The Birth of Yoga Beats

A good yoga playlist mimics the practice, with each song specifically tailored to the moment.   

Recently I began teaching a power vinyasa series at YogaFly studio and I have become obsessed with creating different playlists for each class I teach. As a novice yoga instructor/playlist junkie I sometimes place a lot of emphasis on music to guide a class both when I'm teaching and practicing. The playlist-making process in itself ignites creativity and adds a more personal touch to class. So to satisfy my inner wannabe DJ self I am starting Yoga Beats where I will post playlists and music from my classes.  

To begin the first installment of Yoga Beats I give you Yoga Groove, a fusion of funkadelic and beat-driven jams  ideal for getting your guru groove on:  


1) I feel good (Pretty Lights Remix) : James Brown (Pretty Lights)               
 
2) Superstition (Funkanomics Remix) : Stevie Wonder               
 
3) The Hop : Radio Citizen feat. Bajka             

4) Fool : Donavon Frankenreiter              

5) On Fire : JJ Grey        

6) Daydream In Blue : I Monster         

7) Here I am Baby (Come and Take Me) : Al Green        
        
8) Anything Could Happen : Ellie Goulding    

9) Because : Across the Universe (Music from the Motion Picture) [Deluxe Edition] Soundtrack        

10) Long Cool Woman (In a Black Dress) : The Hollies   

Complete Happiness Still Exists: A Reflection on the Recent Deaths at LFHS

In lieu of the recent deaths at my high school, I wanted to take a step back from the chaos and stress in my own hectic life and reflect on what life means to me.

It's incredible how much I've let get in the way of truly living my life. On top of a jam-packed course load, I'm attempting to juggle being a manager at Behind the Glass (the boutique where I work), writing for the Auburn Plainsman, two online internships and an active social life. Although I love, love, love everything I'm doing, I'll be the first to admit I'm in over my head.

I look at everything I have, or everything I have accomplished, and think, "You should feel completely happy now, you're doing it all." But deep down, I know I don't always feel complete happiness. 


This is when my complete happiness occurs:

I felt complete happiness when I was standing in the sand in Michigan and looking up at the stars and my Mom said to me, "Even when you're overwhelmed and stressed by life, remember this moment and everything will be OK." 


I felt complete happiness when I was lead in Deer Path Middle School's rendition of Pinnochio, even though I had to say the line, "I'm a real boy!" 
  
I felt complete happiness when I fell asleep in shavasana at the end of an amazing hot yoga class.  

I felt complete happiness when I painted fish on a huge mural in Keysville, Georgia on work trip. 

Complete happiness doesn't require good grades or a stacked resume. Complete happiness happens when you least expect it.

Take the time to step back and think of those unexpected moments when you have felt complete happiness. If those moments are few and far or hard to remember, let everything go and make complete happiness your main focus.

I'll leave you with some quotes and the notion: complete happiness still exists. 

 
"Shoot for the moon. Even if you miss, you'll land among the stars."
-Les Brown

"If you knew what I know about the power of giving, you would not let a single meal pass without sharing it in some way."
-Buddha

"When a person is down in the world, an ounce of help is better than a pound of preaching."
-Edward G. Bulwer-Lytton 

"I don't know the key to success, but the key to failure is trying to please everybody."
-Bill Cosby

"What lies behind us and what lies before us are tiny matters compared to what lies within."
-Ralph Waldo Emerson

"Do not go where the path may lead, go instead where there is no path and leave a trail."
-Ralph Waldo Emerson

"Everyone has inside of him a piece of good news. The good news is that you don't know how great you can be! How much you can love! What you can accomplish! And what your potential is!"
-Anne Frank

Labor Day Delight!

So to completely contradict my life mantra of doing things for yourself/living in the moment and yaddity yaddity yah, I am going to use the worst excuse in the book: "I have been insanely busy!" 

