Everything listed under: nutrition

A dear friend and fellow yogi, Ben McLellan recently posted this comment on his Facebook page: This is astonishing to me.....we will take a drug that may cause internal bleeding, stroke, heart attack, and possibly death to sleep better. We won't practice yoga, chi gong, or tai chi because we don't have time, it's too expensive, or it's weird. Dumb is an understatement.
I share these sentiments and have become increasingly frustrated with the excuses people give that prevent them from embarking on a routine that will lead to greater health, healing and ultimately, happiness. Despite my sincerest efforts to be patient and accept that everyone is on their own unique path, so often I have the desire to call out “Bullshit!” in the middle of a sentence. Not exactly polite, I know.  
I think what pisses me off most is the lack of personal responsibility. (I'm obviously pretty fired up on this topic lately. Just ask some of my poor friends who have to listen to me.) If I had a quarter for the number of times I have heard the words “CAN’T” and “DON’T”, I wouldn't be writing my own blogs anymore (Just kidding! I'll always write my own stuff. Promise. )
“I CAN’T meditate. I CAN’T turn off my brain”. To which I’ll retort, “Who the fuck can?”
Or “I DON’T have the time.” Oh please. I know how much time I spend on Facebook. And I still manage to do a meditation practice.
Or my favorite “I CAN’T do yoga. I’m not flexible.”
AGHHHHH. Please. Just. Stop.
Be honest. With me. With yourself. We all have nothing but time. It’s up to you how you spend it. And where you spend it. I am FINE if you don’t WANT to do yoga, Tai Chi, meditate, lift weights or eat broccoli. That is your prerogative.
ABSOLUTELY, without a doubt, it is challenging to make these practices a habit. They require more effort, more work and more discipline. However, they also ultimately make you a healthier, happier, more productive, balanced and evolved human being. Ask the thousands of people who do such things. But please, stop with the excuses. You have choices. Take responsibility for those you continue to make, and realize you’re life is what it is today because of them. As Jean Paul Sarte so simply states: “You are your choices.”
Choose wisely. And stop telling me you ‘can’t’.

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

For years I’ve feared asking for what I want or speaking up for fear of hurting someone’s feelings or offending someone. Never is this more true than when I am receiving a haircut, massage, mani/pedi, etc. Too many times I’ve left a massage feeling like I needed a massage. Or silently nodding left speechless with wide eyes when asked “Do you like it?”, walking out of a salon looking like Dorothy Hamil.
Lately, there’s been a shift. I’d like to think it’s a result of a more dedicated yoga and meditation practice over the past year that has helped me cultivate more confidence and a stronger sense of self. I don’t seem to take things so personally, and conversely, I speak my mind when I have something to say. This may not seem like a huge deal. Many people have NO PROBLEM speaking their mind. But I’d venture to bet there are quite a few of us, even as mature adults, who do. We don’t want to rock the boat. We want people to like us. We fear we’ll be considered ‘bitches’. And our fears override our desire to leave with a fantastic haircut.
Recently, my brother sent me an email criticizing a comment I had made on Twitter. Five years ago (hell, who am I kidding? ONE year ago, probably) his words would have sent me reeling, old hurts rearing their ugly head. The 10-year old scolded little sister would assert herself and the tears would flow. And his words would have echoed in my head for days if not weeks. While I initially felt a slight sting, I closed my eyes for a moment, then re-opened them to read the email with clear eyes as opposed to the eyes of that “little sister.” And I understand why he sent it. It had nothing to do with me. I responded, but didn’t react, asserting my position. The only apology I made was for the way it made him feel.
The other day, I popped into an unknown nail salon for a manicure. When the gentleman began to hack away at my cuticles, I politely asked him to not cut so much. But he continued to trim them to a point I considered excessive. So I repeated my request. As you ladies may know, sometimes meaning gets lost in translation at nail salons. (I’m glad they don’t speak to each other in English. No doubt their comments would ensure I’d never go back.) Three time’s a charm apparently, and another nail technician replaced him. And I was fine with that. I’m sure he was a very nice man. But I left there with my nails perfectly painted and just as I wanted them.
Again, this may not seem like a huge milestone. But for me, it was a hurdle I haven’t been able to clear. Normally, I would have left the place with bloody cuticles.
And, feeling the effects of one too many hair whips in dance class, I decided to go to one of the Thai massage joints that litter Ventura Boulevard. Normally, I am very particular about who I go to for body treatments, however, I needed relief, stat. And I knew some of these Thai ladies are no joke. Unfortunately, my therapist was not one of them. For 15 minutes, I was more uncomfortable then when I first lay down. I played it out in my head . . . “Give her another 10 minutes. Maybe she’s just warming up. It could get better.” And “I can’t say anything, I’m already 15 minutes in.” Then I realized - if I go through with the massage, I can’t refuse to pay for dissatisfaction if I didn’t speak up. And then I’d be pissed for throwing money down the drain, feeling no relief and more agitated than when I arrived. At that instant, I stopped her and politely said, “I’m sorry. I think I need someone stronger.”
And in came Nami. Hallelujah. This woman squeezed and kneaded every part of my body that screamed for relief. I could relax and enjoy. I left feeling happily exhausted and appropriately beaten.
Mind you, speaking my mind still doesn’t come easily. I often have to stop myself and ask if by failing to express what I’m thinking, what or who am I really saving? Someone’s feelings? My happiness? My truth? But by taking pause, and asking myself these questions, no matter what the answer, I find I’m more authentic in every moment.

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. 

