For a list of some of the most hysterical excuses some of my trainer friends have gotten, please read this. If you recognize yourself, you’ve been publically outed! http://espn.go.com/espnw/athletes-life/9104429/espnwtrainers-share-worst-excuses-national-athletic-training-month

1. “Lift your head/chin” or its stepsister “Look up”. I don’t have an issue with taking your gaze to the hands or in the ‘upward direction.’ However, most students interpret this into cranking their head back until their chin is in the vertical position, slightly resembling the unnatural range of motion of a Muppet. Unfortunately, this does not improve your backbend or get you any closer to divine spirit.
2. “Today we’re going to focus on ‘heart openers’”. I hate to be the bearer of bad news, but no amount of arching your back or pushing your ribcage out while scrunching your shoulders into your ears is going to help you feel ‘more love.’ Backbends, when practiced properly are wonderful to move energy in an upward direction, however, it is through thoughtful application of the breath that we begin to see shifts in our actual mind and emotional states. The best way to ‘open your heart’? Meditation and surrender. Take your practice off the mat and into your daily life. 
3. I’ve witnessed many teachers tell students their breath should sound like ‘Darth Vader’ or ‘be audible to your fellow yogis’. Ummmmm, no thank you. I for one don’t want to hear your Star Wars like breathing. From "Krishnamacharya: His Life and Teachings" “To regulate the breath during the practice of asanas, the technique of ujjayi breathing is important. In ujjayi breathing you constrict your vocal cords slightly as you breathe so that you can feel the air as it flows past. A slight hissing sound often results—the more you constrict your throat and force your breath, the louder the sound. Conversely, the more finely you control your breath, the softer the sound. The goal is not to create a lot of sound but rather less sound. With practice and greater control, you should be able to breathe slowly and very smoothly. Then the sound will diminish and you can direct your attention to a more subtle indicator: the internal sensation of your breath flowing. Krishnamacharya used to give the standard instruction, ‘Feel rubbing sensation in throat.’” (PS: Thanks for posting this Ben! A perfect quote to support my point.)
4. “Take a deep inhale in . . . and now SIIIIGGGHHHH out the mouth.” I’ll admit, this used to be me. I would love to make indescribable sounds during class and feel as if it was some huge release. Now, the symphonic collection of “ohhhhhhsssss” and “aaaaaaaaaahhhhhhhs” drives me nuts. The concept of releasing all that energy seems counterintuitive to one of the primary goals of yoga, at least in the Tantric tradition: to contain and concentrate prana (energy) and direct it for a desired energetic effect. I understand the aim is to encourage students to release and ‘let go’, but there are so many other intelligent techniques a teacher can utilize to achieve this end. Let’s start using them.

Conversely, much of my frustration comes from what teachers AREN’T teaching in their classes. Here are just a few:

1. How to breathe. Yes, often instructors will speak of the importance of the breath at the onset of class but never revisit the concept as students gasp, grunt and “Aggghh” in their attempts to get their leg higher or their face to their knees.  I hate to repeat what's been said so many times, but without the breath, it's not yoga. It's a stretch class. 
2. Often, when I read teachers’ bios, everyone seems to have studied with world renowned teachers and highly respected gurus. Yet, why are they not teaching to what I assume they’ve learned . . . The subtle body, the energetic body? Why aren't we giving students the space and time to sit in stillness after asanas (and not just savasana) to tune into the presence and feeling of energy shifts? And consequently, the results that ensue from a very predetermined, directed sequence of asanas? How the poses influence not only our body, but our minds and emotions. If we continue to gloss over this just because our students want a hot body, we are doing them a great disservice.
3. What I’ve been experiencing lately is a lack of clear direction or aim in classes. I recently attended one where the instructor said, with genuine surprise, “Wow. It seems like this is turning into a backbend practice!” Needless to say I raise an eyebrow (or two since I am not that skilled in the unibrow lift) when there is a lack of clear purpose for a class. You are taking students on a journey. Know the destination.
4. Meditation. Lest we forget the ultimate destination of our practice. To prepare us for meditation. So that we may sit, comfortably, our spine a clear channel of energy. If our teachers are not bringing us to a place of more ease, freedom and joy in our day to day lives, it seems that our efforts are not nearly as effective as they can and should be.

I hear words my teacher has reiterated over and over on a daily basis: “If it’s not changing your life, it’s not yoga.” Yoga is a powerful tool. Let’s start treating it as such.

I bore witness to this phenomenon again in my Barre Burn class later that evening. It was clear to me these ladies (Ahem gentlemen . . . if you ever go to the gym to meet women, you’re in the wrong class!) had gotten accustomed to going through the motions. Showing up, knowing what to expect and getting by with the least amount of effort possible. Clearly, there was discomfort (as signaled by the contorted facial expressions and piercing glances in my direction). Moving through movements slowly, activating your muscles rather than relying on momentum will do that to you. (Which, I will argue, is why the women in my earlier yoga class does much better with ‘Vinyasa’). I somewhat attribute this to the role of teachers more and more often not TEACHING but directing. But that’s a whole other blog.

It’s important here to make distinguish between pain and discomfort. Was I in pain when my teacher first took me in and out of chair pose what seemed like 50 times? No. I didn’t require an ambulance or paramedic. But you can bet your ass it was uncomfortable. More than uncomfortable. I wanted to scream all sorts of expletives at him and shout “I hate you I hate you I hate you! Are you crazy!?!?” No. He wasn’t. I was simply going through something I had not experienced before. That would be fire. In my back, in my thighs, everywhere. I would later come to understand this sensation, this burning intense heat, as the fire of transformation. And it’s necessary for change. Whether you are looking to merely change your body or your looking to change your life. FIRE is necessary. It is the element of change. How do you change the inherent properties of matter? Water won’t do it. Neither will wind. Fire does. And I’m not referring to the comfy cozy heat you experience from a fireplace in the middle of winter with a cup of hot cocoa. Typically, I envision more of a devil (although I don't believe in the actual existence of one, just to be clear), too much Icy Hot down your pants, kind of heat.

