by Caroline | Jul 8, 2016 | Yoga
Why does my yoga teacher always remind me to breathe?
Yoga and the breath are intricately connected. Understanding the yogic breath will help you deepen your practice and increase the connection between mind and body. The foundation of any yoga practice is the breath. The term Pranayama comes from the Sanskrit “prana” meaning life force energy, and “ayama” meaning freeing or extending. Therefore pranayama is the conscious control of the prana through our manipulations of the breath. You may hear this term during a yoga class, and all it means is that you are going to do some type of conscious breathing exercise.
Here is a brief introduction to some terms and breath exercises you may encounter on your journey to zen.
The Natural Breath
An important place to start is noticing the natural breath. Although it’s not technically a pranayama practice because it’s not controlling the breath, the natural breath is the basis for your pranayama practice. The natural breath is unmanipulated. For example when in Savasana at the end of a yoga practice the breath is naturally flowing, as we surrender and release into the pose.
However, many of us have abandoned our natural breath, as stress, tension, and pain all affect how we breathe. Over time we habituate an unhealthy breathing pattern, originating from the upper chest, rather than the abdomen. When our breath resides in the upper chest it’s shallow, making it difficult for enough oxygen to enter.
During meditation or savasana, notice where your breath is coming from without trying to change it. Notice what parts are moving on the inhale and the exhale. If your upper chest, collar bones, and shoulders are moving and your abdomen is relatively still then that is an unnatural breath. This is often known as chest breathing. In chest breathing the diaphragm does not extend downward completely and the inhalation is in the chest area only. The breath is shallow, and can contribute to anxiety and physical ailments.
If your abdomen and lower ribs expand and contract upon inhalation and exhalation, and the upper chest and shoulders remain still, then it is a more natural breath. This is also referred to as diaphragmatic breathing. In diaphragmatic breathing, the abdominal cavity and thoracic cavity are engaged to draw in a deeper breath. The diaphragm moves down, causing air to fill the lungs, bottom to top, side to side, and front to back.
The Full Yogic Breath
When practicing the full yogic breath we breathe into three sectors of the torso one at a time, then release the breath one sector at a time.
First inhale into the belly, extending outward. Pause. Then inhale into the mid chest as the ribs expand to the front, back and sides. Pause. Then inhale into the upper chest, the area just under your collar bones. Progressively filling up from bottom to top, creating expansion in all directions. Then gradually release the breath without forcing it out.
Ujjayi Breath (pronounced oo-jye)
In sanskrit ujjai means triumphantly uprising or expanding. In this breath the “prana” or life force energy is flowing upward through all of the chakras. It is said that when prana is flowing through the chakras we are in a state of union or oneness.
The ujjayi breath is done through the nostrils with the lips closed. The breath is even and steady. There is a slight contraction at the back of the throat which will make a subtle hissing sound. Basically it’s like you’re trying to fog up a mirror but with the mouth closed. The inhalation and exhalation should me slightly audible. This breath is often done during a yoga practice, pairing inhalation and exhalation with the movements in and out of poses. It builds heat in the body and connects you to the flow of the breath. According to BKS Iyengar this is also good for those suffering from low blood pressure, asthma, and depression, as it invigorates the nervous system.
If you’re just getting into yogic breath work I’d recommend checking out Donna Farhi’s The Breathing Book which is is a great introduction and gives an overview of why it’s so important in your yoga practice. For those more experienced yogis Gregor Maehle’s Pranayama: The Breath of Yoga is perfect for integrating essential pranayama exercises into your yoga practice.
Now that you know about the importance of the breath, if you are looking to deepen your meditation practice click here for some information to help you get the most out of your time in meditation.
xo,
by Caroline | Jul 3, 2016 | Recipes
Strawberry jam is something I don’t regularly eat because most products at the supermarket are full of preservatives, sugars and artificial flavors. However, at this time of the year strawberries are in season here in the Hamptons. Strawberry picking is a typical weekend activity around here. Since there are so many strawberries around I wanted to make a really simple and healthy strawberry jam with very few ingredients.
What’s important to me is figuring out the fastest and most simple way to prepare healthy food from whole, minimally processed ingredients. I love to play around in the kitchen experimenting with different recipes, but not all the time. Fast, easy, and healthy is the name of my kitchen game.
This homemade strawberry jam is as simple as it gets. And this time of year in the Hamptons there are strawberries in abundance.
This recipe literally has 3 ingredients (4 if you count water…but who counts water as an ingredient?).