While the calendar says Fall is here, temperatures are still up to 80* here in the Big Apple and I still see people walking around with their mid afternoon pick me ups. As you have probably heard, such frothy tasty concoctions such as the grande mocha caramel whipped frappe something-or-other may as well be a fifth meal. And not a nutritious one. I especially love when the person ordering one of those says something like ‘Umm . . . hold chocolate shavings please.” Really? As if that’s going to salvage this drink from caffeine sugar bomb hell. It doesn’t take a rocket scientist to figure out that you’re basically injecting an IV of sugar into your bloodstream. Why do you think it tastes so darn good?
Not to mention, if you saved up all the $$$ you spent on those drinks per year, you’d be looking at a fine pair of Louboutins. Or maybe a plane ticket to Mexico. Lying in the sun. And be able to save those calories for something that’s really worth it. Like a friggin pina colada.
Trust me, I love my coffee treats as much as the next person. (Most who know me are well aware my family is in the coffee business. There was coffee in my bottle before there was milk.) However, there are ways to slim down your favorite java drink, and your wallet at the same time.
Here are two of my favorite recipes that you can easily make at home or in your office.

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. 

so often you hear me talk about how to be kind to yourself. how to take care of yourself. treat yourself. be a good friend to you. mostly because it's something i don't often do and telling you so reminds me to practice what i preach. however, every once and a while, a true friend will give you a swift kick in the ass when you need it. a jump start. a tough love talk. and it's about time i be that kind of friend to myself.
admittedly, i've been, mentally, hard on myself lately. my body is just NOT where it was a year ago and i'm kind of at a loss. i hate that i'm so caught up on it, but i am. there. it's out there. i am trying to get older with grace and acceptance. (WHAT?!??!!! you mean i'm NOT 30 anymore? since WHEN?!?!? Hmph.) but as you have heard me talk about so many times, it's my achilles heel. more often than not, i get caught up in the physical. and quite frankly i'm sick of it. the way i see it, i have two options. one, learn to let it go and see the truth of my beauty and love beyond this body. luckily through yoga, mediation and all i'm learning with my teacher, it really IS becoming clearer that i am so much more than my physical body. thank goodness. but this takes time. and i am definitely more of an 'i want it now' kind of woman. so i've resorted to the things i can affect immediately. discipline myself. i used to be so good at this. too good. then i realized i was definitely too hard on myself, so i eased up.
between you and me, i now feel like a slacker. i've been unmotivated to do much and there is SO much i COULD be doing. my business could/should be thriving. i've been wanting to do more online videos, etc. but you know what's been stopping me? i don't feel like i LOOK good enough to be on camera right now. i'm trying to call myself out on this bullshit. i'm strong. i'm fit. i'm HUMAN for crying out loud, and i'm NOT nor will i ever be Giselle. but it is this constant hang up that holds me back. and i can't wait any longer to get over this crap. again, i will eventually, but it's taking too long. on to option 2: DO SOMETHING ABOUT IT.
so when i say i'm going to clean up my eating and try to get down to the heart of this continuous 'bloat' i seem to be wearing, then having some of Magnolia's famous banana pudding before i hit the cardio machines doesn't cut it. i don't care if it was just two bites. (by the way if you've never had it, it truly is life changing. definitely makes my 'last meal' list. and i don't even really like banana pudding) have some will power girl!!!! because every little 'indiscretion' sets me back to square one. and that will continue to happen until nothing happens. zip. zilch. i've said this before too (or something like it) : change is effort. and of course my favorite, the definition of insanity: doing the same thing over and over again and expecting a different result. yes, i have changed a lot in the past year to help me move in the direction i want. but it's not enough anymore. i need to put a little more UMPH behind it. i let go of my disbelief that i have to do cardio for thirty minutes today and i let my friend and A list trainer, Jeff Halevy, create a workout for me. did i bitch about it? absolutely. i have to admit . . . i even GRUNTED. and i HATE when dudes do that in the gym. he had me on a circuit for 40 minutes. i'm sure he chuckled as i spat out curses his way. i did things i normally never touch . . . kettle bells (still don't love em), push ups (blech), and ropes (just never had the space). but can i tell you how GREAT i feel now? how accomplished? with Jeff's help, i pushed myself out of my comfort zone. and while the workout was great, really, THAT is what it's all about. i came home, and me, the procrastinator of all blogging, sat down and spat this out. i got shit done that i've been postponing for weeks/days/probably months. in addition, i felt my voice more powerful. i emailed a guy i've been seeing and told him exactly what was on my mind instead of trying to be nice and skirt around the issue. one workout and i'm a new person! i had a nice clean post workout smoothie. (plus 3 small squares of dark chocolate! i deserve it. see, i haven't totally gone off the deep end.) and i'm determined to keep mixing things up. and surprising myself. that, along with a healthy dose of (kind) discipline and i believe things will start changing around here. goodbye same old same old. hello shiny new happy, gosh darnit. if the kettlebells don't kill me first.