Why do you think meditation is so difficult for people? Most of us are used to being pulled along by the current, from dawn til dusk and long after, kept awake by the buzz of televisions, iPhones, video games, etc. We do everything to distract ourselves from feeling any sort of discomfort whether it be physical, emotional or mental. I’ve often stepped in to teach a ‘Vinyasa’ class and directed students to stand, close their eyes and simply feel the effects of whatever pose asana, flow, etc. we just completed. You wouldn’t believe the amount of fidgeting. People are looking around the room, playing with their nails. . . . I’ve even seen people pick up their phones during this moment of rest. If you can’t sit still, close your eyes, look inside, and FEEL for 15 seconds, I’m telling you. There’s a problem.

Which is why, in my opinion many of these popular ‘Vinyasa’ are actually directing students further away from one of the main goals of yoga --- change. I don’t want to make a sweeping statement that all Vinyasa classes are this way. I’ve been to some wonderful ones that are very mindful. But many can be just as distracting as the buzz of the phone or the mind numbing frivolity of Keeping Up With the Kardashians (Although, I will admit, I’ve succumbed to more than one episode of mind numbing.)

Don’t get me wrong . . . there are definitely circumstances when what feels good and easy is SO right. A massage. A good pedicure. A restorative yoga class. Sun on your face. A margarita. (That is purely circumstantial actually, but often times, it's both so good and so right! ) But as we well know, often times, we slip into what feels good because it’s easier than facing what may be a huge challenge and bring us to a VERY UNCOMFORTABLE place.

Anything worth attaining, whether it be a tight tush or spiritual enlightenment, requires change. And change is again, typically, not comfortable. In fact, it may involve a whole lot of heat. But, as alchemy teaches, what’s on the other side of that heat could be liquid gold.

Good Thai massage? $50. Speaking my mind? Priceless.

Moderation. We’ve all heard the saying: “Everything in moderation.” If it were so easy, Mayor Bloomberg would not be initiating a ban on soda over the copious amount of 16oz. (Seriously? You need more than 54 grams of sugar in one serving? And people are resisting this. Unbelievable. I’ll have to save my rant for another day. This is not about the soda ban. Although this photo definitely speaks to my point.)
How often have you thought “ I’ll just have a little bite of cookie dough ice cream”? Right. Or “Maybe just TWO chips.” Uh-huh. There’s a reason Lay’s had an advertising campaign challenging people to “East Just One.” It’s friggin impossible.
We are a nation of excess. In everything. Food. Money. Things. We want it all and we want more of it.
It seems to be human nature. More and more I see people around me (and truthfully, I may not be an exception) exercising to excess. And Lord knows, all you have to do is walk by a Chili's or Cheesecake Factory to see that people are definitely eating in excess. I often write and speak about trying to find balance. So I decided to put together some tips to help you maintain portion control when eating without being neurotic and weighing your food. (Whoever came up with that idea should be hurt. Seriously? Isn’t it bad enough we weigh ourselves? We’re really going to weigh our food too?)
Some tips are very practical and easily to initiate. Others will require a little more mindfulness and ask you to slow down a bit. All require discipline.

Practical Tips:
1. Eat from a smaller, appetizer sized plate rather than a typical dinner size plate. This will keep your plate ‘full’ and prevent you from feeling like your portions are too small.
2. When eating ice cream or other frozen treat, before it gets TOO soft (I find when it’s that nice, soft and creamy texture I’ll just sit with the carton and scoop around the edges until – SURPRISE! – there are no more edges!) scoop out a small portion into a white wine glass or highball glass (just like wine, no need to fill the glass!) and then, for God’s sake, put the carton back in the freezer! It’s a pretty presentation and when you’re done, you’re done.
3. This one is more for single people (Can I get a “Woo-Hoo?!?!”) for making meals for a couple of people, or for those of you who cook in bulk. Once you’re done making the dish, place it in a leftover container right away. Then scoop out the portion you want and place the rest in fridge for another time. You’re less likely to keep going back to the pot for seconds, thirds, etc. when it’s already packed up and put away.
4. Put a slice of ginger on your tongue and suck. It's a wonderful digestive aid and anti bacterial agent. Meaning it will put that Altoid to shame. 
5. Brush your teeth. This is the oldest trick in the book. And it works. It signals the meal is over. Kaput. Finished. No one wants to have another helping of creamed spinach or a donut after a mouthful of mint. Blech.
6. Refuse to dine out with friends or significant others if they don’t like to share. (Unless it's a first date of course. If they make it to a second, you can lay down the law so they know what to expect in the future.)  Often, my friends and I will each order an appetizer (usually a salad or veggie based dish) and split an entrée we both like. We get a little of everything and end up completely satisfied. You may need to reconsider with whom you keep company if they refuse. 
7. Plan dessert. You heard me. Know at the end of the meal you'll have a piece of dark chocolate, a small scoop of ice cream (see tip #2), tea or some other little morsel of heaven you'll look forward to. And when you are done with your sweet thing, that meal is OFFICIALLY OVER. Never to be heard from again.
8. Outta sight, outta mind. Meaning if you really have no self control with a particular food (Terra Chips anyone?!?), keep it out of the house. Maybe twice a year indulgences are o.k. but if you truly feel as if none of the tips above (or below) will help you resist the urge of consuming all 6 servings in one sitting, simply stay away.  