Here is a fabulous email I received this morning from Kris Carr's "Crazy Sexy Life Newsletter" to justify not updating my blog/writing my own post. In my defense, Kris Carr basically says everything I intended to write ;) O.K. I'll shut up, enjoy! xoxox

September Songbirds,

As many of you already know I turned the big 4-0 this week. (Thanks for the miles of beautiful b-day shout-outs on my blog, twitter & Facebook). This birthday I did something I rarely do – I took the day off! On said day off, I went swimming, bopped around the mall near my mom’s house, drooled over a love seat I really want for our farm-ette, read a very cheesy mag/rag, drank a glass of champagne, snuggled my pooch (and my hubby), and laughed with my family over top secret high school hijinks finally revealed. It was like a glorious mini-holiday.
In our do-do-do society, sometimes it’s hard to remember that doing nothing is as important as doing something. And you know what’s even better than doing nothing? Doing something fun! Fun taps into your inner Divine goodness and bathes your cells in dazzling light, love and health.
No one knows better how to have fun and pleasure than my fiery friend Mama Gena! In fact, she believes it’s so important (as do I) that she teaches a dynamic class on it. Check it out below.
In this down economy, it’s easy to make excuses not to live like you mean it, to work really hard without giving yourself a break or to stop taking care of your preciousness. But friends, that is a trap. You'll tap into more life force energy and get more done if you focus on bringing joie de vivre back. Give yourself a break this week, make Labor Day a labor-free day and do something gleeful.
Peace & breezy days,

Photo credit: Brian Fassett

Auburn IS Ready for Real Food!

Auburn needs real food now!

I received an e-mail today with the subject line, "Is Auburn Ready for a Food Co-Op?" and my response was YES YES YES! Auburn's campus dining is in dire need of fresh, organic produce and it's about time we push the iniative! I have provided a survey below and please take two minutes to take it!  

http://www.surveymonkey.com/s/YZVD66M

(Copy and paste the link into your browser if it does not work by clicking it).

A Simple Citric Solution

Mornin' Sunshine ;)

Here's a simple way to kickstart your day: drink a glass of water with fresh squeezed lemon! As I mentioned in my Condensed Detox drinking water with fresh squeezed lemon revs up your metabolism and begins the cleansing process, but also benefits everything from your skin to your teeth! Here are some motivating benefits of this lemony remedy:


Gorgeous and Glowing Skin
Drinking water with lemon has vitamin C-related antioxidant properties that can benefit the health and appearance of your skin. It is an anti-aging remedy that reduces blackheads and wrinkles. Applied topically, lemon juice may promote the healing of scar tissue caused by skin burns.

Skinny Mini
One of the reasons this drink works well is because lemons are diuretic, meaning you'll make a few extra trips to the bathroom and rid yourself of water weight. The November 2008 issue of the "Journal of Biochemical Nutrition" states that lemon polyphenols --- molecules found in plants with antioxidant qualities --- "significantly suppressed" weight gain, accumulation of fat pads, excessive fat in your bloodstream, high blood sugar and insulin resistance. As a citrus fruit, lemons contain flavonoids that have many other weight-related benefits, including decreasing your liver's production of cholesterol and triglycerides.

Dynamic Digestion 
Because lemon juice is a purifier, it helps our bodies release toxins. Drinking lemon water reduces symptoms of indigestion including bloating and heartburn. For the ladies out there, the juice of 3-4 lemons can also help ease the pain decrease the flow of menstration. Lemons promote your body's production of digestive enzymes by the liver.

Starting your day with warm lemon water can prepare your body for digesting food throughout the day.

Mighty Mouth 

Water with lemon can relieve toothaches, promote gum health and reduce bad breath (perfect before a hot date!) Rubbing lemon juice directly onto your gums can stop bleeding. Drinking lemon water is also soothing for sore throats. Because of the antibacterial properties of lemon, drinking lemon with water fights throat infections and tonsillitis.

Source: Lemon Water and Health

Sippin' on my drank

Here are my quick tips on integrating this easy, effective and inexpensive means of detoxifying your body every day:

• Every time you go out to eat make sure to order a water with lemon. 
• Add lemons to your grocery list and remember--the heavier the lemon the better! (Also, you cannot cheat and use packaged and pasteurized lemon juice, only fresh squeezed lemon juice will work). 
• Attempt to keep your water luke warm by either leaving your glass out of the refridgerator for an hour or slightly warming the water on the stove (never microwave it!)