You all know the saying. Usually associated with the power to overcome any obstacle and difficulty with force and strength. However, I have come to understand a completely different application of this often used phrase.
Over Memorial Day weekend I sustained a traumatic knee injury that left me, for the most part, immobile. I clearly recall the “POP” sound as I led a bootcamp class in Darien, CT at Equinox. More clearly than the sudden sound, I recall my subsequent thought. It went something like this: “Oh Shit.” I knew it was more than just a moment of temporary discomfort and something was wrong. As in, I was going to need surgery wrong. Although I prayed that an ice pack or two would magically restore my knee to good as new and had visions of walking and skipping along soon, I knew in my heart I was in for a long road of recovery. However, my ‘finish what you started at all costs” and tough, “I can handle anything” girl/athlete emerged as I continued to teach and finish out the class. Foolish? Perhaps. But it was a way to ignore not so much the physical hurt, but the emotional hurt. The sadness and frustration I knew would set in all too soon.
Yet, I had things to do, places to be and work to accomplish. I couldn’t let this ‘small injury’ completely sideline me. When I returned to the city later that day, ice pack strapped to my knee, I hobbled through Grand Central to continue home. What would typically be a 5-7 minute walk, turned into a 20 minute adventure. Push through, I told myself. In the words of a famous shoe company, “Just Do It.” It’s not that bad.  
That evening I kept moving, packing my suitcase for a flight out to LA the next morning. While I normally love to travel back to LA, this was one trip that did not excite me. I couldn’t believe I would have to gather not only my physical stuff, but once again, my mental stuff to push on. But push on I did. I just had to get through.
I continued to do a lot of ‘pushing on’ that week, making sure I got the medical attention I needed and completed what I set out to do with discomfort. I cut my trip short to return to NYC and again, do what needed to be done. For over a week, I’ve been hobbling around, making doctor’s appointments and jumping through all the necessary hoops to get this thing “taken care of”.
The whole incident brings to mind a small phrase I’ve heard my teacher Rod Stryker say during one of our meditations. I’ve had it memorized for about a month now “ . . . the indomitable will to do and to become . . .” The knowledge that I have the power to change whatever circumstance I’m in or whatever struggle I encounter is a huge motivator. However, now I had to use my indomitable will to actually DO LESS. I would now need to use my will and drive in a different way than what was normal for me. I would have to literally WILL myself to ask for help.
And ask I did. Checking my ego along with my bag, I requested a wheel chair at the airport. I felt like my grandmother, bag on my lap, leg propped up on one of those thing-a-ma-giggys that pops out from underneath the chair. (Is there a technical term for that? Footrest maybe?) By the way, if you are late to your flight and need to get to your gate ASAP, do a little hopping around and tell ‘em you need a wheelchair! You’ll fly on through! Of course, you’ll have to weigh the pros (the speed with which you’ll get through security) against the cons (a bruised ego), but that’s your call. I much rather sprint to my gate. Great cardio and no one looks at you funny, which made me truly uncomfortable. I could FEEL peoples’ stares of pity and empathy. Why that makes me uncomfortable is a topic for another blog all together.
I’ve asked my dear friend Joe Somodi to help me after my surgery (FINALLY scheduled for tomorrow!) to pick me up at the hospital and help care for me over the weekend. It made me so uncomfortable, but, God bless him, he graciously agreed without making it seem I was putting him out or that it would be a huge inconvenience (which I’m sure it is.)
These are just two of the many examples where I’ve piped up for assistance. However, SEVERAL friends, and even strangers, have just ‘shown up’. To Sheri, Karen, Sohpia, Bart and the entire crew at Dragonfly Productions, and those whose names I don’t even know – I can’t express enough gratitude. I am touched by your kindness and care. While I’m at it, to those who have expressed empathy and just sent thoughts, well wishes and love, thank you. I have felt every one of them.
But still, my “indomitable will to do and to become” drives me to get better and heal. Not willing to be completely sidelined, I’ve been finding ways to continue to move my body. (As I mentioned to some friends in an email, I would not be undermined by no stinking knee!) I've begun swimming, dragging my left leg behind me and now wondering why it took a traumatic injury to get me in the water again. I am a Pisces after all. It feels natural. It kicks my ass, but feels natural nonetheless! I am exhausted after a ½ hour in the pool and feel as if I could eat a cow on the days I swim (and often do). And I don’t ache at all after a water workout. It's a win-win.
I’ve also found a way to “squeeze in” some more of my yoga practice during my swim sessions. You see, I am a breathe every three strokes kind of gal. The rhythm and staring at the same line below you at the bottom of the pool can be very meditative. Much like meditation, you become aware of and begin to 'hear' all the chatter in the mind. In an effort to silence the chatter, I began adding in a mantra practice, silently reciting a piece of a mantra every time I exhale under water. I come out of the pool virtually levitating!
I’m still doing my asana practice, albeit, VERY VERY modified. But I can manage certain postures. The attention necessary to not do more harm to my body draws me inward even more than usual and I find it a perfect preparation for my morning meditations. On that note, I’ve also put more time into my meditation practice ensuring it is the one thing that continues. I can’t use the excuse that I’m unable to sit cross-legged. I prop my body up against the wall in bed, place a pillow under my legs and again, realize what it means to be truly comfortable and undistracted by physical discomfort during meditation. I need to help myself more often. And the benefits of my practice have become very evident. While the past two weeks and change have been a nuisance and not the most comfortable of my life, I am still able to find peace and ease amidst the turmoil of my body and my thoughts. Sure, I’ve succumbed to breakdowns on more than one occasion (most recently yesterday at the hospital upon being shuffled from doctor to doctor, unbearable waits, and exaggerated prognoses), but I release, and move on. I don’t feel as stuck and I renew my resolve once again.
I actually relate my injury to pregnancy. While admittedly I have never been pregnant, enough of my friends have, and I’ve heard enough stories where women use pregnancy as an excuse to succumb to every craving, eat whatever they want and let their healthy habits go awry. Yes, it would be easy to sit on my couch, cry and watch back to back episodes of The Bachelorette drowning myself in others’ miseries and drama. (Although, I will fess up to watching this show for the sheer comedy of it all!) This was not an option for me. I am grateful to possess “the indomitable will to do and to become”. Whether that is the will to still move, or the will to graciously accept help, receive and be kind to myself.
I’ve realized that I am not superwoman. Even I am susceptible to injury. I may need help from time to time. I may need to put the brakes on. Or I may need to find another way. What has become absolutely clear to me is that all of these take a certain amount of will, in one direction or another. It is the will to become something different than I am.

