Coconut Flour Pumpkin Bars

One of the recent tasks I've been assigned to at my massage gig joint is to find, bake, and bring in a monthly recipe - ideally something healthy and relatively easy to make. Naturally, I was all over this like crunch on kale. I already had a ton of ideas, but it gave me even more incentive (not like I really needed it) to explore a bit more to find suitable and varied recipes. Pinterest was literally made for projects like this.

So last month, I went to an old stand-by recipe of mine - Banana Oatmeal Breakfast Muffins - which was a huge hit with both my coworkers and clients alike! For November, my thought was to switch it up a bit and maybe do some sort of crockpot chili.. until I came across a few recipes from one of my favorite blogs, the Detoxinista. (All of which were pinned immediately, of course.) Among them? Coconut Flour Pumpkin Bars. Gluten free, dairy free, added-sugar free. Perfect for November!


I've also been itching to find a good recipe for the bag of coconut flour I have in the pantry. Since I've gone mostly gluten free, I've been experimenting with different grain and flour substitutes (thank you Bobs Red Mill!), but I hadn't found a really decent use for the coconut flour until now. I already knew that it's best used for baking.. but the problem in this household is that anything I bake.. I eat. Because my husband is of one of those incredibly odd and rare species that "doesn't like sweet things". And I mean, I can't bake something and let it go to waste, right? Hence, the validity to my argument that he is inadvertently making me fat. (Just kidding, shmoop, I love you.) ;)


So anyway, once I found both a delicious and relatively good-for-you fall treat, I busted out the pumpkin and can opener (silly kitties thought it was breakfast time for them.. again). The best part is that this recipe is literally the easiest to make. Also? It tastes like crustless pumpkin pie. And really, who needs to bother with the crust anyway? It's all full of hard work and calories. No dice.

What's In A Name

Part of what I love about the name of this blog - as well as my developing health coaching practice - is the name. It's something that I had thought about for a while, and something that, ultimately, was decided by what I wanted my target market to be for said health coaching. (That, and it was what was available when I went looking for a domain name.)

I tossed around a ton of ideas for a good few weeks, but eventually landed on The Unveiled Life. It just worked, you know? It had the subtle bridal/wedding reference I was looking for, and it made sense with the health coaching aspect of my life.  I was actually also incredibly inspired by my friend Sara's blog - Fit for a Bride - and the relevance and catchiness of her title in relation to her content. (Btw, please go check her stuff out!!)

Side note: Sara has been an amazing person to bounce ideas off of, as we are both pretty much working towards similar goals with our blogs and websites. Health, fitness, weddings.. a few of our most favorite things! (Bonus perk is that we got to spend a ton of time together to chat about it all two weeks ago in Texas.. more on that soon!)

One of my goals is to have the feel of this site to be that of complete honesty - to be life, unveiled. As some of my past posts have already shown, there are high points and low points, good days and bad days. We're all human, and that means we're all real. And to me, that's where the real beauty lies. When we can be honest with ourselves and content with what we have in front of us - that's a good life. I might even go so far as to say, an unveiled life..?! ;)

And so, in the spirit of living said life, I'm starting a fun little series - "Sporadic Sunday". In other words, a few completely random, but completely honest statements about me and my life. Think of it as being akin to that fun little "Hey, it's ok.." column in Glamour magazine (that *might* be my most favorite part of the magazine most months...).

I'm 28, married, have four furbabies.. but I still love to go out and dance like I did in my early 20's. It's actually more fun for me now because I don't need to worry about the whole dating scene and can just have a good time!

I love wine. I mean, I really  love wine. And typically have a glass or two most every night. And maybe even a bit earlier in the day on the weekends. And I'm ok with it. Yum.

I gave up both red meat and pork for Lent about 12 years ago and haven't looked back since. My weakness? Hot dogs. So classy, I know. But OMG they are so good!

Any random tidbits you'd care to share about yourself today? Like.. what's your guilty pleasure food?? I know you have one!

The Decline of Halloween

A few things I learned this Halloween:


1. Being crafty has it's perks, leading to a partially DIY Batgirl costume this year.

Cape? MADE IT. Bat ears? MADE 'EM.

2. Bat ears give you the most awesome and intimidating shadow, ever.

3. I will gladly drive in any monsoon, snow storm tornado, sharknado, whatever, as long as I never have to drive on Halloween night (in the city) again. Children can be incredibly stupid.