  

Creekside Cocktails: Healthful Drink Recipes for the Poolside!

Creekside Pool

Auburn's smoldering summer weather causes students to flock to the pool. Along with bronzing beauties and frisbee throwers, I myself have become a regular at the pool. I cannot help but notice the mass quantities of "Fratty Light" or alcoholic beverages surrounding the pool edges that seem almost as essential as sunblock. Although I do not recommend a consistent routine of "day drinking," I am still a college student and I am not naïve to certain collegiate indulgences!   


So here are some healthier options that I have deemed the "Creekside Cocktails" (inspired by Creekside--my favorite pool in Auburn) that will quench your summer thirst:
*Feel free to adjust ingredients to your liking :)


The Pink Bikini Martini 
What You'll Need (Single serving):
-3 tbsp grapefruit Juice (Preferably freshly squeezed)
-1/3 cup muddled strawberries (You can use organic strawberry puree too, but I prefer the real deal!)
-1 tbsp peach schnapps
-3 tbsp vodka
-Ice
-Cocktail shaker 
Directions:
1) Add all ingredients except ice into cocktail shaker

2) Shake it up baby

3) Add in ice and shake vigorously

4) Strain into martini glass (I don’t have martini glasses, so I just strained into wine glasses with ice)

5) To be extra fancy, garnish with toothpicked rasberries or strawberries and a dab of mint :)

The Sassy Swim Trunks Spritzer
What You'll Need (Serves a group): 
-1 bottle red or white wine
-1 bottle champagne
-1 pint strawberries
-3-4 sprigs of mint
-6 lemons
-Stevia sweetener 
-Large pitcher
-Large wooden spoon
Directions:
1) Slice strawberries into halves 
2) De-stem and tear mint leaves
3) Add strawberries and mint leaves into a large pitcher and muddle (mash) with a large wooden spoon
4) Add ice and then pour equal parts champagne and wine
5) Stir and enjoy in your sassy swim trunks :)


*Source:http://lindawagner.net/blog/2011/02/healthy-cocktails/


Banana Bliss Daqueri 
What You'll Need (Makes 4 Servings):
-6 oz light rum
-4 tbsp triple sec
-1 cup coconut milk
-3-4 organic bananas
-6 oz fresh squeezed lime juice
-4 tsp Stevia sweetener 
-Ice
Directions:
1) Add all of the ingredients into a blender
2) Blend until desired consistency
3) Pour and enjoy some banana bliss!

Lazy Bum Thursday & The Ben and Jerry's Binge

My arch nemesis

I officially have decided to deem yesterday as "Lazy Bum Thursday." My day consisted of hours of (guilty pleasure) T.V. watching i.e. Sex and the City, Laguna Beach, E! News, SpongeBob Squarepants (Yes...I said SpongeBob), South Park, Selling New York and, my new obsession, Teen Wolf (Don't judge, it's a great show). After indulging in a delectable avocado Cobb salad drizzled with red wine vinaigrette at Amsterdam Cafe, I took a nice long nap. To top off "Lazy Bum Thursday," my roommate and I made an emergency trip to Kroger to buy two pints of Ben and Jerry's ice cream--Chocolate Fudge Brownie and Peanut Butter Cup, to be exact--and let go of all inhibition. Considering I am mildly lactose intolerant, Ben and Jerry are not usually my best friends, but a little peanut butter bliss is sometimes worth it :)

Although it seems as though I have not a care in the world, "Lazy Bum Thursday" was a big challenge for me. The tiny voice in the back of my mind scolding me for my lazy tendencies kept getting louder and louder, "Go work out!" "You're eating too much!" Sometimes I listen too much to that nagging voice and not enough to my body. Yesterday (Lazy Bum Thursday) I silenced my nagging conscious and listened to what my body needed...well maybe wanted. Now I am definitely not advocating pigging out on ice cream as a great habit, but sometimes you need to indulge a little. In the past I would have let my "Lazy Bum Thursday" festivities consume my every thought, but I am slowly working towards letting go and not dwelling on the past. Focusing on the present moment is something I learned in Yoga and I find it to be not only the most challenging part of class, but a huge challenge applying it my everyday life. Accepting and allowing myself to indulge in "Lazy Bum Thursday" was a true testament to my progress in learning to let go. So next time you find yourself guilt-ridden after a Ben and Jerry's binge, take a breath, move forward, and let go.