GOOD MORNING! This week you have a chance to win my newest DVD, Flowetry! To enter is simple. Just read this little blog, try the recipe and give it a name. Here's the story:
Last week I had salad on the brain. (Very unusual given the Vata inducing weather here in NYC, but the heart wants what the heart wants!) I had all the goodies I needed, fresh mixed greens, good whole grains (wheatberries to be precise), hearts of palm, and of course, avocado. Then I went to grab one of my favorite dressings, Annie's  Natural Woodstock Dressing (if you've had it, you know why I'm kind of in love). I was looking forward to (lightly) pouring the tangy, zippy concoction on my greens. When mixed with the avocado, it creates a creamy dream. Of course, I had about two drops left. As a resourceful (and lazy) chick (who didn't want to go to the store), I said to myself, "Self. You are creative and the kitchen is your domain. Whip this up yourself."
And that's just what I did. I wanted to share it with you all immediately, I really did. However, I just didn't feel right sharing a recipe I called "Cheesy Tomato Dressing". First of all, it's cheesy. Second of all, how UNCREATIVE. That's terrible. It can't go out into the world like that. Especially when it's inspired by something as sassy as "Woodstock" dressing! It was unacceptable to me.
So I'm reaching out to you, my premier test kitchen! Please click here to download the recipe. Try it, taste it and then give it a name (please, something other than "Cheesy Tomato Dressing") by sending an email here. We'll select a winner at random to win a copy of my new DVD Flowetry and you'll also automatically be signed up for my monthly newsletter with more great recipes (hopefully ones with fun names!) and tips to stay healthy all year long.
Happy salads make happy people! Enjoy and good luck!

Twas a few days before Christmas, sniffling all through the house
No one would come near me, not even a mouse. 
My bags were all packed, presents wrapped with much care
And hopes for warm FL weather when I arrived there.
Yet here I lay nestled all snug in my bed
While visions of flu season danced in my head.  
Oh no I prayed hard, this just can't be. 
Please please, dear Santa, keep the flu FAR from me. 
And in my stuffed head, there began a small clatter, 
The habits that keep me healthy, really do matter!
I sprang out of bed, covers thrown in a flash, 
And into my kitchen to raid my healing stash!
My neti pot filled, and ready to flow, 
Nasal passages clear with one final blow!
When what to my wondering eyes should appear, 
Vitamin C, D and probiotics were all here!
My homeopathic remedies always do the trick
With all of this, there's no way I'll get sick. 
More rapid than eagles, the solutions they came, 
I'll add teas with all sorts of herbs to my game.
On ginger, on lemon, on honey, lickety split!
Cinnamon and cumin will always do the trick. 
From the tip of my tongue, through the system it goes
I can feel the energy as it more readily flows!
And Triphala Oil, applied just after bath
You keep my VATA at bay so I stay on my path.  
My humidifier runs all through the night, 
To battle the dry and fight the good fight!
Warm home cooked foods will heal me inside, out 
And soon a huge smile will replace this poor pout. 
For this is the season to be merry and jolly. 
Spread lots of love and dance under the holly. 
And speaking of dance, I have to remember to move.
Just enough to get the juices flowing, to keep me in my groove. 
A walk in the park, by the lake, at the beach
Are good enough to keep health all within reach. 
I'll keep sipping water and the alcohol at bay. 
To ensure I'm not feeling groggy all the next day. 
I'll get plenty of sleep and take rest when I need, 
My body, my temple, is what I will heed. 
I'm back on my feet and ready to go
It's time to enjoy the holiday, and just take it slow. 
So I wish for you just before I take flight, 
LOVE PEACE AND JOY, and to all a GOOD NIGHT!

Don’t get any odd, kinky ideas. This blog is not food porn. QUINOA is actually not a grain but a seed, rich in protein (and a complete protein, I might add, meaning it’s a wonderful alternative for vegans!) typically found in South American countries. The Incans referred to it as “Gold” and consider it a sacred food. (To learn more about it’s history and nutritional profileand benefits click here. It's good stuff.)
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 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), 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!

I contemplated this question during a long run in Portland yesterday. Probably the best day of the year there, sunny, dry 85*, perfect. A far cry from the stifling heat and humidity of the east coast, which I left a several days prior. I have this uncanny knack for leaving town just when things get brutal – on either the cold or hot end – to head to much more pleasant climates. And Portland is probably the most pleasant of anywhere in the U.S. right now.
I tried to divert my attention away from the sharp pain that occasionally shoots up the left side of my back, trying to focus on my new running form and staying light on my feet. Less like an elephant, more like a gazelle. Following the breath in and out. Listening to it, getting lost in it, or driven by a particular song on my iPod. Slipping into a meditative, totally connected state.
Eventually nagging thoughts dissipate and other ‘deeper’ thoughts began to take their place.
Thoughts of gratitude to be in this beautiful city. Gratitude that I can even move my body. Gratitude for breathing fresh air. Gratitude for life. Just to name a few.
At some point, the question of my identity popped into my head. Maybe because, recently, I’ve been discussing business plans, goals, etc. with others, trying to map out where I want my career to go and ‘what’s next’. Of course, because who I am and how I live is so intimately connected to what I do for a living, that question inevitably prompts me to question who I am and who I want to be. Everyone wants me to ‘identify’ myself. I understand why. They are only trying to help me and my career.

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.