4. There should be a law in place that prohibits kids from trick-or-treating sans costume. It's just.. not right. And shouldn't be allowed. Parents: get with the program.

5. I have a lot of faith in humanity, as proved by my set up at outside our house this year.

This ish was cleared. out. when I got home.

6. I think I'm getting too old for Halloween. As proven by leaving the bar at 10pm in exchange for the promise of my pillow back home.

Healthy(ish) Eggplant Parm

When I tell people that there's a farm down the street from where we live, I usually get looked at like I have five heads, and the general response is: "WHERE in Maryland ARE you?!". Truth is, we are only about 10 miles north of downtown DC (about 5 to the actual DC border) - so don't worry, we're not that rural. Still definitely in suburbia, but not all country-like like when one thinks of farm. (In my mind, at least.)

Anyway, this farm is the best. We actually discovered it last year when we were searching for local places to get our Christmas tree, ended up going back regularly for weekly produce, and just so happened to move down the street from it this past June.  They sell all sorts of fresh, local produce, and even have a chicken coop and apple orchard on site. When we go, we usually end up getting the same few things each week - tomatoes, onions, apples, potatoes, some form of squash for me, fresh pasta for Scot, etc. This is more a result of habit, as well as the Mr. not being terribly adventurous with his vegetables. I always resist buying something different or off the beaten path because, more often then not, it goes unused when I can't find a good recipe to put it in that he won't only eat, but enjoy. Men are weird.

But I said eff it this week, and got some beets and some eggplant. The beets have yet to find their way into a meal, but the eggplant? Oh my gosh, you guys. The eggplant.

We happened to have a whole bunch of scrumptious, leftover meaty marinara sauce that I made a few days earlier, that I knew would go perfectly in the form of eggplant parm. Scot seemed up for the challenge, so I went with it.

The first (only?) thing you need to you know is that you seriously can't beat farm-fresh eggplant. It would sucker-punch all the "it's too sliiiimy" nay-sayers in their butts. Because it's not slimy. It's tender and delicious and perfect. Pair that with the homemade marinara and a bit of leftover rice, and I was in healthy(ish) dinner heaven. Scot didn't even complain about it too much.. which makes it a win in my book!

((You can find the recipes for the eggplant parm here and the marinara sauce here!))

Looking a bit deeper.

Let's rewind a hot minute. Remember when I said I would write about our new housing situation.. months (years? eons? lifetimes?) ago?

Right. Well clearly, that didn't happen.

But thanks to my renewed gusto for blogging (in part thanks to school, friends, and just a general desire to write, since I love it and haven't done much of it in quite a long time) - it's still on the list!

But first: let's talk about foody, nutrition type things. Because that's kind of why I started this blog in the first place!

Disclaimer: ish is about to get real.

One of my weekly modules while attending IIN included a magnificent talk by Geneen Roth about compulsive eating and other food-related disorders. It was fascinating to listen to - especially seeing that this woman has been through it all: diet pills, anorexia, bulimia, orthorexia, binge eating. You name it, she had experienced it at some point in her life. This in and of itself clearly drew me in, as I have had my own experiences with a few of the same issues.

The reason this woman is such a powerful source of wisdom and knowledge comes partially from her life experiences, but also her realization that our relationship to food is actually a mirror of our relationship to ourself, to our lives, and what we think we deserve. Eating disorders are not just eating disorders.. they are reflective of something much deeper going on in our minds and our lives. She was one of the first people to come out to not only say, but show, that compulsive eating (or lack there of) is a primary symptom of a deeper issue, not the primary problem.

This all relates back to the basic principles of IIN - ones that I whole-heartedly agree with - ones that made me fall in love with the school and its nutrition program in the first place. The concept that our primary foods (like our relationships, career, physical activity, spirituality, finances, etc) feed us just as much if not more than our secondary foods (what we actually put into our bodies). No, a great relationship is not going to make you less hungry, but it may prevent you from eating a pint of ice cream every other night or binging on a bag kettle chips (not that I'd know). All I'm saying is that what we eat is so amazingly indicative of other things going on in our minds and lives.

Roth's talk contained nothing particularly new for me, but it really opened my eyes and made me think about my own situation a bit differently. I always knew that my bulimia was a direct result of never feeling good enough, thin enough, pretty enough to be a dancer - and then, just in general. But I stopped my thinking and analysis of it there. I had a reason, that should be good enough.. right?