Mindful Tips:
1. Take a moment before you dive in to close your eyes and offer gratitude for the plate in front of you. It doesn’t need to be a formal ‘grace’, but it’s nice to remember how blessed we are to have food on our table. Plus, this can be done anywhere (at a friend’s home, at a restaurant, etc.) without too much of a fuss.
2. Put your fork down in between bites.
3. Invite a friend over. (Again for us ‘Woo-Hoo!’ single people) I find my meals are much more enjoyable when I have someone with whom I can share them. Good conversation and laughter keeps you relaxed and helps you digest your food. You’re not just eating to get it over with. It’s more about the pleasurable experience of sharing and less about what you are eating. (See photo to right. My friend and ULTIMATE meal---and carrot cake---sharer! She's the best!)
4. Many people recommend having no distractions when you eat to keep your thoughts on what you’re doing, but if you do eat alone a lot, this can be quite frankly, BORING. I like to read a magazine (nothing too heavy!) or flip through catalogs that have stacked up on my entry bookshelf. It’s a nice time for imagination, inspiration, etc. And I also use it to help me with tip #2. It’s hard to flip and concentrate when you’re chewing. So I’ll put my fork down, flip a few pages, and then get back to the task at hand: Enjoying my delectable meal.
5. That being said, I wouldn’t make a habit out of eating with the TV on. Yes, I do it occasionally. (Maybe once or twice a week) but it’s not my routine. More than ever, TV is sensory overload. There’s nothing calming and relaxing about it. I actually find very little that’s enjoyable. And your meal should be enjoyed.
6. Breath. Sounds simple. But how often do you go through your meal holding your breath only to lean back in your chair when you've finally cleared everything off your plate like a Hoover, puff your tummy out and say something to the effect of “Ahhhhhhhhh . . .” as if to let it all go? Let’s not wait til the end of our meal to take some deep breaths. It will calm your nervous system and prevent you from stuffing your face as if it’s the last meal you will ever have. For most of us, it won’t be.
7. Plan for something enjoyable after dinner. Give yourself something to look forward to so you don't just hang around filling your time with food. A bubble bath. A movie you've been wanting to see. A nice walk. Trolling iTunes for new music (one of my personal faces) or get in bed early with a good book and some tea. 

Probably the most logical tip I can offer actually has to do with WHAT you eat. Eat REAL FOOD. Rarely do you see people walking around with an 8 pound bag of spinach or eating 15 carrots in one sitting. Processed foods are addictive and the only things that come in portions large enough to feed an army. When you tune in, listen to your body and feed it with nutrient dense foods, your cravings for offerings that come in Super Size will diminish. 
The only thing you should be drinking in a 32 oz BIG GULP is water. 

You’ll need to buy a shot or two of decaf espresso (try it. even decaf will provide a little pick me up) Or, if you must have the crack, try cutting it in ½ and order one regular and one decaf shot. Yes, you’ll be that pain in the ass person in line but join the club. I’m president. It keeps me healthy and that’s more important than worrying that I’m annoying the teenager behind the counter or the suit behind me. You know what annoys me? The idiot standing outside the coffee shop blowing toxic smoke in my face, but I can’t do anything about that can I? I rather be the annoying person ordering the ½ caf or getting quizzical looks from people when I order decaf espresso as if to say “Why bother?” than be that annoying person killing themselves and others with toxic waste.

Better yet, if your office has one of those fancy Nespresso espresso makers, use theirs. Really stick it to the man. Again, saves $ and time. Time which could be well spent sitting outside or online shopping.

So now you have your coffee. Step 2. You’ll need to keep your own milk in the refrigerator if you work from an office. And here’s where you can really cut down on the sugar. Most coffee joints will use the sweetened version of non dairy milk like vanilla soy or add their version of McDonald’s special sauce: liquid sugar. I keep unsweetened almond milk in my fridge at all times.

For a creamy Iced Vanilla Latte simply use Vanilla Unsweetened Almond Milk (or soy if you’re a fan, although I would encourage the former), a couple drops of Vanilla Liquid Stevia (my favorite is the NuNaturals brand as it is the purest form of stevia and they don't add any alcohol. they also have an abundance of other flavors! mint anyone?) and my secret weapon, a drop of quality vanilla extract. Pour over ice with your espresso, shake it up to get it nice and frothy and voila! Creamy Vanilla treat. You can do the same with different flavored extracts. (Try hazelnut, mint, or even caramel!) The sweetness will come from the stevia (you can also try the plain) and since it’s liquid you don’t have to bother with trying to get that annoying powder to dissolve. It’s a little more expensive than the blue, pink and yellow packets, but my health (and yours gosh darnit!) is worth it. And a little of the liquid goes a LOOOOONG way.

Now if you are really jonesing for that frothy blended whipped up concoction click here to try my Cold Cocoa recipe. If you want to add coffee, try using decaf again, but add some raw cacao nibs which will provide a nice pick me up.

I understand part of the deal with these drinks is the ‘experience of the coffee bar.’ So here’s what to do. Buy yourself one of those cool to go tumblers and make your cheaper, healthier drink in the office. Then go and sit wherever the heck you like. If it’s the ‘getting out of the office’ idea, sit in a park, on a bench, or take a walk with your new favorite coffee beverage. You'll be exercising your right to not fork over your entire paycheck to the 'Evil Empire' as well as your body. 

I'm mad. Like, really mad. And I don't know if I'm more angry over the fact that I've gained so much weight and my body is changing or the fact that I'm angry for being mad about it. Yes, it is all- well, quite maddening. And I want it to stop. I really really do. I don't want to wake up tomorrow morning and say, that's it. I'm going on a 'diet' mostly because I've been telling women forever not to live their lives that way--- that everything would be fine if they just lost some weight. And here I am, supposedly this picture of perfect health. Telling myself: "God dammit. Be thinner." Do a cleanse. Get rid of the 'evil' that lives as excess in your body. And if I were my friend right now I'd say, "Jennifer, shut up. You're being ridiculous. You look great. And besides, even if you gained 20 pounds, you'd still be the generous, loving person I love." But for some reason, such text book psychology isn't working on me. No more "little" chocolate chip cookies. No more sweet potato fries. No more ojas drink. No more ghee. I've got to start to find a balance. A balance between living my life and abusing my body. I've got to begin to truly believe that I'm more than my body. That regardless of the business I'm in, it does not define me. Intellectually I know all of this. But I'm struggling. I have, have, have to begin to BELIEVE this in my heart. Or else it's going to be a LONG second half of my life. 