Ingredients:
- 1 cup strawberries
- 2 tbsp water
- 1 tbsp chia seeds
- 1-2 tbsp honey (optional, but it makes it sweeter)
Possible Modifications:
- Add an extra tablespoon of chia seeds to make it thicker.
- Substitute any natural sweetener of choice instead of honey, or use no sweetener at all if you like it tart.
Directions:
- Put strawberries in the food processor
- Add water, chia seeds, and sweetener then pulse a few more times so it’s evenly mixed.
- Let it sit in the refrigerator for a couple of hours so the chia seeds can work their magic.
Yes, I know it’s only 3 steps. It will probably take you no more than 5 minutes start to finish. Your welcome.
I like to put it on sprouted grain toast with almond or peanut butter. SOOO YUMMS!
Enjoy the sweet flavors of summer!
xo,
by Caroline | Jun 26, 2016 | Self Care
Warning: If you are narrow minded or not accepting of other’s differences you are advised to stop reading now.
There have always been nay-sayers and there have always been truth seekers.
People on the right side of history and people on the wrong side of history.
We live in a world with all types of people. People who are kind, and people who are bullies. For some of us it’s hard to hear so much hatred toward others. It’s extremely hard to avoid this in the modern era, where everybody shares their thoughts with the world in a matter of seconds
Every generation has it’s cause whether it’s a woman’s right to vote, the civil rights movement, or LGBTQ rights. For every hater and nay-sayer, there are truth seekers. Those who are shining light into the world, raising awareness, and furthering the cause.
Think back to the civil rights movement, when black people had to go to different schools, drink from separate water fountains and sit on different parts of the bus. There were the nay-sayers who wanted to keep them second class citizens. There were also the truth seekers, who knew this was bullshit.The truth seekers tirelessly fought against the nay-sayers and today we live in a pretty different world because of their efforts.
I bet if aliens came down from outer space and started a war with earth, we’d all forget our racial, religious, political differences because this time we’d all be on the same team.
Here’s the thing, we ARE on the same team. Team human all the way!
We’ve constructed theoretical boundaries and geographical borders separating us from one another. We forgot our collective humanness. (And then there are those who want to build an actual wall to reinforce our perceived separateness, but I digress….)
So, how do we deal with people like this?
Well…
I was recently engaged in a conversation in the comments section of an article about a transgender teen, with some people who clearly have nothing better to do with their time than talk shit about someone they don’t even know. I felt immense anger because their hatred was aimed at an innocent young man who has the courage to stand up and be himself. Furthermore, these comments attacked my values! Just like that transgender young man, I believe in being yourself, speaking your truth, and accepting others for their differences because it creates a richer world.
I was enraged, especially in the wake of the Orlando shootings. We still have so much work to do. But what it taught me was how to bring a loving and accepting attitude to negative encounters.
I really wanted to rip this guy a new one and get all preachy on him, but I realized that being hateful and preachy was what he was doing.
How could I step into the darkness that I so deeply want to eradicate and still think that I’m right?
So instead I told him that while I respect his right to his opinion, I wholeheartedly disagree, but thank him for engaging in this open dialogue, because it only furthers the public conversation about the issue. He didn’t realize it but his comments on that public forum will contribute to furthering awareness in the long run, because it got people talking. In the end he will have helped the cause he was against.
It was the people who wanted to keep segregation that fired up the leaders of the civil rights movement.Today it’s the people who narrow-mindedly want to deny rights to the LGBTQ community that get others juiced up about voicing their support. History learns from these people.
We learn how NOT to be.
If you’re one of the nay-sayers who wants to hate on your fellow man, keep on nay-saying!! For every public comment against the rights of a marginalized group, more truth seekers will pop up, ready to lead the charge forward. That’s how change happens!
And if you’re one of the truth seekers, instead of hating the haters, we can thank them for contributing to the advancement of the cause (even if it’s in sort of a backwards way).
LESSON LEARNED: Even if you really hate what someone else is saying, ALWAYS spread love, not hate.
xo,
by Caroline | Jun 12, 2016 | Lifestyle |
So I wanted to talk about an amazing experience I had this past weekend in New York City with spiritual teacher and thought leader for the modern world, Gabrielle Bernstein: Spirit Junkie Masterclass.
