outlook. Group exercise classes build a sense of community and can make you look forward to hitting the gym. Online health support groups can also provide motivation and accountability when the going gets tough.

Change Scenery

Go outside once and a while. The white walls of your gym can get monotonous.

Enjoy whatever you do..

Understanding your BMI!!!

 

Understanding your BMR (basal metabolic rate) is one of the most basic pieces of knowledge you should have to help you understand how many calories you're burning at a minimum. We also know that weight/fat loss centers around the idea of calories in versus calories out. You MUST burn more calories than you take in in order to lose weight/fat!

Your BMR is the amount of calories your body burns while performing it's most basic bodily activities such as heartrate, digestion, tissue repair, respiration, and other organ/body functions. So think of it as the number of calories you would burn if you spent the entire day sitting on the couch (Please don't do this ;-)......)

The absolute best and most accurate way to determine your BMR is by having it tested at a health club or hospital/clinic, but it's not always convenient or cost effective to go about it this way, so I'm going to provide you with a simple formula to give you an estimate of what YOUR BMR is:

MALE: 66 + (6.3 × body weight in pounds) + (12.9 × height in inches) − (6.8 × age in years)

FEMALE: 655 + (4.3 × weight in pounds) + (4.7 × height in inches) − (4.7 × age in years)

So, for example, here is what my personal BMR works out to be when I put in my own numbers:

655 + (4.3 x 142) + (4.7 x 69) - (6.8 x 43) = 1297.5 calories

In my opinion, it's absolutely necessary for you to consume at least this many calories...in my case, 1297.5. I know a LOT of people who cut calories SO much and wonder why it is that they're not losing any weight. But how can your body burn any fat when it can't even perform it's most basic functions??? Fat is the last thing your body is going to worry about if you're not consuming enough.

If you're an active person (which you should be!) I recommend getting a device such as a heartrate monitor or body bugg (something you can personalize they use this on biggest losser). This way you can know how many calories you are burning during your workouts or throughout your day and you can increase your calorie intake accordingly.

BMR is sometimes a foreign term to people, but I hope I've helped you understand IT so you can understand YOURSELF and use this valuable knowledge to your benefit!  Get that journal out and start logging you intake....at the end of the day this will help you see where you are at.

Tree Pose!!!!!

Vrkasana - Tree Pose

www.raleighyogastudio.com

This month fill your tree pose with the ease and playfulness of a child.

Tree pose is right up there with downward facing dog as the prototypical postures of yoga and is a wonderful and sometimes challenging balancing posture. Vrkasana strengthens the ankle, calves, and thighs, stretches the groins, can alleviate sciatica discomfort and helps to develop awareness, focus and balance.

Starting in tadasana, feel grounded through your feet. Shift your weight to the right, lifting and spreading the toes of the right foot, snuggling the sole of the foot into the ground (planting the roots.) Bending the left knee and pressing the left foot against the right leg. Depending on your balance and flexibility, the heel may be as high as the groin or resting against the right ankle left toes on the floor. It’s is best not to push the foot directly into the knee. Strengthening the standing leg by rotating the inner right thigh back and drawing the tailbone down, allowing the hips to feel balanced and level.

Bringing hands together in namaste position and finding a non moving focal point (drishti,) about 4 feet in front – more experienced practitioners may find allowing the gaze to move out towards the periphery improves focus. The arms straightening up towards the ceiling, shoulder blades sliding down the back, allowing the collar bones to broaden as your tree grow branches. Activating the hands by spreading the fingers may provide additional stability in the pose (think of finger branches.)

Allowing your tree to grow from the ground up, bringing awareness to the breath. Slowly, releasing the foot and arms back to tadasana.Pausing in tadasana for several full breaths before repeating the posture on the other side. When performing the pose standing on the left leg, the right foot need not come to the same height as on the other side, taking note of the differences and challenges on each side.

To make the practice of this posture more fun and light hearted, invite a friend to join you – either facing one another – palm to palm as you come into “palm tree,” or side by side – wrapping the arm nearest each other around your partner’s waist – bringing up the opposite (outside) foot. A group of yogis (of all ages and sizes) can expand the fun, by forming a circle to create a forest of trees.