After a month of traveling - with the exception of a whopping 48 hours in NYC - I'm read to go home. I usually never say that. I'm usually the one that wants to stay somewhere anywhere other than 'home' (now NYC) and continue traveling. Just the thought of NYC and the cold would, typically, be enough to make me shudder. I never want to go back to the craziness, throwing my already imbalanced 'Vata' more out of balance. But something is different this week. I'm itching to get back and settle down for a while. To stay in one place. A shift has occurred.

I'm ready to stop running around. And start living my life and creating it. That's hard to do when much of your time is spend moving around just getting from one destination to the other. 
Don't get me wrong, I love to travel, have new adventures, see new things and meet new people (See photo. Who wouldn't love this?!?). I don't think that will change and I can't begin to imagine my life without these experiences. This past month alone I have been blessed to begin new friendships that have already supported and filled me up in countless ways (shout out to my ParaYoga peeps and Kate and Bill!)

But this week, I've been embracing change. Which may seem contradictory to everything I've just proclaimed. But it's not. Because, now, I'd prefer to embark on change that is more internally directed than externally. Rather than looking to external circumstances to alter my situation and life, I now understand the true transformational power of changing what counts - ME. I feel I can best accomplish my goals, at least for now, by staying put. Building relationships, creating new habits, patterns, and a whole different life for myself.

Traveling takes time. Heck, I can spend half my day on a subway just getting from here to there in this city, not to mention the time it takes to get to JFK, fly to a foreign country, hop on a bus, get in a car and lord knows what else I've done to chase the 'perfect place'. All of this to and fro diminishes my ability to invest and dedicate my time to the change that really matters and will create the most impact. I have a life and a purpose I need to embrace. I don't want to postpone any longer.

I know there will be challenges ahead. I will have to stay put when I want to run. This will require dedication to grow, learn and expand . . . and to be uncomfortable. It will take effort and, most importantly, patience.
But I feel ready. Ready to let go of the old habits, patterns and, yes, even people that no longer support my purpose and new goals. I've been preparing myself to do that for a few months now, though. I've been surrounding myself with more like minded people who understand my work and will love me unconditionally. It feels good to know that I am attracting more of that in my life. And it makes me want to stay where I am to cultivate and nurture those relationships, habits and actions that will propel me onward to success and wisdom. 
Which for me, is a change. And like the old adage says, the only thing constant, is change. 

I’ll spare you all the nitty gritty details because you can google and read it. I am simply sharing how one of my most favorite foods in the world made it its way into every meal I ate today.

Today was probably the first really chilly morning I’ve felt this Fall. While I had some brown rice for breakfast yesterday, that stash was depleted during last night’s dinner, and I was craving something warm that could sustain me for the long morning and afternoon of teaching ahead. Too lazy to go to the store and get some oatmeal (and not wanting to take the time to cook steel cut oats!) I remembered I had some quinoa. 1 cup to be exact. PERFECT. Because quinoa takes less time to cook than most hearty grains (appx. 20 minutes) I could put it on the stove and it would be ready by the time I was through with my morning meditation. And by golly, that’s exactly what I did.
While I do enjoy the taste of quinoa on it’s own, it can tend toward bitter (it is actually a relative of leafy vegetables such as Swiss Chard and spinach, which would explain it.) And I like sweet in the morning. Hmmmm. How to jazz it up? Easy breezy. I took a small pat of REAL butter (no low fat, no vegan stuff, the REAL DEAL full fat butter . . . but just a tad) to add some richness. Dropped in some raisins while the quinoa was still piping hot, allowing the steam to soften the raisins. I would have liked some slivered almonds, but the cupboard was bare in the nut category so I sprinkled in some dried coconut shreds. Topped with a touch of REAL maple syrup (READ: NO Aunt Jemima) and a healthy dose of cinnamon. This, today, was heaven.

Cut to this afternoon. Depleted. Tired. And needing something between the afternoon snack of some hummus and carrot/celery sticks and an evening yoga class. I popped into one of my most favorite prepared food markets in the city, “Dishes” and picked up some simple grilled veggies. Yellow and green squash, grilled onions (which I’ve been having EVERY DAY for the past three days in abundance to fend off this cold. PS: It worked!) and some grilled carrots. I could eat these all day. Cue QUINOA! Heated a small portion in the microwave and topped it with the warmed grilled veggies and leftover hummus from the snack. Easy. Complete and satisfying.

Off to yoga.

Back from yoga. Hungry. Again. Had a few chips and salsa (courtesy of Laurie’s Buffalo Gourmet. Really digging their Black Bean and Garlic variety. And they’re higher in fiber than most corn chips. Check em out.) while I whipped up the next easy concoction starring, you guessed it . . . QUINOA (this is the third way. In a DAY I may add.) Grilled up some onions (surprise, surprise) in olive oil and added the quinoa giving it a nice toasty crunchy quality. Threw on the leftover grilled veggies to warm them up and then added . . . an EGG! Salt and pepper. Now that I see all of these together, I guess it’s like a better version of stir-fried rice. Only with quinoa. Genius, if I do say so myself. Especially because this dinner can actually be a great breakfast too! Dinner, breakfast, lunch, snack. I’m an equal opportunity quinoa eater.

I’m a happy, full and very satisfied woman. With more left over for breakfast. . .

What’s your favorite way to enjoy this wonderful ‘seed’? Would love for you to share your ideas here!

Today was probably the first really chilly morning I've felt this Fall. While I had some brown rice for breakfast yesterday, that stash was depleted during last night’s dinner, and I was craving something warm that could sustain me for the long morning and afternoon of teaching ahead. Too lazy to go to the store and get some oatmeal (and not wanting to take the time to cook steel cut oats!) I remembered I had some quinoa. 1 cup to be exact. PERFECT. Because quinoa takes less time to cook than most hearty grains (appx. 20 minutes) I could put it on the stove and it would be ready by the time I was through with my morning meditation. And by golly, that’s exactly what I did.