I began following Gabby’s work in January of 2014 when I began my own journey toward healing from fears, and anxiety. For the past two years I read her books, went to her lectures and watched her videos. But this masterclass initially seemed to big for me. I questioned if it was right for me, or if I would get anything out of it. I was also stuck in a place where I didn’t spend money on myself. It seemed selfish and wasteful. After working through those blocks I’ve begun to see my evolution as an investment. The most important kind of investment. Because no matter what changes in my life, I’m pretty sure I’ll always have myself. I’m stuck with me, so investing in my journey toward more happiness and purpose is never wasted.
This year I decided nothing was stopping me. I eagerly waited for the day when she would announce enrollment. I signed up without hesitation or doubt; just certainty that this experience is part of my path.
With nervous excitement for what lay ahead I got on the train on a cloudy Friday in June. All day the facebook group was blowing up with people posting of their arrivals. People from all over the world came for this weekend. I could feel the energy of everyone as we made our migration toward midtown Manhattan.I wasn’t worried that I was going to spend the weekend with total strangers. That’s the type of family and community Gabby has created.
From the pre-masterclass meet-up at a local cafe, to waiting in line outside of the theatre, I was introduced to such beautiful souls. Though we were a diverse crowd of business owners, bloggers, yogis, energy healers, mom’s, teachers, and lawyers, we were all there for the same reason: release limiting beliefs, to go bigger, serve the world, and share our light.
I got into the theatre on the first night, and somehow I was front row center! There have been few places in my life where such a high vibration of energy was felt throughout a space.
The first day consisted of lectures from Gabby to help us identify our fears and the source of our limited ideas, bust through our blocks, and realize our unique power. Many shared stories of their struggles and what lead them to this moment. We did powerful group meditations and learned ways to connect to our highest self. We also were treated with a lecture from guest speaker Rha Goddess (a performance artist, activist, social entrepreneur and motivational speaker) about aligning with our purpose, owning our unique contribution to this world, and having the courage to offer it up in a big way to help others transform their lives.
Later on that day we learned how to lead a guided meditation and were taught meditations for all sorts of things (energy clearing, disconnecting energetically from negative people, energy recharging, forgiveness, releasing anger, prevent freaking out, irrationality, healing addiction, manifesting, YOU NAME IT!). I found these meditations amazing for people who may not enjoy meditating, because it’s not the typical “clear your mind” type of meditation. These meditations are perscriptive for needs we all have, and help us focus our energy in a certain direction, with guided cues (so ya can’t screw it up!).
I especially loved the Q&A time we had with Gabby, it felt intimate and people really barred their souls. She gave great advice and was able to connect so deeply with the audience as a whole as well as with individual people. The deeply authentic love Gabby conveys for the group is unbelievable. By the end we felt like family.
The second day focused more on practical lessons for growing a business using these heart centered principles. We had lectures from publicist and book publisher Richelle Fredson, online money-making goddess Kimra Luna and spiritual teacher and coach Jordan Bach, all major players in the social medial and online business world. Finally Gabby closed with a lecture on public speaking, book writing and how to bring our light in to the world to help others.
Throughout the weekend I tried to eat lunch with and sit next to different people every day. Doing that helped me meet so many more people. It’s a really safe place to turn to a stranger and just say “Hi, what’s your name?” At one point I sat down next to someone I had already known from facebook and instagram, so we finally got to meet in real life!
My major takeaways from this weekend, though difficult to put into words, are:
- Being healed doesn’t mean that wounds go away. Being healed means that you thank those wounds and see them as your greatest teacher.
- Only I hold the perception of my current reality, and I can choose to see things differently at any time.
- I let my fears and limiting beliefs hold me back, and how I’m beginning to move through them to create the life of my dreams.
- When it comes to operating in the world, it’s not what you say, it’s how you BE. You can say all the right things, but not actually live your truth.
- Be passionate about what you do in the world, because when you’re moved by your message, your message will move the masses.
If you haven’t been introduced to Gabby’s work yet, I recommend going to her website where she has short vlogs on a range of topics to help you live your happiest life. She also has some amazing books and online courses. And if you really feel like taking your life to the next level, there’s always Spirit Junkie Masterclass Next year!
xo,
by Caroline | May 15, 2016 | Lifestyle
I’m so excited to feature my lovely friend and registered dietitian Melanie Boehmer, who answered all of my questions pertaining to everything nutrition! This interview is full of practical information straight from the expert on eating and living well. Enjoy!