If your tree wobbles or doesn’t look like the classic tree pose – remember trees waiver in the wind, and come in all shapes and sizes – just work on a planting a strong foundation, grounding from the earth and blossoming, reaching those branches to something bigger than yourself. Imagine the possibilities in our forest of trees!

Fitness Goals Year Round!!

Creating Health and Fitness Goals Year Round

You don't have to wait until New Year's Day to implement resolutions to improve your health and fitness. Regardless of the month or day, you can take action now to achieve your health and fitness goals. Here are some tips to get you started:

* Select one area to work on: Many people make the mistake of trying to make himself or herself into a new person overnight. It's unreasonable to expect yourself to, at the snap of a finger, change habits that you have spent years cultivating. Instead, select one health and fitness area to work on.

* Select a specific goal: Saying that you "want to lose weight" or "get in shape" is too vague. You need to come up with a concrete goal in order to measure your progress and celebrate your success.

* Select a realistic goal: If you've been a sugar junkie for 20 years, you can't expect to go cold turkey overnight. You may be able to cut sugar out for a few days or even a few weeks, but you won't be able to keep it up for the rest of your life.

* Opt for incremental change: In the sugar scenario, outline a series of steps you can take over time to achieve your goal. The first step might be to switch from regular soda to sugar-free soda. After successfully doing that for a month, tackle the next step - maybe a switch from regular to sugar-free ice cream, or restricting desserts to weekends only. Incorporating small changes over time dramatically increases the chance that you'll make it a permanent lifestyle change.

* Get some support: In a society that supersizes everything, it's never easy to stick with your health and fitness goals. Enlist the help of a friend, family member, or co-worker - someone who will help you stay with the program. If your goal is to go to the gym three times a week, for example, knowing that your friend is waiting there for you might be just the incentive you need to make sure you follow through. For extra motivation, put a dollar in a jar every time you go to the gym, then treat yourself to something special at the end of each month.

* Celebrate your success: We're quick to beat ourselves up when we don't reach our health and fitness goals, but we rarely celebrate our successes. When you've achieved one of your goals, give yourself a pat on the back. Treat yourself to a massage, a new pair of shoes, I love getting a new workout outfit.


The biggest part of all of this is to keep moving forward..

Lack of Motivation!!

At some point in our journey toward eating better and becoming more active, it's inevitable that we all face a lapse in motivation, it happens to the best of us. After all, at the rate of 1 to 2 pounds a week, weight loss can seem like a slow journey. We have to remember this is a marathon not a sprint. Week after week, those pounds will add up sooner than you might think! After all, 2 pounds a week is 26 pounds in three months and 52 pounds in six months! In the meantime, try these tips for keeping your eyes on the prize:

• Look for inspiration. Draw motivation by reading inspirational quotes or the biography of someone who faced her weight battle and won.  Or even talking with other people who have battled their struggle and have reached their goals...they are great motivation.
• Buddy up. Find another person who shares your commitment to a healthy lifestyle. Challenge each other to keep going.
• Write in your journal. Turn to your journal to see how far you've come, remind yourself why you're doing this, and clarify what obstacles might be getting in the way.Write everything down...from feelings to what you are eating.  We tend to forget what we have eaten if we try to keep it in our heads
• Switch it up. Perhaps boredom is the cause of your slump. If you always walk for exercise, try swimming or biking instead. Experiment with some new healthy recipes. Keep it fresh. You never know what you might like.
• Try a coach or trainer. These professionals can help you reconnect with your vision and how you'll get there.
• Make a list. Write down all the pros and cons of stopping your weight-loss efforts now. Do you really want to go back to your old habits?
• Shop for new gear. A new pair of shoes or workout outfit might be just what you need to get back in the groove. You deserve it! This is my favorite
• Remember the positive. Think back on all of the compliments you've received as a result of the changes you're making. Write them down so you'll have them to look at the next time your motivation lags.
• Set a new goal. Consider training for an upcoming race, walkathon, or other sports- or fitness-related event.
• Seek support. When you're feeling discouraged, make an extra effort to surround yourself with positive people or read a positive magazines.
• Use visualization. Reconnect with your goals by visualizing the future you want and what it will take to get there.

Remember, motivation is a feeling that comes and goes. Persistence, not perfection, will get you where you want to go. Don't give up now!

Styles of Yoga!