While I do enjoy the taste of quinoa on it’s own, it can tend toward bitter (it is actually a relative of leafy vegetables such as Swiss Chard and spinach, which would explain it.) And I like sweet in the morning. Hmmmm. How to jazz it up? Easy breezy. I took a small pat of REAL butter (no low fat, no vegan stuff, the REAL DEAL full fat butter . . . but just a tad) to add some richness. Dropped in some raisins while the quinoa was still piping hot, allowing the steam to soften the raisins. I would have liked some slivered almonds, but the cupboard was bare in the nut category so I sprinkled in some dried coconut shreds. Topped with a touch of REAL maple syrup (READ: NO Aunt Jemima), some flaxseed and a healthy dose of cinnamon. This, today, was heaven.

Cut to this afternoon. Depleted. Tired. And needing something between the afternoon snack of some hummus and carrot/celery sticks and an evening yoga class. I popped into one of my most favorite prepared food markets in the city, “Dishes” and picked up some simple grilled veggies. Yellow and green squash, grilled onions (which I’ve been having EVERY DAY for the past three days in abundance to fend off this cold. PS: It worked!) and some grilled carrots. I could eat these all day. Cue QUINOA! Heated a small portion in the microwave and topped it with the warmed grilled veggies and leftover hummus from the snack. Easy. Complete and satisfying.

Off to yoga.

Back from yoga. Hungry. Again. Had a few chips and salsa (courtesy of Laurie’s Buffalo Gourmet. Really  digging their Black Bean and Garlic variety. And they’re higher in fiber than most corn chips. Check em out.) while I whipped up the next easy concoction starring, you guessed it . . . QUINOA (this is the third way. In a DAY I may add.) Grilled up some onions (surprise, surprise) in olive oil and added the quinoa giving it a nice toasty crunchy quality. Threw on the leftover grilled veggies to warm them up and then added . . . an EGG! Salt and pepper. Now that I see all of these together, I guess it’s like a better version of stir-fried rice. Only with quinoa. Genius, if I do say so myself. Especially because this dinner can actually be a great breakfast too! Dinner, breakfast, lunch, snack. I’m an equal opportunity quinoa eater.  

I’m a happy, full and very satisfied woman. With more left over for breakfast. . .

What’s your favorite way to enjoy this wonderful ‘seed’? Would love for you to share your ideas here!

Here’s what I came up with:
I am a yogi.
I am a spiritual being.
I will NEVER stop being a dancer.
I am a sister, a daughter, a granddaughter, an aunt and a niece.
I am a friend.
I am an athlete.
I am a teacher.
I am a student.
I am a natural foods chef and nutritionist.
I am leader.
I am a follower.
I am love.

So I’ll ask you? What would you do with all of these things? How do I wrap this up into a tiny little package for someone?
Yet, I realized, while I am all of these things, I could be none of these things and still be ‘something’.
This realization does not do much to help advance my career but what it does for my peace and happiness is immeasurable.

Wow. Has it really been this long since I’ve written a blog here? Why, yes. Yes, it has. Suprising, because I’ve had so much to say lately. Discoveries, revelations, relationships, explorations . . . they’ve all been a part of my many adventures from the past 6 weeks have all from NYC to L.A. to Costa Rica, Panama, Nicaragua, Miami, various other stops in FL and now back to L.A. A few more days here until I finally land back where I began 6 weeks ago in NYC. I’ve missed writing. I’m trying to stay balanced through it all, but my meditations have been sporadic and distracted. Which doesn’t make me happy. On the flip side, seeing my nephews, visiting with some of the best friends a gal can ask for, making many new friends, finding a renewed sense of purpose and working on new, challenging and FUN projects has filled me up to the point where I’ve been moved to tears with gratitude and love. So all’s good. For all of this ‘deep’, insightful stuff I have to share, I’ve felt the need to simply tell you about my kick ass workout the other day. I know I typically post a recipe, but I’m going to skip that to outline this routine. First and foremost because I admittedly have been doing very little cooking lately with my crazy travel schedule (Unless, of course, you count the kick ass margaritas I made last weekend for my sis in law’s birthday, which I’m happy to post as well!) Although I’m not a huge runner, doing just that the past four days or so in the heat of southern Florida helped me sweat, detox, and just feel a little bit like me. And all you need is your sneakers, some open space, such as a park,
So here it is:
20 minute jog/run to park

Find two points you can gauge about 20 feet in distance.
Alternate between:
-- Crab crawls
-- High knees
-- Spider Man walks (on all fours, R hand front as L foot steps front. Switch)
-- Awkward Spider Man (same thing but do same hand and leg!)
Go up and back at least once for each exercise, then repeat they cycle again.

Take a breather and stretch.
Now find a stick.
Jump over the stick with two feet back and forth as quick as you can for 30 sec. Rest 30 sec. Repeat 6x. If it gets too challenging, hop over on one leg. 

Time for lunges. Same leg. Lunge front. Step together. Lunge back. Step together. Repeat 10x.
Hold back in a Crescent Pose and stretch.
Repeat other leg.

Move on to core. Do some boat poses, sit ups. Planks. Try this in plank: Bend your knees toward you chest, slightly tucking your hips underneath you, pulling navel back to spine. Re-extend to plank.
Do that 10x.
OOOO, or this one always gets me. Start in plank. Keeping your core engaged and hips up, drop down to one elbow, then the other. Then one arm at a time return to plank. 
Do that at least 10x. 

Now go on. Scram. Run (or walk) home. And don’t forget to stretch.
If you stretch, I’ll write more. Deal? Oh yeah. And drink lots of water, especially in the heat of the summer!

I'd like to respectfully, offer a contradictory view, as I have to disagree. This article demonstrates a lack of understanding of what the discipline of yoga is truly about and how to practice it properly. Unfortunately today, many instructors are not teaching as they should or offering proper cuing to ensure students engage their muscles and foster strength in the body. Yoga is not all about being Gumby and forcing yourself into pretzel like positions. Yes, practicing yoga properly may emphasize the elongation of the muscle. But to equate that with ‘loose = weak’ muscles, as you do, is a fallacy. If properly taught, a student can discover both strength and flexibility in any pose. I ALWAYS discuss the concept of ‘strong stretching’ in my classes, whether it’s yoga or sculpting.