But it's not. I've started to think of all the little things that make up those reasons. How my dance teacher, when I was no more than 9 years old, said I could really move forward and be good, if only I were thinner. How my cousin mocked me for being big. How my mom couldn't get over how great I looked my junior year in college, right after I had strep throat, wasn't eating anything, and lost a good 8 pounds. About how, when I gained some of the weight back, my boyfriend at the time broke up with me. (Was it for that reason? I don't know, likely not - but it sure felt like it, and I wasn't in a good place, causing my mind to make up all sorts of crazy excuses.) The moments I was least in control, what I put into and out of my body seemed to be the only thing I could control - whether it simply be through binge eating, or binge eating turned bulimia.

All of this is to say that these things add up. And when I look at the times when I was unhappiest with my body and the things I put into it, I was also, 99% of the time, unhappy with one/many aspects of my life. When I was younger, it was dealing with my parents divorce and the tension between them that carried through much of my day to day life. In college, it was being single for the first time in 6 years, which was incredibly hard for me. Currently, it's a stressful job situation and nostalgia for New York - the city I never got to live in and will always wonder "what if".

So clearly, despite being a health coach and yoga buff and seemingly all put together (at least most days), I still have my own stuff I'm trying to work out. But going to IIN, hearing all these wonderful lectures from folks like Geneen Roth and Andrew Weil, reflecting on my own life and experiences, has given me so much more insight and and motivation to not only heal myself, but help heal others as well. Because everyone has something - it's the nature of life.

I'm curious - have you ever realized how things in your everyday life - relationships, family, career, to name a few - have affected what goes into (and even out of) your body?

An Exercise in Independence

Happy Friday, all!!

Friday's are kind of my favorite because it's one of my few, consistent days off. So far it's been full of green tea, yoga, a shower.. and now some leftover roasted potatoes from last night. God I love potatoes.

Anyway, much more exciting things happened this week besides me eating potatoes. In fact, on Tuesday, I went to this fun little class hosted by Living Social called "Make Your Own Vegan Skincare" at their event space in downtown DC. (Side note: I'm still not sure why you have to throw the word vegan in there - I really wasn't planning on putting milk or steak on my face, thank you. Well, maybe milk. Except I don't really do milk unless it's in cheese form. But.. no cheese on my face, please.)

By the way, if you live in the DC area - I highly recommend you go to one of Living Social's classes or events in that space.. it's pretty awesome. And they have a bar!

So: after work on Tuesday, I headed downtown to attend this class solo. My über natural-yoga-bff (here-to-for referred to as Bunny Love) was originally supposed to come along as well, but she realized rather last minute that she double booked and the start date of her new yoga class was the same night as the skin care class. After much anguish of whether I should still attend the class or not, I sucked it up and went. I mean, this is the 21st century right? Going somewhere alone is totally normal, not weird, and even empowering.

At least that's what I told myself.

So I left work promptly at 5, used the metro for the first time in who knows how many months (ugh I've gotten way too suburban for life), got to the event, and headed straight to the bar for a glass of vino.

Well ok.. maybe two.

The class was a bit late getting started, but once it did, it was pretty fascinating! It also seemed like several folks (lets be honest: all of us were women) were flying solo, as well. Ah, all for the love of natural skin care!

We were seated at two long tables - maybe 40 of us in all - with four people assigned per burner and ingredients. The class was led by Jill of evoLve skin - a woman who started her own line of natural, ethical skin care not too long ago and is slowly expanding her business in the DC area.

Once we were all paired up and settled, we started off making some lip balm...

 then a facial toner...

and lastly, a salt scrub.

Now while we did some of the most basic versions of each product, it was still pretty cool to see how relatively easy it is to make natural, mostly organic skin care. The best rule of thumb? Get your skin care from your kitchen. We used things like coconut oil, green tea, epsom salt, and olive oil - you could literally eat all this stuff and be perfectly fine. It probably wouldn't taste super amazing, but it's good for you!

One of the best parts of this class was the connection I made with the instructor afterwards - it turns out she also has a background in dance (yay dancers!), is looking to expand her natural skin care line, and lives across the street from my massage therapy job. So, naturally, I networked away and have a meeting set up with her for early next week to possibly partner with her and feature her products at work. All of it is actually turning into a very exciting prospect!