When staring yoga, or debating exploration of a new style, it is helpful to determine if you like routine or are seeking a “surprise” with each class. There are certain styles that offer a set sequence every time, while others will vary with each class. Understanding your personality and preferences will help you determine where you fit best on the yoga wheel. A few of my favorite and most popular styles are outlined below. It will help those of you new to yoga figure out where to begin, or those of you seasoned yoginis expand your yogic horizons.

Anusara means “to step into divine will.” Students hear phrases like “puff your kidneys” and “open to grace,” and receive a practice that is spiritually inspiring while grounded in biomechanics. The class focus weaves attitude, alignment, and action. Keen attention to detail, flowery language, and demonstrations during class make this a unique and powerful style. Texan founder John Friend exudes a passion for yoga, and has a rapidly growing number of devotees. For more information, visit www.anusara.com.

Ashtanga is a set series in a warm room that is quite vigorous and sometimes coined “power yoga.” The primary and secondary series are fast-paced and the most commonly found series at Ashtanga studios although there are actually six series. The practice is for a serious yogini who loves knowing which pose comes next while floating in and out of standing and seated poses. Indian founder Pattabhi Jois lives in Mysore, India and created this popularly intense style. For more information, visit www.ashtanga.com.

Bikram is a set series of 26 poses in 100° heat where the bikini-clad teachers encourage you to push harder, harder, harder. Similar to Ashtanga as it is great for students who love knowing a sequence, love to sweat, and enjoy being challenged in a militant way. Indian founder Bikram Choudhury lives in Los Angeles and was once coined the “bad boy of yoga” by Yoga Journal. He is a connoisseur of Rolls-Royces and franchising his style. For more information, visit www.bikramyoga.com.

Iyengar emphasizes strong detail to precise muscular and skeletal alignment. This style will help you connect to subtle parts of your body that you didn’t know you had. Classes often feel like kindergarten with a constant run to the closet to get your strap, block, blanket or bolster. Props are used heavily in this style and help you find the perfect pose - great for those who love detail, but challenging for those who lack patience and want lots of movement. Indian founder B.K.S. Iyengar lives in Pune, India and is renowned in the world of yoga. His certified teachers have proudly been through rigorous training. This style is a great foundation for all yoginis. For more information, visit www.bksiyengar.com.

Vinyasa (often called “flow”) offers a ton of creativity for the teacher and the student. It emerged from the roots of Krisnamacharya's lineage of Ashtanga, Iyengar and Viniyoga, and focuses on the linking of flowing poses with breath. If you love to dance, vinyasa offers yoga movement in a graceful, challenging flow with continuous creativity. The practice of vinyasa translates beautifully off the mat by encouraging mindfulness in movement, attention to the breath’s contribution, the weaving of continuous fluidity with power, and the appreciation of life’s incessant flow.

There are many additional styles and they continue to grow. As you will experience the various styles to make an educated personal practice decision based on what works best for your body and mind at various stages in your life. As you deepen your connection to your intuition, one of the MANY benefits of yoga, you will realize that a vigorous practice may appeal when you have a strong need to release pent-up energy after a challenge-filled day. But you also know that your preference may change when you find yourself craving a yin or restorative yoga practice. At that time, honor this evolution by seeking a more pensive, slow practice style or blending both by practicing various styles based on your many moods.

Yoga is about personal style and preference. It is important to honor this individuality each time you step onto the mat. You will never approach your practice with the same feelings or experiences twice. Every day on the mat, just as every day in life, will be new. Just as your life is constantly growing and changing, so will your yoga practice. Over time, you will start to carry this personalized practice into all areas of your life – at home, on the go, in the office!

5 tips of living yoga on and off the mat!

1. Set your intention. Begin each practice (of life AND yoga) with a clear purpose in mind. This will help you stay on track while honoring and clarifying why you are doing what you do.
2. Stay in balance. Just as yoga teaches you how to balance with grace in awkward poses, it is important to find a similar balance in life. A well-rounded yogi who balances work and play is less likely to burn out.
3. Breathe deeply. The breath is an important life force. Begin to deepen your breath during challenges and notice profound psychological and physical effects.
4. Take risks. Do something everyday that scares you. This will keep you out of your comfort zone and encourage new experiences (or poses).
5. Express gratitude. Acknowledge at least one thing each day that you are grateful for. Awareness helps conquer scarcity thinking and keeps your focus positive.