I agree that there are many poses most people should NOT be attempting. However, in this case, it's the opposite of the traditional saying, "Don't shoot the messenger". It is ABSOLUTELY a yoga instructor's responsibility to assess every student’s ability, and teach proper alignment and how to build a safe and STRONG practice. I cringe when I see instructors leading poses that, as you mentioned, are unsafe for a 99.5% of their students. Typically, there is a lack of understanding on the student's part of how to effectively practice not only advanced, but even the most basic of poses, which most certainly, can lead to injury and pain.
And again, it is the instructor’s duty to guide a student to more difficult asanas to ensure the student is moving into them safely and effectively, balancing the fine line between ‘discomfort’ and ‘pain’, just as it is the student’s responsibility to heed their own body’s communication.

What causes injury and pain is the practitioner NOT the practice. (As a note, I myself have experienced much relief from joint aches and muscle tears by practicing yoga.) Both the instructor and the student must share equal responsibility for a safe and effective yoga practice. Students should understand the true meaning of yoga and recognize it as a process. Teachers bear the burden of effectively communicating that message and fostering the proper environment in which the practitioner is safe to progress at their own pace and level of understanding.
One must move MINDFULLY in yoga. A practitioner CAN NOT check out and just soar through the class. That is the greatest challenge. To find the mind body connection. We as instructors, trainers and guides, give a lot of lip service to that philosophy, but rarely do we foster it or encourage it. And that’s a shame.

Addressing your point of 'functionality'. No, placing your foot behind your head is not, at first glance, particularly ‘functional’. But just like many exercises, more advanced yoga poses (or asanas) offer a challenge that can be beneficial to the body as well as the mind, similar to any advanced level of physical training. Learning how to use the breath to calm the body and the mind under situations of slight duress is EXTREMELY beneficial in the real world. There is no better preparation for everyday challenges than the yoga mat. If you can manage to stay calm when your hand is under your leg which is over your head in a room that’s 75*, you can certainly handle the stress of bumper to bumper on the 405. I don’t know anything more practical than that.

Unfortunately, our fitness culture, with it's result oriented focus, promoting that harder, faster and MORE is always better, has bastardized what yoga is meant to be. We have lost the joy of the process of getting from A to B, fostering the concept of what many in the yoga community like to call “gym yoga”. After three classes, students are expecting to do handstands and place their legs around their necks. It’s like asking someone who just began jogging to run a marathon tomorrow.

I also strongly feel we would all be better served to adopt a more holistic approach to training and fitness. I for one am so exhausted by the mindset that we only workout for a tight ass and great muscle tone. Exercise should be a complement to life, not another thing to do on our task list. It should enhance what we do and be a source of joy, not struggle.

I am not dismissing cross training or varying one’s fitness routine. I think it is EXTREMELY important, as you mentioned, for a healthy, well rounded approach to exercise. More importantly, including various disciplines into your fitness routine prevents boredom, which can lead to a lifetime practice of health and wellness as opposed to something we do to lose ten pounds.
However, your take on yoga is misguided. Yoga is not a means to a tight ass or extraordinary abs, although, when practiced properly, those ends can certainly be achieved. I agree with you 100% that balance is key. But you will find no better way to achieve a connection between the mind body and spirit than from the timeless and always evolving discipline of yoga.

Curry Egg Salad
Eggs. One of the most complete nutritious foods on earth, in my opinion. I don’t eat them often, but when I have a protein craving, this is my go to grub. Love this simple recipe.

1. 6 hardboiled eggs, preferably organic/free range
2. 1 red bell peppers finely diced (Orange or yellow is a good option as well)
3. 1-2 tbsp. Mayonnaise or Vegenaise (Although, if your using this for egg salad, it kind of defeats the ‘Vegan’ purpose. I just really like the taste.)
4. 1-2 tbsp. Dijon mustard
5. 1 tsp curry powder
6. 1 tsp cayenne (more if you like it HOT)
7. 1 tsp cumin
8. Salt to taste

Carefully peel hard-boiled eggs and remove shell. I like to use the yolk of 3 to 4 of the eggs and only use the whites of the remaining eggs. (Note: Please don’t be afraid off egg yolks! Unless you are eating 3 eggs a day, or have to watch cholesterol levels due to a heart condition, they are the most nutritious portion of the egg high in essential vitamins and minerals.)
‘Separate’ eggs with hands into large pieces and place in bowl. With a fork, begin mashing the eggs until the pieces are small. I like really fine pieces, so this step may take a few minutes.
Add 2 and stir together.
Blend in 3-7 and keep mashing! Chill for at least an hour and serve.

Stewed Fruit
This is my favorite thing on top of a piping bowl of oatmeal. I prepare a big batch and keep in the fridge to use all week long. But the juice is great for a tummy ache or on it’s own. A sweet natural treat.

½ - 1cup water
2 cups fresh Dried Fruit such as prunes, figs, apricots.
Fresh Ginger (Slices or grated, at least 1 tbsp. grated, I use more)
Orange Zest (Optional)
Cinnamon

Combine Fruit, Ginger, and Zest in water. Bring to a boil and reduce to a simmer for 20 minutes. Add cinnamon and cover. Allow to sit on stove for about ten minutes. You can store in refrigerator for up to a week and the juice begins to get thicker. Great topping in oatmeal or add a little homemade granola. Perfect in the colder months. Keeps the digestive system warm.

Ok, on to my favorite part of this blog, JAMU! I learned how to make Jamu my very first day in Bali from Lilir, who guides you step by step and teaches you why Indonesians have been using holistic, natural healing formulas for centuries. This particular combination is a great antiseptic, warming tonic, expectorant, and cleansing and slimming tonic. Really, what more can you ask for? Basically, a cure for all that ails you. I had to modify the recipe slightly, since I didn't have all the fresh ingredients available to me here in the States. But it still came out fabulous. Try it yourself and see!