So, my lesson learned here? (Aside from the fact that I now want to start MY own skin care line..) Going at it alone can still be pretty fun. I used to be terrified of going anywhere or doing anything by myself, but as I've gotten older, I've realized that I really kind of love to thrive in my independence. Is it still scary sometimes? Sure. But it's also empowering and, in a way, confidence-boosting. It also apparently gives me a great opportunity to network (which is a feat in and of itself). Huzzah!

How are you with going out on your own? Does it or has it always come easy, or is it more of a challenge?

Reset.

Can you believe it? I graduated from IIN!

Unfortunately, this is my only proof right now. I *think* I'm going to get some sort of official certificate in the mail.. and there's no real "graduation".. but hey, I passed all the tests and paid them all the money, so I'm good to go!

Guess the whole "I'm going to blog along with my journey" thing didn't really work out so well.

Whatevs. Because the thing that comes with being done with school? Is more time to do other things. Like blog - which I have so terribly missed in the past year (and then some).

Of course, life is still kicking me in the butt and keeping me busy as heck - even though I sometimes whine that I'm not busy enough. My god there's no pleasing this woman.

I think part of it has been that I've been so worried about the direction of this blog - feeling that, since it's sort of tied to a potential career path, it has to contain certain things, and not others. That I may not be taken seriously, or people may be confused, or what have you. But isn't that what editing is for? And hey, I tend to get the most responses to my writing when it comes from the heart and I can be me, 100%. So maybe I just say eff it and go with that.

Now for some actual content.. a brief blurb I wrote a few days ago, but never published. Something I'd just like to throw out there. The current state of affairs, if you will.

See, I'm going through this phase of questioning everything. Not like I don't always do that.. but it's in a different way as of late.

I know a lot of people say this, but I feel like I'm destined for something bigger, something greater, something that's not.. this. Don't get me wrong - I have some really great times and good days with life as is, but it's not necessarily fulfilling me in the way I need it to. There's been a lot of introspection going on in this jumbled up brain of mine.

In my mental and somewhat verbal (sorry, guys) search for that "something", I've had an opportunity arise that has kind of been dropped into my lap. It involves way too much coincidence to have it actually be that, and the prospect has the chance to be something perfect, something could take so many aspects of things I love and mush them all together into one fantastic little bundle. Nothing is for certain, but I can see this having so much promise for me career wise, as well as fulfilling at least a part of what I'm currently lacking.

I still have no idea where to go from here, but just the glimmer of something else, something more, is enough for now. I feel like I'm on the edge of something wonderful, and I just can't wait to get there.

(Side note: I now have Edge of Glory by Lady Gaga stuck in my head. I promise that my life situation is no where near worthy of that song... not yet, anyways!)

Have you ever experienced this whole introspective-questioning-life thing? How'd it go, or heck, how's it going?

random and sporadic: it's how I do.

I seriously need to get back to blogging. I pretty much have this thought at least once a day (you know, because I lead such a fascinating life) (not really).. usually something along the lines of "I should totally blog about this."

Deep, I know.

Because I'm a blogger, right?

Well, I used to be.

In that, Scot and I got married, I blogged about it, and then I pretty much stopped.

But, I guess having a full time job, transitioning into a more senior position, going back to school, starting a new business, finding a new place to live, and having a gimpy cat will do that to you.

And the fact that none of this makes any sense to anyone but myself kind of speaks for itself.

But enough yapping and whining.. the only way to achieve something is to actually DO it. And I've realized the easiest way for me to do that is to have a certain plan of action, while not sticking to it too tightly. Oxymoron? Yes. The thing is, I have general intentions for this blog - namely my health journey, lifestyle, random delicious foody things - so when something happens that I deem "blog worthy" that doesn't exactly fit into those categories, I end up just letting it go. Then I regret it, because later, I really wish I had blogged about it earlier, because it ends up causing or affecting other aspects of my life. Is this making any sense??

UGH ok. Anyway. Letting it roll. The hubs and I are just about to head out to see about a rental that we could move into starting mid-June, so I'll start with that later.

I promise it'll get much more interesting!

Sickly

When I was younger, I used to pride myself on not really getting sick all that often. On the weird occasions that I did, I was usually back in action fairly quickly. 24 to 48 hours later, and I was good. to. go.

Now? I feel like I get some sort of plague monthly, sometimes bimonthly if I'm lucky. It's stupid.