It's one of those evenings I truly wish I did have a television. I spent all last week cleaning up my receipts from 2009, getting my numbers in order, and, at the same time, getting my apartment in order. I was ready to rock and roll come Friday afternoon to face my accountant. Prepped as could be. And then he got on a call that went late . . . and later . . . and later. No appointment for me. So we had to punt until tonight, Monday. And wow. Let's just say the government does NOT make it easy for an entrepreneur (ah-hem, ME) to set up a business. I just found out a WHOLE bunch of stuff I didn't really want to know and it completely overwhelmed me. I feel like I've taken two steps forward and eight steps back. Between that and an intense rolfing session today, all I want to do is collapse on the couch and veg out. In the absence of a television, I figured I'd make some tea, indulge in my favorite chocolate chip cookie (that would be Nana's No Wheat) write a blog and tell you all the news that's fit to print (and there is some that isn't!) from the weekend, including my favorite new sandwich and other recipes I've had fun with. So here we go . . . 
Friday, in preparation for the tax appointment that never happened, I was getting shit done. Organizing, filing, cleaning up. Had a lovely late morning visit with a good friend who stopped by (I love NYC for that reason. No one ever just 'stops by' in L.A.!) an appointment here at home and finally, once I learned of the unfortunate (or fortunate, depending on how you look at it. To me, it was just delaying the inevitable feeling of dread and depression that came this evening.) non-appointment, I was off to the gym to work on a new project. A little shopping for a new pair of sassy shorts I needed for a date that evening and I was feeling fine and ready for some wine! Or sake as the evening would have it. The special evening at Pure Food and Wine, my FAVORITE raw restaurant not only in the city but ANYWHERE, was meant to celebrate my supposed tax return. So much for that. So we drank to my date's (Let's call him JT. And no, while I wish it was the real JT, I'm not that good) bonus! And trust me, you need something to cover the bill at Pure. But it's worth the splurge. We scored a wonderful table in the outside patio area, perfect for a spring evening in the city. Magical actually. Or maybe it was just my White Light Tini, a fine combination of unfiltered sake, green tea, lemongrass and ginger. OH, how I love me some ginger. We started with the Organic Iceberg and Watercress Cobb Salad with Smokey Portabella crisps. HEAVEN! And the Nori Rolls. Once again, SCORE! So tasty. We moved on to the King Oyster Mushroom Scallops with Hijiki Seaweed Caviar (one of my faves) and the Sweet Pickled Tri Colored Beet Ravioli entree. THIS was pure food bliss. It was so amazing, so fresh and all raw. If I had someone preparing food like this for me every day, sure! I'd be all raw too. Not likely. Before I get on my soapbox on how f'd up it is that good, healthy, wholesome and nutrient dense food is inequitably more expensive than SHIT food that kills people, let me just conclude by saying we finished with the only reason to live. Pure's Mint Sundae. I don't care if you are raw, vegan, carnivore, omnivore, whatever! You'd swear you died and gone to heaven after just one sensual bite. (JT did!) It truly is an experience to be had. I apologize for the sub par photo. It should only provide incentive for you to go try it yourself. Thank goodness we ventured on after Pure to do . . . well what else do you do after a cocktail and a couple glasses of wine? DANCE! Somehow, JT and I stumbled upon this place called "Butter" (still not quite sure how we found this place...) which once downstairs, opened up to a club/lounge type venue. JT and I were in our own little world down there, dancing our silly asses off, albeit to a very random mix of tunes from the dj. Couldn't quite find one groove, but it was enough to keep us out until 1am. What is up with me and these late nights? Ugh. It has to stop. I need to buckle down and get to work. But there's plenty of time for that. Saturday found me with a client and then off to practice my own yoga sequence. By the time I retuned home I was famished. My plan was to head out to meet my girlfriend and new pimp, Lisa (she was the culprit of last weekend's debacle) and one of her friends later that evening (he'll remain anonymous unless it's time to introduce you to him . . . ) but I was beat. So why didn't I stay home and nap you ask? Because I'm obsessive, compulsive (yes, you heard it here first. and it won't be the last time) and felt I had to DO something. So after my new favorite sandwich (see recipe and photo below!), and some way too expensive but fabulously yummy raw Kale Chips (again, healthy=money. I can't seem to get away from this equation) I put on my Louboutins (ha, just kidding). My version of those would be my running shoes to brave the brutal wind that was blowing in the city and headed down 2nd Ave. to the Lower East Side to run some errands. Picked up some of the best beans ever for my morning lattes at Puerto Rico Importing Co. These guys aren't messing around. And it's the type of place I live for at prices that make conventional coffee sellers prices look like highway robbery. (which also makes you realize how OVER PRICED most beans are) You can't take photos and in true NYC style, they make the most out of their real estate cramping the space with wall to wall bins of freshly roasted coffee. They have a few locations here in the city and it's a must visit for any java lover. Despite the fact I popped a few dark chocolate covered espresso beans to add some pep in my step, I was still exhausted. I opted for the subway home and decided, by golly, my feet deserve a pedicure. A nice one. Yes, I'm the girl that keeps the same chipped and worn polish on her toes for two months. Whatever. I'm a dancer and my feet can't look pretty. It's a contradiction. But those toots were tired and deserved some TLC. Sixty bucks later, I walked out with pretty, smoothed, polished and somewhat relaxed feet and toes. Again, why does eating healthy and taking care of myself = BIG BUCKS?!? I vote for government subsidies of avocados, kale, onions, sweet potatoes, brown rice, tahini, hummus and PEDICURES. Only to squeeze them into heels for my evening appointment. Honestly all I wanted to do was curl up on the couch and watch a flick. But in order to have the guy to cuddle and watch the flick with me, I must continue to endure dates and set ups and, yes, assholes. (That's a whole other story . . . I'll save it for the book. But what do you say when a supposed 'man' says to you "I guarantee my day was a lot worse than yours."? I was at a loss.) Ugh. I have a confession to make. I don't like getting ready. I am not one of those girls who lives for make up and getting dressed. I hate washing my hair. I dread doing my hair. I would stick it up in a ponytail every day of my life if I could. Make up, sometimes, I can handle. Tonight was not one of those times. Dread, dread, dread. Of course once I found something I felt slightly comfortable in and did all the requisite primping, I felt better and actually thought I looked quite nice. I got to the bar and ordered water. Wow, I was going to be a barrel of good times tonight. But I actually began to enjoy myself and after one glass of wine and many club soda and cranberry cocktails later. (the bartender thought I was crazy . . . I was sucking them down!) discovered I was hungry. The scent of bacon was wafting from behind the bar, and I'll tell you. I don't eat bacon but once in a blue moon. But damn, it smells good. I finally got some grub at another venue that was actually very cool called Schiller's. I was discovering a whole new world with this going out thing and enjoying it. Although a part of me longed for the days with my ex, not needing to do anything, go anywhere, get dressed up, drink beers, etc. Truth be told, a BIG part of me. Ok, back to the food. I am living proof you don't have to blow your eating habits just because you are out. Yes, it was 11pm, not the ideal time for dinner, but I knew I was going to bed no earlier than 1am and I was starved. Which was probably one of the reasons I was a little cranky. One deviled egg, 2 oysters and a KILLER artichoke salad later, I was feeling fine and had some pep in my step again. Plus, our bartender, John, was absolutely adorable and thoroughly entertaining. Good times. But time to go home and sleep. And sleep I did. Until 10:30am. Man, I needed that. I had still been battling the cold I caught from last weekend and I just needed to rest with no alarm, no agenda, no nothing to do. Couldn't really tell you what I did on a chilly, lazy Sunday (apparently nothing too good) but found myself at dance class in the afternoon (thank you James!) which always makes for a good day. I need to start going to different classes and dancing more. I forget how much, no matter what I eat, it FEEDS me more. Grocery trip to Whole Paycheck (Do you see the running theme in this blog?) and relaxing with another yummy sandwich (I'm addicted) and some "Breaking Dawn" (Hey, I don't have a television. It's the closest thing I get to trash.) and I was ready to call it a weekend. Done. And ready for Monday. And here I am, cursing the IRS and finished with the blog. Goodnight. Oh wait! Forgot my favorite sandwich! Pulls together some of my favorite foods EVER! And it really is so easy.