What are some of your daily food/nutrition habits that help you stay healthy and feel awesome? I’m a multiple meal a day person. I always start my mornings with a good breakfast. It’s the one meal that remains relatively consistent as compared to the change up in protein, veggies, starches and fats week to week. I always have 2 eggs, green leafy veggies (usually organic mixed greens or kale), with nutritional yeast and either 1/2 a grapefruit or orange. The only time this is different is if I’m off and I’m able to spend my morning at Crossfit in which I will make a smoothie and drink that intra and after my workout instead. Otherwise the rest of my day consists of smaller meals which I personally tolerate better then having larger meals and snacks.
I tend to not eat any food that has been altered from its natural state in some way. The bulk of my diet is non-starchy vegetables (greens of all kinds, broccoli, cauliflower, brussels sprouts, cabbage, peppers, etc.). I vary my protein sources between both organic and sustainable animal based and plant based protein (tempeh, sprouted tofu). My starches of choice include organic sweet and white potatoes, plantains, yucca, and sprouted or germinated rices, beans, and oats. Fats are relatively consistent and include Kerrygold butter, avocado, nuts seeds (their butters), extra virgin coconut oil and olive oil. And honestly if a person could live off of peanut butter alone, I would do it!
What are some of your favorite quick and easy on-the-go snacks when you don’t have a lot of time to cook? I always have a protein and veggie in my refrigerator that I can take with me anywhere. Organic tempeh, baby bell peppers (love those colors), avocados, carrots, and fennel. When it comes to prepackaged items my personal go-to and bar I recommend with all my clients is the Perfect Bar. Non GMO, high protein, refined sugar free and made with dried organic whole foods, it’s the healthiest and also most tasteful I have found! You can always find a Peanut Butter Perfect Bar in my freezer.
How do you maintain a healthy diet when you are not in control of your food (like on vacation, or at a friend’s house/restaurant)? Every situation is different. To be honest it took me a long time to make peace with food. There was a time where we would go out and I would just not eat because I felt there was nothing on the menu that I could eat! How silly when you put it all into perspective, but I’ve been there and I know others have as well. My suggestions for vacation would vary based on where you are going and what you have access to. You can pack a cooler and bring food with you. Depending on where you’re going and for how long you may have access to a kitchen and if you don’t then you can bring items that do not need refrigeration such as apples, oranges and bananas to have with nuts, seeds, nut butters, or seed butters. If you’re invited over a friends or family’s for dinner I recommend always offering to bring a dish, this way you can prepare something you know you’ll be comfortable eating. Even if it’s a veggie platter, one “healthy” option is better then none at all. When eating out there is almost always a healthy option available. When you feel you are stuck with no option, think protein and vegetable. The key here is comfort and flexibility. Enjoy the company you’re with, the place you’re visiting, and the opportunity you have to see something new. And keep in mind that one “unhealthy” meal is not going to hurt you.
How does exercise come into play with nutrition? One of my favorite topics 🙂 They go hand in hand. If you’re someone who exercises for weight maintenance and general health your diet is important but I would likely* be less concerned with pre, intra and post workout recovery. On the other hand, if you’re a competitive athlete looking to cut weight, lean out, build muscle and so on, your nutrition can make or break your performance.
I say likely because again, our individual needs vary. For those managing chronic diseases, attention to nutrition can be vital. In general, exercise will benefit you in the way of stress reduction, decreased blood pressure, LDL cholesterol and weight control. As a dietician I would recommend increasing your training slowly, monitoring your blood sugar and working with an RD to adjust your meal plan to properly fuel your body’s needs.
It can get so overwhelming with all of the different information out there. What are the most important things you tell your clients to remember when it comes to nutrition and eating right? First, PLEASE refer to a registered Dietitian (RD) or registered Dietitian Nutritionist (RDN) if you’re looking for nutrition related advice. Second, the simplest nutrition advice I can give is to be aware of what you’re putting into your body. Start a journal. Track what you are putting into your body (food, drinks, supplements or otherwise). Note where you eat or drink your meals, the tie and how you feel (hungry, tired, upset, happy). Develop an awareness, find the pattern and you will see where you need to make changes.
My final piece of advice would be to keep yourself motivated with goals that will continue to keep you going. Rather than the scale, take pictures, pay attention to how your clothes fit, reference your journal, note your fitness, energy levels and trust the process. Your journey is about you. Eating Broccoli does not make you thin, and not all thin people are healthy. If you are looking for some additional positive reinforcement or have question about how to get started please do not hesitate to contact me at mboehmernutrition@gmail.com.