What bothers me most about getting sick is missing work. Being a massage therapist, I am giving a lot of myself to clients in each and every session, both physically and emotionally. I hate beyond hate having to call and cancel on people, having to tell my coworkers and boss that I can't come in. Again.

You know, like today. (Except I actually went in, felt like crap, had a mental breakdown, then left. Awesome.)

Take me to MOM's!

A recent "project" the hubs and I have been trying out is to cut down on our spending, therefore cutting down on our credit card debt. Good plan, right?

For Scot, it's more the miscellaneous things - video games (he always plays), books (he never reads), knives (this one I can't explain), beer kits (which is a shame because he makes awesome beer), etc. I think he sees our Amazon Prime account and thinks that since there's free shipping, we can just order whatever we want. I mean.. total logic, right? Amazon Prime is the shiz, seriously.

As for me? Well, it used to be retail therapy, but I've really pulled the reins in on that one pretty well lately. Currently? It's food shopping.

It's true. I get such a high off of buying all these fun, (mostly) healthy things at Whole Foods, and heck, even Giant sometimes. Organic produce and free range chicken and maca infused cacao powder and dairy-free cheese.. it's a newbee-to-the-health-food world's heaven! The problem is that I never really pay attention to what everything costs until I get to register. Then I curse under my breath as I hand the credit card over, justifying the delicious purchases to the fact that I'm just trying to be healthy.

The thing is, I know there are ways (and tons of 'em) to shop smartly and relatively inexpensively, even at health food stores. The problem is that I'm not quite there yet. Let's call this my second "project" - how to shop healthy and cheaply. It's a work in progress, and unfortunately, this post has nothing to do with my discoveries.

It's has to with a different sort of discovery. One called MOM's Organic Market.

Humbled

Sometimes, you need to be humbled.

Like me. Two weeks ago.

See, I had a huge reality check in terms of my yoga practice. I mean.. I already know that I'm no seasoned yogi and am still working on my strength and practice. But damn. That ish can be hard. And I still have a long way to go.

What brought about this.. revelation, if you will.. was a level 2 (out of 3) class I took on YogaGlo.com (more on that soon!). I figured: hey, I take mixed level Vinyasa classes all the time, I'm starting to get comfortable with inversions (ok.. so really just shoulder stand and wheel {aka the back bend thing}), and I've definitely progressed since I started taking classes regularly last year. Level 2 should be good, right?

Well.. sort of. I could definitely keep up with maybe 80% of the class. Never mind the fact that I was completely tired and out of breath by the end of it. But the other 20%? I'm telling you, that last 20% really made me realize how much more I not only have to learn, but practice and perfect as well.

I have to admit, I was so grateful for the realization and humbling experience. I've been so hell bent on wanting to get my yoga teacher training ASAP, and this was the first moment I was really able to take a step back and acknowledge that I've only just begun my yogic path.

The thing is, I love yoga not only for the physical aspect, but the spiritual as well. The same way being healthy is not simply a diet, but a lifestyle.. so is yoga. It's an amazing, all encompassing lifestyle and philosophy that truly speaks to me. And lately, I have been more committed than ever to progress with my yogi lifestyle.

Have you ever had a humbling, but exciting experience with something you're passionate about? How did it affect you?

Safe and Sound

It's my opinion that simple pleasures are what make life great. With all the other craziness that we all inevitably deal with every day in one way or another, it's what gives us some respite. Some happiness and joy, no strings attached.

You know, like reading a book. Doing a crossword puzzle. Long walks on nice days. A really, really good glass of wine. (Ok yes, these all happen to be very specific to me.. but you get the idea!)

While I try to fit as many of these simple pleasures into my daily life as possible, I experienced one a few weeks ago that was extra nice.. and all it consisted of was listening to a relatively new song with a new ear and a new sense of appreciation.

Here's where you ask what the heck I'm rambling on about.

A Somewhat Odd Introduction

To be completely honest, sometimes I feel like a phony. I feel like when (if) I tell people that I am going back to school (again) for nutrition and to become a health coach, they'll just laugh in my face.

I can't really say why. Maybe because I feel like I don't "walk the talk" enough. I don't eat completely organically, I really (really) love a glass of wine or two most nights, I constantly crave crunchy, salty foods, I totally have binge-induced moments, I'm often anxious.. you know how it goes. And truth is, I've struggled with my weight my entire life. I mean.. who the hell am I to be helping others improve their lives and their health, when I often feel so lost with my own?