1 tbsp. Tumeric
1tbsp. Galangal
(I used the powdered version of both of these, but if you can find fresh, go for it!)
2 tbsp. Tamarind (I found the paste at a Whole Foods market)
Agave nectar (How much you use depends on how sweet you like it. Start out with about 2 tbsps and you can go from there. Also, you can probably use honey, depending on your taste. The traditional recipe calls for palm sugar. Again, in Bali we used fresh palm sugar straight from the plant. But I'm not in Bali anymore, sadly. I wouldn't recommend using white refined sugar)
2 tbsp. fresh ground ginger (like I said, I'm a ginger freak, but you can use less if you'd like)

Blend the Tumeric and Galangal powder with at least 1 1/2 cups water in a blender on low speed. Pour into small saucepan and add Tamarind and Ginger on low heat. Consistently stir and 'smash' Tamarind until most of it dissolves in solution, about 10 minutes. Just before finishing, add Agave or Honey. Pour mixture through a small mesh strainer, 'pushing' all the liquid out with the back of a spoon. You can save what you don't drink in the fridge for up to three days. Reheat or drink cold. 

I'm telling you, this is good stuff. At least I like it. Just finished a cup as I complete this blog. Now it's off to heat up and sweat out the toxic amounts of salt at Prana Power Yoga with Rachel. The day is looking up! 

Some drinks I've found quite refreshing and their recipes, if necessary, are below.

ICED PASSION TEA:

Really, what could be easier? I've become addicted to this concoction this summer. Place tea bags in heat resistant container and add about 3 tsps of Stevia. I also add a little agave nectar. Play with your sweetener amounts. Depends on how sweet you like your tea. Pour the water over the tea bags and let sit for at least 20 minutes (I usually do longer). After steeping, remove and squeeze tea bags to ensure all flavor is eeked out! Begin to add ice, as the liquid will be quite concentrated. Chill in refrigerator and pour over ice anytime you need a refreshing lift. It's been the new staple in my fridge. Actually, I'm going to pour myself a glass now!

Something else I live off year round, but love it more in the summer, is the SYNERGY brand of Kombucha. Sadly, there has been some controversy over their truth in labeling the amount of alcohol (naturally occurring in all Kombucha due to the fermentation process) which has caused the company to pull it from the shelves of many major outlets (including all Whole Foods and most natural health food stores). I may have to resort to making my own again. Not the most space efficient task, but it definitely saves my wallet from being consistently drained! If you're interested in how you can 'grow' this healthy, amazing tonic yourself, click here.

Another great pick me up tonic, perfect for pre or post workout, is an Apple Cider Vinegar cocktail! Pour yourself some cold lemon or lime flavored sparkling water, add one to two tbsps. of Apple Cider Vinegar (I find Bragg's to be the best and they are the most well-respected brand), depending on how you like the taste, and a splash of cranberry juice. Easy and SO refreshing. 

Of course, you can't beat coconut water in this heat. The best way to enjoy it is right out of the shell, but I know that isn't always the most convenient or easiest way to get the good stuff. However, in my humble opinion, it is the best. Need to know how to open your coconut? Watch this. Of course, when I do it, I'm much less graceful and mine does end up everywhere, but whatever works to get to the good stuff. Other options? Buy one of the many varieties you find on the retail shelves these days. My favorite is Amy and Brian's, as I feel theirs tastes most like the real deal. They even sell one with the pulp! Delish. I also like VitaCoco or O.N.E. brand isn't bad either. Yes, coconut water really IS nature's Gatorade supplying electrolytes and potassium to the body in a most tasty way!

And to beat the heat in the kitchen, and save time, I've really been wearing out my food dehydrator. You can slice apples, (or any fruit for that matter!) and toss them with a little bit of agave and cinnamon, pop them in the food dehydrator and a day later you have healthy homemade apple chips! It sure beats using an oven. I've also been dehydrating onions, mushrooms and zucchini and they make great add ons in salad, if they ever even make it that far. I tend to eat them right of the dehydrator tray! You can learn more about food dehydrators here. Mine is an Excalibur and I LOVE IT!

Ok, one more recipe and I'm done. It's too beautiful of a day to be sitting inside typing anymore! This is SO simple and healthy. Who wants to end up slaving in the kitchen during the dog days of summer? This literally takes about 5 minutes and will keep in the fridge for a few days.

Simple Broccoli and Avocado Salad:

1-2 heads fresh broccoli (Broccoli is not one of the 'Dirty Dozen' so it doesn't HAVE to be organic, although I will always recommend that. But hell, who am I kidding? I don't always buy organic either. And there you have it.)
1/2 Lemon
1/4 cup Extra Virgin Olive Oil
1 Avocado (same with the broccoli with regards to 'organic')
Sea salt and pepper to taste

Super simple. Lightly steam the broccoli for about 3 minutes and until it's bright green (nothing worse than mushy broccoli!). Place in large bowl. With a small spoon, begin to carve 'chunks' of avocado and add to bowl. Add olive oil and juice of lemon and toss while still warm, as the heat from the broccoli will begin to 'melt' the avocado and combine with the lemon and olive oil to make a nice 'dressing'. Add salt and pepper to taste. Seriously. That's it. You could get creative and add some slivered almonds, or a little bit of red quinoa. Or just eat it out of the bowl. You can serve it warmor cold, in the air, in a chair. Speaking of chair, I need to get out of mine and get my ass outside! ENJOY SUMMER!