Life Manifesto!!!!

illustration by morgan l. johnson

live fully
seek serenity
laugh often
tread mindfully
savor simplicity
love passionately
think globally
exude creativity
treasure tranquility

living a luxe life is about relishing consciously in daily luxuries.

think cashmere meets your favorite yoga pose, think you get a promotion and your grandmother says she's proud of you, think fresh raspberries on warm homemade granola cereal, think marshmallows and whipped creme on your hot chocolate, think art supplies meets creativity on a free sunday afternoon, think reminiscing with your best childhood friend, think fresh flowers from a farmers market, think blooming cherry blossoms, think loyal canine companion, think good book meets blazing fire on comfy couch, think living your life out loud!

Summer is close..are you prepared??

Hey All!  

Spring vacations and warm weather are RIGHT around the corner with summer and bathing suit season following...but don't freak out! You still have time!

The end result of your hard work is NOT just a great physique, but it's the journey getting there that gives you a renewed life-changing appreciation for yourself and those around you. Being successful in your fitness goals extends so much further than just a number on the scale, or a new size----it produces a positive energy and confidence within you that no other accessory or material item can produce. I'm glad to hear about the successes people have had! So awesome!

I'm sorry to report, though, that there's NO quick fix! It takes focus on nutrition and exercise. Let's break that down, shall we? You need to exercise at least 30 minutes a day, strength train every other day (or even every day if you're working different muscle groups), and watch your food intake carefully. Of course, the more you move throughout the day, the more calories you'll burn in addition to those workouts you're doing. So take the stairs, play with the kids, and move more!!!

Remember, it's NOT about restricting calories and skipping meals (those will cause you setbacks)...it's about finding the right ratio between the calories you burn and calories you consumer. It's tempting to go to the route of skipping meals because that does tend to show a loss on the scale, but what you end up losing is mostly water and muscle. It you're looking to maintain your weight, you would want to balance what you're eating with what your burning.

If your goal is to lose fat, then the calories you burn in a day needs to be HIGHER than the calories you've consumed or your body will not burn existing fat stores. Don't aim for too much of a deficit though. I wouldn't recommend more than 1000 calorie deficit or less than 1200 calories consumed for anyone. Your metabolism will slow down as a result of too little calories leading to the loss of much needed MUSCLE (not good!). So the ratio is very important for fat loss. Always check with your doctor to be safe because I don't know your specific medical needs/history and those play a large factor into effective weight loss.

You NEED healthy food to fuel your workouts and give you lasting energy throughout the day and to keep your metabolism running efficiently. But you have to be aware of approximately how many calories you should be eating and PLAN your meals so you don't go long periods of time without food. By planning your meals/snacks ahead, you can be sure to have a healthy option to eat wherever/whenever you need it. Another great idea is keeping a food journal, then you know exactly what you're eating and you'll be less likely to consume food you're not writing down.


Something important to remember: You cannot snack on fat free processed foods and think they don't count. In fact, I recommend eliminating these foods all-together! Companies advertise these foods to be good for you, but they're not! Trust me! Empty calories are calories with very little nutritional value and do nothing for your body. They leave you feeling hungry faster and, in many cases, craving more food and/or sugar. That's what can cause you to eat more calories than you need. Your best best is to remove them from your sight, or from the house. Does ANYONE in the house need those?? Probably not!

If your metabolism is slow, which for most people it is the culprit, then the way to increase your metabolism is to add muscle. Lifting light weights and doing a lot of reps, works the existing muscles' endurance. Lifting HEAVY weights with fewer reps, on the other hand, will result in a new muscle which increases your metabolism. You burn more during your workouts AND at rest. But you will have to give yourself about 2-3 months for your body to make the transition to a faster metabolism and really start shedding the fat. It does not happen over night. You can't complain about a lack of results until you've done the right things consistently for at least 8-12 weeks straight. You'll see even better results as you continue long term after that. Patience is a virtue. Give yourself time for the results to kick in. Do you know how many calories you consume, or should be consuming in a given day in order to shed fat safely and effectively? You can check the daily calorie needs calculator on www.Freedieting.com . It's usually right on track!!