In the grand scheme of things, no - things really aren't so bad. Where I am now is leaps and bounds ahead of where I was even four years ago.

But it's a process. I'm not going to pretend I'm perfect, and I don't want others to think I am. I got into this to help myself, but I quickly realized how much I actually wanted to help others, too - others like me, I guess - others who experience the same frustrations and challenges, but who also really want to change them for the better. To implement a newer, healthier lifestyle.. not a quick (temporary) fix.

So.. what's changed in my life over these past few years? I have to think about that for a minute.

For one, I met Scot. And while I was very much ok on my own.. there's something to be said about love, and about relationships in general. I was so lucky in that I found a good one; one that supports and loves and nurtures and challenges (in a positive way). All of it - all of him - changed me. He's helped me stay true to myself, and I love him fiercely for that.

I also started cooking more in the past few years. I read more books, and I went back to blogging regularly - a necessary creative outlet that I let go of for a while, but am attempting to find my voice with once more. I made new friends - good, genuine friends. I've made a new home for myself in a new state and city, and I've fallen in love with it.

Furthermore, I went back to school for massage therapy three years ago, and thus, got out of my restaurant- and desk-job rut. While those careers are great for some, neither were for me. I needed to tap into something that would help me help others - something where I could use my love of movement in conjunction with my intuition and caring nature. Massage has been able to fill that space for a long time, but recently, I have found myself craving even more. Not necessarily different.. just more.

Enter: my enrollment at the Institute for Integrative Nutrition, with the ultimate goal of adding the title of health coach to my job description. It goes without saying that going through IIN's program is helping in and of itself, for sure. Since just this past November, I am now about 98% dairy free (I just can't seem to give up cheese entirely!), I've cut most pasta out of my diet, I drink way less coffee and alcohol, and my yoga practice has picked back up. I've started experimenting with spinach- and kale-infused green smoothies in the morning, and I've come to swear by coconut oil. I eat out less often and experiment more with different vegetables.

But, despite all these great, amazing, positive changes.. I've realized that stress is a killer for me. I get stressed, and all the fresh fruit and vegetables in the world wouldn't be able to satisfy my craving for some tortilla chips or chocolate. And while I've mostly learned to forgive myself for this occasional behavior (I mean, I seriously can't help the current PMSing!), I both want and need to get to a point where I don't sweat the small stuff. Where I can deconstruct my cravings and handle them better. Where all of this is second nature, and not such a challenge for me.

And really, it all starts with the old mantra, "one day at a time".

Look how far I've come already.. there's no reason that can't be enough, at least for now. I've made so many small changes, but they all took their own time over the last few months. And with a bit more, maybe I can reach my goal of being more confident and less frazzled. To be even more in tune with my body and have a more well-rounded, satisfying life. That's what this is all about, when it comes down to it.

So, this is my commitment to myself, and to you. I'm not about to hide anything in an attempt to make it all sunshine and rainbows (clearly). But, I am here to inspire, to help, to listen, and to share.

I hope you'll take this journey with me.

Open Hearts

Over the past few months, I have found myself rediscovering my gratitude and passion for yoga. As a former professional dancer, I thrive on movement - and while yoga never played a starring role in my life, it was always a strong supporter. Since I  left the dance world and became a massage therapist, however, it has suddenly become something that I not only need, but that I thrive and flourish on - something that supports and nurtures me both physically and spiritually.

Some of my favorite postures as of late have been different types of heart openers - extremely fitting, seeing as Valentine's Day is right around the corner! In an effort to share a bit about these poses with you, I reached out to one of my favorite teachers, Leslie Edsall, for some further insight. Seeing as she described everything I wanted to talk about with such grace and depth, I figure that I'll let her do the talking. (Hey.. I'll do the poses!)

"In order to give, one must have a willingness to receive. In order to receive, one must have a willingness to give. Inhale (receive). Exhale (give). Inhale (opening up) Exhale (folding in). In yoga, we can access this source of giving through the heart center (heart chakra), a place that fosters compassion toward one’s self and toward others. This is the largest benefit of heart openers, but the effects of the postural alignment is also profound. Heart openers help to reduce chronic neck and shoulder pain, typically due to at length sitting and driving. Students can use heart openers to bring the upper body and head back in to alignment over the hips and knees; therefore, improving the energy flow (prana) throughout the body while increasing the lung capacity, taking in full body breaths (pranayama). Prana and pranayama will bring more ease to the mind for improved health and vitality in the body.