My Condensed Detox

Sample of a Typical Day:

I do not give exact measurements, so feel free to adjust the suggested portions to your liking! Digestive enzymes will help further break down your food--especially if it is not raw--so I would suggest taking 1-2 with every meal! Try this for 2 weeks (if not, longer!) and spend the last 2-3 days fasting by either juicing or substituting the superfood shake for every meal.

Pre-Breakfast: Rise and shine time! Water with fresh squeezed lemon revs up your metabolism and begins the cleansing process!
-Squeeze a fresh, organic lemon into your water

Breakfast: Most important meal of the day—do not skip breakfast!  

Superfood Shake Recipe:

            -Almond milk

            -1 banana

            - Your choice of frozen fruit (i.e. frozen strawberries, blackberries, blueberries, acai berry, etc).

            -Around ½ cup spinach

            -1 to 3 tbsp of approved protein powder

 Digestive enzyme*

Mid-Morning Snack 

4 Raw Almonds

1 Apple 

   Slice of Manna/Ezekiel bread with almond butter 

   2 Fenugreek Seed Capsules*

Lunch: Should be your largest meal; attempt to include fresh fruit, vegetables and a protein

  Recipe Suggestion #1: Strawberry Walnut Salad:

            -Spinach

            -Slice strawberries

            -Raw walnut halves

            -Approved protein

            -Small amount of approved dressing

  Recipe Suggestion # 2: Organic veggie burger with hummus and/or avocado

  Recipe Suggestion # 3: Lettuce Wraps

            -Head of iceberg lettuce

            -Hummus/Fresh guacamole

            -Avocado

            -Raw carrot/celery carrots

            -Edamame beans

            -Raw nuts

Digestive enzyme*

Mid-Afternoon Snack 

  Laramar bar   

  Fresh fruit and veggies  

 Raw nuts (in moderation) or edamame  
 Slice of Ezekiel Bread with almond butter and fresh fruit

 Synergy Kombucha tea*  

2 Fenugreek Seeds Capsules*

Dinner: Should be your smallest meal; this meal can include your 40% cooked items but still attempt to include as much raw fruit and vegetables (foods higher in enzymes) because the digestion system/metabolism slows down toward the end of the day and therefore produces less enzymes.

Brown rice    

Baked/grilled/steamed asparagus with olive oil and sea salt  

Salad  

Approved proteins

Optional supplements*

Guidelines  

• Drink water and herbal teas throughout the day (optional added lemon)  

•   May NOT Have:

            -Dairy

            -Sugars

            -Caffeine

            -Yeast products

            -Hydrogenated oils

            -Simple carbohydrates

            -Red meat

•   Do NOT eat after 8pm   
•  Attempt 60% raw, 40% cooked

Holistic Tips and Suggestions

Take Your Time Eating! It is vital that you take time in your day to prepare and enjoy your meals!

•   Sit down while you are eating
•   Eat until you are satisfied not stuffed: Do not feel restricted by calorie counting or specific measurements but do not eat till you cannot move   
•  Turn off the TV: Try not to multitask when you are eating and really focus on your meal
•  Remain seated and digest your meal after you are finished eating
•  Read the ingredients labels—the less ingredients, the better 
• Attempt to buy fresh, preferably organic or natural food items 
• Always remember to not get discouraged if something goes awry, simply get right back on track :)

 

Approved Food Items 

Protein: Attempt to buy high quality (preferably organic) proteins:

           -Grilled chicken/salmon

           -Organic eggs

           -Edamame

           -Raw nuts/legumes (i.e. almonds, walnuts, lentils, chickpeas, etc). 