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!

Why does having fun result in me HURTING the next day? Actually the next TWO days, as I just don't recover like I used to! The weekend started out innocently enough. Although I really didn't want to get ready for early work drinks at 5:30pm, I drug myself into the shower to head to one of my favorite restaurants in the city, TABLA in Gramercy Park. The weather was heating up and they have an outdoor patio. Perfect for cocktails with out of town guests, co-hosts of the Atlanta based radio show, Dr. Fitness and the Fat Guy, also known as Dr. Adam Shafran and Lee Kantor. Who, I may add, are particularly funny. I've done several interviews with these guys to promote my DVD's and I always have a blast! It was nice to finally meet them in person. They were very impressed with my choice of venue and by the time we finally secured an outdoor table, I was ready for the cocktail. I've also been particularly obsessed with one of life's most perfect food: the avocado! Does it get any better? Let me answer that for you . . . . NO. I would seriously question someone who doesn't adore the avocado. The only problem is that with an avocado, you must anticipate your cravings. Typically stores just don't have a wide selection of ripe, ready to go avocados. They take at least a day if not two to get to the perfect firm mushy consistency that melts in your mouth like butter. True nirvana. And I just found this website with a boatload of recipes all including the avocado. Ok, back to Friday night. Of all the amazing dishes on Tabla's menu, I went for the Guacamole (of course) with burdock root chips. Oh sweet heaven. Tabla does this typical Mexican dip much different. Big chunks of fresh avocado seasoned with one of my favorite spices, cumin, often used in Indian foods. A perfect snack, a perfect drink and perfect weather made for a perfect early evening with my out of town guests. After a pleasant walk down to Union Square and a brief visit to lululemon with Adam and Lee, I decided to head home early and get some rest, dreams of dancing avocados in my head! My dinner plans fell through (Dare I say I was stood up? That's a whole other story ... ) and I wanted to get up early and get a jump start on my Saturday anyway. 
If you've seen what's going on here in NYC (besides suspicious car bombs in Times Square!), you'll know I awoke to some serious sweltering heat, a la August style. With no air on in our building yet, I resigned myself to sweating the rest of the day! Which was a fine detox. After many morning chores and cleaning, I headed out to Central Park to get my run on. But after the initial 15 minute jog to get to the park, my knees weren't having it. So I settled onto a piece of greenery which became my own personal yoga mat. One hour later, and feeling dandy, I headed home, again, full of dreams of avocados! I had been invited to a Kentucky Derby party but wanted to make sure I at least had a snack before I moved on to a gathering of alcohol and what was sure to be not so good for me food. My plans were foiled. There were no ripe avocados to be found at any of my local stores. I was so disappointed, a little pissed off to be frank, but settled for a snack a little less satisfying. After a healthy afternoon, I was ready to head downtown for an adult beverage and somewhat mellow evening. I was wrong about the mellow evening, but dead on about one thing: BAD food. We're talking Kentucky Fried Chicken bad. And if you've ever thought to yourself, "Eh, it's chicken. Protein. How bad can it be for me?" Check out their latest greatest invention, the Double Down. I get ill just thinking about it. I mean I know the FDA is a relatively useless institution, but I'm shocked even THEY let this hit the market. To be honest, KFC wasn't even tempting to me. Maybe had I been hungry I would have succumbed, but I wasn't even close. Which is why it's always important to know where you're going and prepare accordingly. But on the flip side, a GREAT party. I met a lot of new fun people and even ran into an old friend I already knew. Small world. My favorite vegan yogi, Rachel and I eventually were ready to leave the temptation of Double Downs and bad mac and cheese to hit up on of my favorite vegan joints in the city, COUNTER in the East Village. Although, don't get me wrong, vegans have their version of junk food too. I certainly never feel deprived of anything. Can you say "Chickpea Popcorn"?!!? Rachel and I downed these puppies like nobody's business. I assumed they were just garbanzo beans cooked in olive oil, although I couldn't tell if they were roasted or pan fried. No matter, they are next on my list to try at home or for a dinner party! I would sprinkle with cumin and cayenne, and of course, sea salt! This recipe cooks them in olive oil in the pan and uses different seasonings, but it's definitely something to play