It is recommended to ease in to heart openers and back bending so that the spine is warmed up properly. Yoga classes are typically structured with a few different variations of three or more heart openers."

That being said, "heart openers can be confronting, especially if the physical act of opening the front body and bending back creates a sense of fear. For some students, the energetic opening of the heart makes them want to pull back inward. The best way to overcome these hurdles is to practice and start with what feels right. Students can experience passive heart openers by resting the spine on a bolster or block, allowing the shoulders to fall open and the heart to begin to lift."

Some other, more subtle heart openers are:

Eka Pada Rajakapotasana (Pigeon Pose)

Bitilasana (Cow Pose)

Anjaneyasana (Low Lunge)

Students can also approach heart openers “belly-down” with poses like:

Bhujangasana (Cobra Pose) - not pictured

Salambasana (Locust Pose)

Sphinx Pose - not pictured

Dhanurasana (Bow Pose)

Deeper, more advanced heart-opening backbends include:

Ustrasana (Camel Pose)

Setu Bandha Sarvangasana (Bridge Pose)

Urdhva Dhanurasana (Upward Facing Bow Pose).

Let's not forget a fun balancing pose, like Natarajasana (Dancer’s Pose)!

To wrap it all up, I asked Leslie if she preferred certain heart openers to others (since I'm personally a sucker for a good dancers pose!).

"I don't have a favorite since they all have their place in my yoga classes and in my own practice. Every time I come to the mat, my energy is different and I must honor where I am that day, working from that place of kindness towards myself. Some days it's a gentle practice and others it is more intense. We all must work from that place of honoring what our body needs at any given time that we come to the mat."

Honestly, I couldn't have said it better myself!

In what ways will you honor your body, mind, and spirit this week? Do you personally have a favorite heart opener?

A Healthy Heart

It's our control center, our constant internal pacemaker. It's the strongest muscle in our body, but can get broken easily. It's the size of our fist, but can feel as big as Texas. It is inside all of us, but we also tend to wear it on our sleeve. We live from it, and we love with it.

Our heart. It's one of the most vital organs in our bodies, and one that, like most things, needs to be maintained and cared for.

One of the most optimal and easiest ways to do this is to be conscious of what we actually put into our bodies. Have no fear - one of the the best parts of eating heart-healthy foods (aside from their obvious nutritional and health benefits) is that it doesn't have to mean eating bland, boring foods. In fact, you may be already eating for your heart health without even realizing it!

Before we get into the good stuff (aka, the food), let's go over a few of the key points when it comes to talking about heart health. This will help you understand a bit more about why certain foods are as beneficial as they are!

Resting & Digesting

We hear a lot about how winter is a time for slowing down and resting, a quiet period known for its calmness and inactivity. As humans with busy lives, we often tend to battle this slow time by ramping up our workload and physical activity, increasing our caffeine intake, and ignoring the very fundamental principles that make up winter, ignoring our body's innate need for restoring and rejuvenating.

How often do you find yourself feeling more tired or sluggish than usual during the winter season? And how often do you think it's just a product of laziness, that you should find a way to combat your body's urge to relax?

The idea of actually giving our body the time and rest that it needs has become such a foreign concept, but it's one that is so essential and crucial to our wellbeing. Winter literally gives us that time - the short days, colder weather, and bare scenery make it the perfect time to focus more on ourselves - on what's inside - rather than what's going on in the outside world.

A lot of it simply comes down to the way our bodies work. First, there's the concept of our biological clocks, and more specifically, our circadian rhythm. This part of the body is mainly controlled by the pineal gland, located deep within the brain, right above the optic (eye) nerve. It's what puts us on the typical schedule of sleeping at night and being awake and active during the day. When there is less light - such as during the winter months - the pineal gland produces more melatonin, and more melatonin makes us get drowsy and sleepy. It's our bodies own, natural way of telling us that it's ok slow down and to rest. How cool is that?!