As far as cardio...to improve cardiovascular fitness 3x/week is good, but for faster fat loss, you really need to be VERY active every day. So you need to plan some type of cardio or activity for every day. I recommend alternating steady state cardio and interval training. With super busy schedules and lives, I know it's not always likely that it will happen every single day, but if you plan on it, then you're more likely to make it happen most days. That's going to help you lose fat faster due to the calories burned each day.

And, like I always stress, it's important to be selfish sometimes...especially when it comes to your health because it makes you a better person for those you love and those around you! So let go of the excuses! You can do it...I KNOW you can!

Relaxing Breath...let it all go!!!

For the modern man/women who finds that they'd rather be on the yoga mat than out with Mr/Ms. Not-So-Fabulous or dealing with the company's latest drama, here is a breath sequence to bring you back to balance:

Bring awareness to the breath. Is it fast, shallow, slow or smooth? Notice each inhale and exhale. Without altering it, just observe and begin tuning it (or the challenging situation) out. After a minute or so of simply being aware of the breath pattern, focus on your on the inhale, count silently 1, 2, 3, 4, and on the exhale, 1, 2, 3, 4. Take long, slow, fluid breaths in and out of the nose. After a couple of minutes here breathing four full counts, focus on drawing the breath into the belly, next the lungs, and finally the chest. Now exhale the chest, lungs, and belly. By placing your hands onto these three parts of the body, you can bring awareness into each area to ensure the breath is flowing there.

This simple breath technique can do wonders to restore balance and tranquility to a challenging situation. The 3-part yogic breath will assist you in overcoming the body’s automatic fight or flight response. Breathe fully and feel fabulous.

Energy Boost!!

Energy aides:

• Drink 6-8 cups of water a day. Water aides in regulating the body's temperature and is required for the distribution of nutrients, electrolytes, hormones and other chemical messengers throughout the body.
• Carbohydrates, proteins and healthy fats supply the body with sustained energy. The right combination of carbohydrates, proteins and fats eaten at regular intervals will help keep energy levels high.
• L-Carnitine is a nutrient that helps the body turn fat into energy. Red meat and dairy products are the primary sources of carnitine. It can also be found in fish, poultry, tempeh, wheat, asparagus, avocados and peanut butter.
• Ginseng helps the body generate the energy it needs. It is known as an "adaptogen" which helps the body use its natural resources to buffer physical and mental stress.
• Eating healthy snacks every three to four hours will help keep blood sugar levels even and control energy "highs" and "lows".

Energy inhibitors:

• Too much sugar creates a brain-energy crisis, and leads to the inevitable sugar crash.
• Not drinking enough liquids can cause the body to feel fatigued due to dehydration. A healthy diet should include water, fruit juices, skim milk or other liquids.
• Too much food at once can zap energy from the body. Portion control is the key to healthy eating.
• Eating fried or fatty foods can make you feel sluggish. Too much fat at once can interfere with the body's ability to use glucose for energy.
• Not consuming enough calories to burn inevitable leads to situations with little to no energy.

Ayurveda guidelines for sustained energy:

Ayurveda prescribes fresh fruits, vegetables and whole grain, rather than caffeine and sugar, to support sustainable energy. These are foods rich in chetna, the healing and nurturing influence of nature, which prevents fatigue-causing toxins from settling in the body.
Ayurveda tips to energize the body:

• Dates and figs are excellent sources of energy. Try an energy shake of four to five dates, one cup of milk and a pinch of cinnamon powder.
• Whole grains such as rye, quinoa, amaranth and millet are high in protein and minerals, and provide the body with sustainable energy.
• Eat several peeled almonds daily to increase strength and energy. Ayurveda healers recommend blanching and peeling almonds.
• Start your day with stewed apples, a juicy pear or fresh fruit.

Reflection!!

 

Our deepest fear is not that we are inadequate.
Our deepest fear is that we are powerful beyond
measure. It is our light, not our darkness, that most
frightens us.

We ask ourselves, who am I to be brilliant, gorgeous,
talented and fabulous? Actually, who are you not to be?

You are a child of God.

Your playing small does not serve the world. There is
nothing enlightened about shrinking so that other people
won't feel insecure about you. We are all meant to shine,
as children do. We were born to manifest the glory of God
that is within us.

It's not just in some of us; it's in everyone.

So as we let our own light shine, we unconsciously give
other people permission to do the same. As we are
liberated from our own fear, our presence automatically
liberates others.