with and a nice break from my traditional fave, hummus! OK, you may be asking "Where is the FUN in all of this? Sure, it sounds like fun and all, but til it hurts? Not so much." Well not YET. After a few more small plates like red quinoa with broccoli and avocado (See? Avocado!!!!) and Spaghetti Squash Spaghettini, PLUS a super delish panini with lentil walnut pate and rosemary aioli (Did I mention the apple cobbler with cashew milk ice cream? Ugh. . . ) I was ready to roll on out of Counter and walk off some serious calories all the way home. However, somehow, I got suckered into going to another party down in the Village. My friend had me at 'cute sports guys'. I'm so easy. Let the debauchery begin. Rachel and I moved on to Oliver's in the Village and stepped into a frat party. I'm sure these people were all very nice, but I was seriously over it. And the guys were cute, but not THAT cute. Ha. After about ten minutes, Rachel and I were ready to call it quits and my friend Lisa, a firecracker of personality, insisted we meet a certain sports anchor and golf writer. (To protect the not so innocent, I will let them remain anonymous) And those two are the ones that kept us at Oliver's til 3am. They had wit, smarts, HEIGHT, and charm out the wazoo. And, I for one, fell for it, hook, line and sinker. Stupid girl. Not to say I wasn't having a great time, but I felt like such a sorority chick, dancing in a bar to late night versions of "Boom Boom Pow" and "Toxic" (hoping I danced off some of that dessert!) And I hadn't had that physical, chemical attraction to someone in a while. It sucked me in and kept me there. I'll spare you the gory details, but there's just something about walking through NYC on a hot steamy muggy night/morning and kissing on the curb. Damn sports guys. Too make a long story MUCH shorter, I wasn't asleep til about 5am. And awoke at 11am. And I am NOT my sparkly shiny best on 6 hours sleep. I'm an eight hour girl all the way. Plus keeping those hours, your body is just all OFF. But I had to buck up because I had three classes to teach at Equinox. Once again, thank God for dance. (Watch one of my favorite lyrical pieces I've choreographed in a while here!) Needless to say it's Wednesday and I am just finishing this blog. I was hurting straight up til yesterday evening really. Between the classes, the Saturday evening spectacular and my own workouts, my body felt like someone hit it with a Mack truck, felt like it was coming down with a serious cold (Downed double dosages of Wellness Formula and kicked THAT in the ass! Booo-yah!), and I was feeling mild symptoms of depression, which usually happens after I drink, even minimally. (I had a beer and a half and maybe a sip of wine at the Derby party! That shouldn't even count!) So now you see where the HURT comes in. I've said it before and I'll say it again, I just don't recover like I used to. But was it worth it? Abso-you know what- lutely! And oh yeah, I almost forgot to give you my version of the wonderfully delectable red quinoa salad we had at Counter!

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!

What a weekend. My eyes were like waterworks and I could never be sure when the tears were going to start. It was so unexpected, because my Friday started out pretty kick ass. It was a beautiful day here in NYC. Sunny, breezy, warm. Perfect Spring has sprung type of weather. After some PR photos with my gal Kelsey from CRUNCH for an upcoming workout in SELF Magazine, we decided to wander over to the best "fast food" place on earth, Pret a Manger. Or as New Yorker's would call it, simply "Pret". Now before you get up in arms at the words "fast food" check out their website. This stuff is FRESH as it gets in a box. No soggy lettuce or wet bread. Ick. Nothing fried or even grilled. Fresh baked whole wheat breads, wraps and salads makes this place a standout and NYC fave. Kelsey and I decided to try the Salmon and Brown Rice Salad which seemed very similar to the brown rice bowls I love to make at home. I was skeptical about the whole salmon part, but I shouldn't have been. This thing ROCKED and has a healthy balance of wholesome unrefined carbohydrates (brown rice), protein (salmon and edamame), fresh veggies (cucumber and red cabbage) and healthy fats (let's hear it for the omega-3's in salmon!). My new fave. The only thing missing for me was avocado! So we also split an Avocado and Parmesan sandwich as well. Not QUITE as healthy, but damn it was good. I've been in love with my avocados lately and using them in a simple salad I've been loving all weekend. To be honest, if you've read my Facebook posts recently, I've been downing desserts like it was the fourth meal of the day. I felt the need to clean up my act a little bit, nutritionally speaking. Here's the Detox Salad I've made for dinner two nights in a row:

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. 