Hummus and Avocado Open Face Sandwich: 
1 slice whole grain bread (my new favorite is Hemp Seed Bread from French Meadow Bakery )
Generous slathering of hummus (I prefer my homemade hummus, but I'm a snob like that! Any fresh, store bought is fine. Remember, the less ingredients, the better!)
3 slices avocado
2-3 slices ripe juicy tomato of choice (heirlooms are coming around!)
Generous helping of fresh sprouts
Salt and pepper to taste

In case I really need me to tell you, here's what you do. Grab that piece of bread. Slather on that hummus. Place tomato slices on top, then avocado and top with the sprouts, sprinkling with pure sea salt and some pepper here and there in between. LOVE LOVE LOVE on your easy delicious 'sandwich'. If you're feeling crazy, grab another piece of bread, slather on some more hummus and top that sucker off for a true sandwich. 
Ugh, I forgot to give you the other recipes. (A new Tahini dressing and my homemade hummus recipe . . . ) But I'm tired. I'll post another blog just with those. G'night!

Red Quinoa Salad:

1 Cup Quinoa
1-2 Cups Broccoli
1 Avocado
Olive Oil
Roasted Almond Slivers or Roasted Pumpkin Seeds (optional)

Cook quinoa according to package directions (usually takes about 20 minutes). Steam broccoli. Slice and cut up avocado in cubes. Stir together and drizzle with olive oil and sea salt and fresh ground black pepper to taste. Top with a sprinkle of slivered almonds or pumpkin seeds! Eat it up!

Detox Salad:

Toss all ingredients in large salad bowl, drizzle with EVOO and a few dashes of Balsamic Vinegar, squeeze the lemon on there, add a little S&P and mix well so the avocado mixed with the liquid gives it a nice creamy "dressing" like texture. Simple, fresh and YUMMY.

Ok, back to the weekend. I continued to bask in the sunshine of the day on Friday walking all the way down to the Village, making pit stops at BB&Beyond (my new home away from home as I begin remodeling this apartment in NYC!) and Lohemann's (I really need to get back to work at some point. I don't even like to shop and I'm shopping.) Decided I would get a workout in and popped into Equinox a little before 5pm. At this point, my day was still fantastic. I received a dose of inspiration and surge of energy on the treadmill so decided to hop into the open studio and start working on choreography for my dance class on Sunday. It came pouring out of me like water out of a faucet. I love those routines that just seem to find their own steps. I left the gym with a good foundation for the routine and still chipper and happy. Somewhere between the subway home and midnight, my mood shifted. Unexpectedly, unpredictably. I came home just worn out and exhausted and had a late conference call at 7pm with the west coast. Again, all good there too. No reason for this sudden turn. I was scheduled to go on a date to see a documentary film, and just couldn't get excited. But I was committed and really did want to see the film about choreographer and dance pioneer, Anna Halprin, Breath Made Visible. I begrudingly dragged my ass in the shower but felt rushed and annoyed as I hustled to make the 9pm viewing. We had to wait in line for the previous viewing to finish and I could barely stand. I was becoming crankier by the minute and I felt awful for my date. I was no sort of good company tonight. Finally, we entered the theater and after an introduction by Anna herself, the movie began. I was not prepared for the emotions that this film stirred in me. Anna Halprin was not your typical ballerina. Nor was she a traditional modern dance choreographer. This woman felt EVERYTHING. And now revisiting the website, I can tell the musical score had a lot to do with the emotional stirrings in my body. Not to mention Anna and her husband, landscape architect, Larry Halprin's lovely relationship which is a true testament to what it means to be a life partner in love and friendship. Everything about this film is inspiring and beautiful. Even when it touches upon some ugly topics, such as Anna's cancer.  The woman basically healed herself through dance. I sat in awe of this woman who never compromised her expression or her movement. Nor apologized for it. If we all could be so daring in the exploration of our emotions, no matter what form we choose. It was quite simply, beautiful. While I did cry, I was holding back what would surely have been an embarrassing and uncomfortable situation for my date. I needed a much bigger release. Yet, after the film, I suggested we go somewhere for dessert. Seriously? At 11pm? Why? Was I avoiding going home and dealing with the emotions that were bubbling up inside of me? Wanting to shove them down with sweets? Probably, yes. Although the dessert was yummy, I was disconnected and didn't enjoy it, nor my company, as much as I should have. I went home only to receive a large package that unlocked the dam holding back the flood of tears that began to run down my face. What began as a beautiful day turned into quite frankly, a wet mess. I finally cried enough to drain myself of any energy and fell into a not so peaceful sleep of unpleasant dreams. And awoke with what I like to call a 'crying hangover'. Saturday felt very lethargic for me, and while it was a beautiful day outside, I stayed inside as the tears continued to pour on and off like a dripping faucet. I threw myself into the many home chores I needed to do, trying to keep myself busy and occupied. I finally decided it was time to get outside, tears or no tears, for a walk. My first stop was an attempt to make my body feel better after my late night sugar rush. Liquiteria. Some of the best darn juices in the city. A little more shopping (am I detecting a pattern here?) and walking around the city. I shunned any social offers to return home, clean up and make my Detox Salad above. I was going to be nice to myself, read and watch another documentary, Food Inc. I know it's been a phenomenon for about a year now, but I was just getting around to watch it. While nothing in the film totally surprised me, it is a MUST see for anyone who wants to know more about where a majority of our food is coming from these days. Please watch the trailer here.  Again, another very powerful and inspiring film about one of my other passions . . . . FOOD.  And a great motivation to change the way this country's agricultural system operates. I could go on and on about this topic, but I'll save that for another day. I collapsed once again to bed with a more restful night of sleep. 
Since I feel like I am dragging on and on in this blog, I'll finish it similar to how I finished last week's blog. With a story of how dance continually saves me. I was still not feeling 100% Sunday morning, but the rain gave me an excuse to stay inside, rest, and finish my choreography to a song that has always, and continues to, move me. Breathe, by Anna Nalick. I poured my heart and soul into teaching that routine last night (thank you to all who shared their passion and energy with me yesterday afternoon at Equinox in Columbus Circle. You saved my weekend!) and as always, felt so much better for it. I'm not going to lie, I felt very alone and very sad this weekend. But looking back, it's something I needed. Time to process, time to release, and time to cry. We all need that every now and then to come out bright and shiny on the other side.