           -Avocado

Protein Powder: This should include organic (preferably raw) ingredients that are free of dairy or any other animal bi-products (Look for spirulina as an ingredient)  
Dressing: Organic olive oil, balsamic or red wine vinaigrette, etc. (Just make sure the dressing follows the guidelines by reading the ingredients label and remember to use sparingly for flavor)
Salt: Sea Salt 

Sweetener: Stevia in the Raw

Bread: Manna or Ezekiel Bread (My favorites are Cinnamon Date Manna Bread or Cinnamon Raison Ezekiel Bread)

Spreads: Almond butter (Obviously raw almond butter is the best, but if you find raw almond butter ain't your thang, there are other delicious flavor options, such as honey roasted!)    
Milk Substitute: Almond milk (avoid soy milk)  

Desert: Organic dark chocolate (Attempt to get 60% or higher cocoa in the ingredients)

Holistic Nutrition and My First Detox Experience

What exactly is holistic nutrition? 

According to holisticnutrition.com, "Proper Nutrition is the basis for optimum health and well being. Holistic nutrition is the modern natural approach to developing a healthy balanced diet while taking into account the person as whole." 

The "New" Food Pyramid

My First Detox
My first encounter with holistic eating came to me when I participated in a Spring Detox held by Jessica Schneider of Nourished4Life. I was instantly skeptical of the word "detox" because of its negative connotation. The word "detox" conjured images of miserable addicts attempting to rid their bodies of toxins. Although I thankfully avoided substance abuse, I soon realized my body was still plagued by toxins--both physical and mental.  

Mental Toxins

As I have mentioned, I have struggled a lot with my relationship with food and my overall body image. At that point in my life I was at an all time low and felt completely hopeless. My eating disorder was running rampant and I dreaded going on spring break with all of my skinny, gorgeous, supermodel-esque friends. I will admit, I initially began my detox journey solely to lose weight--which I did--but my end result was so much more fulfilling than shedding the pounds. For the first time in my life I was at peace with my food and felt stronger, happier and healthier than ever before!  This was the first step in the detox: truly coming to terms with who you are, and knowing that only you have the ability to become the person you want to be. My favorite thing that Jessica ever said to me was that, "If you fall off your horse, you need to not dwell on falling off, and get right back on!" (O.K. she said it in a profound manner, but you get the idea).  Jessica got me thinking, I have always been a person who works incredibly hard, but the moment something goes awry (I devour mass quantities of doughnuts) I instantly become discouraged and give up. I was focusing all of my energy on the negative and not attributing anything to what I have accomplished. After two intense weeks of clean eating and detoxing, I had not only freed my body from sugar cravings and a few pounds, I freed myself from my worst enemy: me.

Physical Toxins 

Attempting to finding balance in Eka Pada Koundiyanasana and in life 

Along with giving me a new perspective on food, the detox cleansed my body of physical substances. I had never felt so good; my skin glowed, I had an outrageous amount of energy, I did not crave sugar, and I had managed to lose a healthy amount of weight. My body was in harmony and I realized balance was the composer. After I completed the detox I was surprised that I felt no desire to stuff my face full of junk. I no longer felt dependent on, nor deprived of any particular food. Unlike many short-term diets, I avoided the "post-diet weight gain" because I continued to incorporate what I had learned during the detox.    

Moral of the Story

Completing that detox was one of the most challenging, yet rewarding experiences in my life. It garnered multiple aspects of my life and made me accept both myself, and my imperfections. Holistic eating and detoxing are not quick fix diets, but are lifestyle choices and choosing to nurture and listen to your body is essential to a balanced and happy life.

Fruits and Veggies that Combat Cellulite!

With bathing suit season in full force, cellulite can be a bothersome issue for many. Here is a list of delactable fruits and veggies that will help prevent further cellulite buildup (yeck):

-grapefruit

-blueberries

-blackberries

-cherries

-mangoes

-oranges

-spinach

-tomatoes

-fennel

-bell peppers

-carrots

*keep in mind the more fresh produce you can buy organic, the better!
Source: http://www.womenshealthcaretopics.com/bn_diet_anti_cellulite.htm