A late Thursday night with one too many martinis induced a very mellow Friday afternoon and evening here in NYC. I just don't bounce back like I used to. I now find myself strategically planning my evenings out so that I make sure I don't have to do anything too taxing the next day. Getting older is sad. It's also wonderful. But sad. I spent most of Friday indoors organizing a very messy life after months of travel. Papers had piled up, receipts everywhere, W-9's to be sent to the accountant (Yes, I punted on last week's frightening deadline. The IRS will just have to wait to suck me dry.) and DVD orders to be sent out. Basically my only trip outside all day was to the post office. I made a go of it at the gym, but after five minutes on the treadmill, decided to punt on that, too. It just wasn't happening. I decided that I would later go to NY Hot Yoga to sweat out any remnants of whatever caused the previous night's damage. Mission accomplished. That room was so damn hot and delicious. I dare say it was the most I've sweat in any hot yoga class including Bikram. And it felt oh-so-yummy. Needless to say, I wasn't going anywhere that evening except my couch. I had made some brown rice earlier and decided to check my cabinets to see what I could drum up. Although, as you've probably surmised, I'm not a huge fan of food in a box, I did buy some Indian fare a while back. It was as good as night as any. I was too exhausted to even dial the phone for take out. So I whipped out a little Spinach Dal from Tasty Bites Indian Food and popped that puppy in the microwave. (Yes, I DO use a microwave.) Two minutes later I was thoroughly enjoying it over some brown rice and have to admit . . . it was pretty damn good! And they've got a bunch of vegetarian options with very little processed and unrecognizable ingredients. Score! What I also discovered quite recently is that I can rent movies on iTunes for under $5! Genius. Basically, iTunes will keep the movie in your list for 30 days. But once you start the movie, you have to watch it within 24 hours. Given I don't have a television, it's the greatest thing since sliced bread. I chose "Up In the Air" with my meal. Sadly, I was more impressed with the Spinach Dal than the movie. Early to bed meant early to rise on Saturday. I love quiet mornings with my lattes. I got some work done, and then it was off to the gym for a little workout. When I came home I whipped up one of my favorite smoothies and instead of using my normal coconut water or almond milk as a base, I tried some Berryblossom White Iced tea from TAZO which gave my berry smoothie a nice kick! Here's my recipe:

1/2 cup TAZO Berryblossom White Iced Tea     
1/2 cup goji berries
1/2 cup frozen berries of choice (I used mixed)
2 tbsps. almond butter
2-3 heaping tbsps. hemp seed protein powder (or powder of choice)
2 tbsps. flaxseed or ground flaxseed
1 large scoop Green Superfood (I'm using Macrogreens brand now)
Pinch of sea salt
Drop of vanilla
1 dash Steevia
Agave to taste

Combine all ingredients in blend and blend away til smooth! Add more liquid or ice if necessary! Green tea would probably be equally yummy in any fruit smoothie for a great energy boost and burst of anti-oxidants. 
After the smoothie I was charged for a late afternoon date at MOMA for the Tim Burton exhibit. I had been dying to see it and had yet to go to MOMA so it was a win-win choice all around. It was crazy packed and a little annoying as I am not a big crowd kind of girl, but it didn't detract from a lovely first 'date'. Ugh. I hate that word. Anyway, after sitting in the garden, and taking a load off (I wanted to look cute so I certainly didn't have the appropriate foot attire for standing around a museum for two hours), a drink was in order at the Modern. (One of my favorite spots in the city) Score two seats at the bar and the bartender places . . . what's this???? TRUFFLE OIL popcorn??? Oh heaven. If you are unfamiliar with the most fantastic variety of mushroom there is, please. Treat yourself to anything with truffles in them. They can be pricey, but it's just one of those amazing delicacies you have to have at least once in your lifetime. The day continued into the evening with good food, good wine and a spontaneous visit to the theater to see RACE, David Mamet's latest piece. Again, I had been wanting to see this for a long time. What a treat! It was neat to see Hollywood power houses such as James Spader (man, he was great in "Pretty In Pink"!), Kerry Washington, and Richard Thomas (John Boy!) on the stage doing theater. Another discovery? I was really beginning to like this guy. Especially after we stopped for post theater wine at yet another place I had never been, the Royalton hotel. Apparently, they had recently re-done the lobby and it was beautiful. A fireplace (which, oddly enough was much needed in the end of April in NYC . . . will it please get and STAY warm already?) set the warm, cozy and just a tad romantic atmosphere of the lobby lounge. We sat and chatted and . . . ok, enough about my date. 
The weekend was not over before I discovered one more thing. That dance is the most powerful tool I own for emotional release and cathartic expression. Actually, I already knew this, but I was reminded just how healing dance is for me. It was a rough Sunday morning. Dawn came too soon after my enchanted evening and I was awaking to get ready to go to a dear friend's mother's funeral. I don't need to tell most of you that one of the saddest most painful things you can witness is someone you love going through such a devastating experience. Carie's eulogy was both poignant and humorous. Under the circumstances, she did lovely and remained a rock for her family and loved ones. I am so proud of and inspired by her strength, but as funerals often do, this occurence threw into question all that was important in my life. I returned to the city, emotionally confused and decided to go to dance. Although I was going to take the day off from any physical activity, I came to the conclusion that this had nothing to do with 'working out'. I was going to dance because my soul needed it. Not my body. And I was right. I danced the shit out of what was, for me, an emotional lyrical piece to Michael Jackson's "What About Us" (thank you James), thrusting any anger I had at Carie's mother's cancer and any sadness I felt, into my feet and my body. Bloody feet and all. And it was the best discovery I made all weekend.