The second part involves the autonomic (self-regulated) portion of our peripheral nervous system. There are two parts to the autonomic system - the sympathetic and parasympathetic. The sympathetic part kicks in when we are introduced to any type of stressor, and it is often recognized as our "fight or flight" response. The parasympathetic part is at the other end of the spectrum, taking care of the "rest and digest" part of our lives. When we are constantly on the go and overexerting ourselves mentally, physically, and emotionally, our sympathetic system gets overtaxed, which has a direct affect on our adrenal glands (think: adrenaline).

Overstimulation of the adrenals can lead a whole host of issues, ranging from fatigue and burnout to severe health complications. This is why it is so crucial that we make sure to tap into our parasympathetic nervous systems every once in a while – to truly “rest and digest” and give our bodies a break.

So what are some ways that we can slow down and take it easy in order to rest, digest, and restore ourselves this winter? For starters, the simple act of just taking the time to relax each day – even for just a few minutes – can give your body the reprieve it needs. You can use this time to meditate, read, stretch, talk a walk – whatever it is that gives you peace of mind.

Another (and possibly bit harder) step to take is to limit the amount of caffeine you are consuming. Studies show that caffeine has a similar effect on our adrenal glands as stress, causing them to work hard and become easily exhausted. Other not so desirable effects include increased blood pressure, blood sugar swings, and gastrointestinal problems. Now of course most things are fine in moderation - a small amount of caffeine every once in a while can be just the boost you need! But think about the amount of caffeine we ingest regularly – Americans alone consume over 4 million cups of coffee every day. So maybe reach for some green tea instead of coffee next time you need a pick-me-up – it’s warming and full of antioxidants, but still gives you a small dose of caffeine to keep you going without being nearly as taxing on your body as coffee can be.

Lastly, try to keep an eye on what you eat. Winter is often associated with the holidays, which in turn is associated with lots of heavy, rich food, which can leave you feeling weighted down and tired. Seeing as the winter season itself leaves you feeling this way, the last thing you want is for what you eat to exacerbate it! So if you’re craving something filling, go for items such as hearty soups, root vegetables, and whole grains. Rich, deep spices like cumin, ginger, and cinnamon can add a subtle warmth to most any dish and tend to go well with many winter foods. Avoid salads and cold foods as much as possible, as it will only leave you feeling cold, as well – not ideal in winter!

If you remember one thing above all else, remember to listen to your body. And while we should heed this advice year round, it is of utmost importance in the winter when the days are particularly cold and short. Give your body the break that it both needs and deserves – you’ll likely find that you will endure the season not only feeling better, but with more energy and vitality as well! 

On Being Healthy

Isn’t that something we all strive for, to be healthy? We eat right, take our vitamins, work out – but yet, something doesn’t always click. On paper, we can sound like incredibly healthy individuals, but in actuality, we still might not feel our best. Something’s still missing.

Health, in its simplest terms, can be defined as “the state of being free from illness or injury”. It’s a term that we’re all familiar with, but also one that comes with a fair amount of ambiguity. What does it actually mean to be healthy? And what does being healthy mean to you?

Think of all the different ways we use the term healthy: we wish to eat healthy, strive to have a healthy body, work to have healthy relationships, try to keep our bodies and immune system healthy.  The term clearly encompasses a whole lot more than just what we put into our bodies and how free of disease we may be – health should, and does, encompass our whole lives.

What about having a healthy career? Or a healthy form of spirituality or meditation? What if what we put into our bodies – what we think of as our main source of nutrition – is actually secondary to all those other things going on in our life?

Think about when you were a child, engrossed in playtime out doors. Your parents called you in for dinner, but you weren’t hungry – you were high on life, and that was fueling you through the day. Or what about a time when you were passionately in love – when all you wanted was to be with the other person all day and all night, and time seemed to disappear.

Sometimes it’s not the food, but the energy in our lives that feeds us.

A good way to look at this is by saying that these things – our relationships, career, physical activity, and spirituality – serve as our primary foods in life. If you can be happy and healthy in these areas, what you actually put into your body becomes second nature, a whole lot easier, and a whole lot healthier.  In turn, our whole body functions better.

It kind of makes sense, don’t you think? To be healthy, we need to be happy.  Not just with certain parts of our lives, but with as much of it as possible. Sure, it takes a bit of work, but it also has a domino effect – small successes in one path can lead to even bigger successes in another.

The best part about all of this is that your health and your happiness are unique to you. What works for you and makes you tick may not work for the person next to you. It’s so important to explore these things in life, to experience different careers, relationships, exercise, and spirituality. Find your groove and be healthy!