Yellow Lotus

yoga is on the brain. for kids.

2010-12-06T21:28:00.000-08:00

i am craving gingers now.

2010-10-15T16:41:00.000-07:00

i apologize i have not posted anything for a while. i'm so completely consumed with school, hair and teaching when i can but jack is my number one ALWAYS.

we run together.
well he kicks the ball around the soccer field, while i train for this marathon i'm thinking i'm not going to do. totally strained both arches of my feet. so weird.

right after a run. i love my ragamuffin.

love this treat

2010-09-17T21:29:00.000-07:00

on a lot of my breaks, i go with fellow hair stylists to starbucks. it's the thing they do.
i just discovered these treasures....
they are amazing

SUGAR

2010-08-18T22:12:00.000-07:00

there is a lot of talk about high fructose corn syrup being linked to cancer. dr. oz has talked about it and other doctors. my friend ryan sent me this video and it's VERY much worth your time. try to clean while you listen to this or if you can just write back emails while you listen to it.

after you watch this you might reconsider sugar too...
http://www.youtube.com/watch?v=dBnniua6-oM

i would love to know what you think.

gluten = bad

2010-08-16T22:14:00.000-07:00

has it really been this long since i have posted?
i am so sorry. thank you for those that are still reading.

i have not been able to teach yoga + pilates for so long that my body is feeling it. it makes me want to sit in the splits for an hour while i read a book and then sit in a hot yoga room in the pretzel.

...

so i wanted to share what has been going on lately. i am completely gluten and wheat free. so crazy. it has been exhausting having to pick up EVERY label that doesn't have a "g" or say it is gluten free to check all the ingredients. my sister elise found out in january that she was celiac. we were all shocked. she told us she was feeling much better once she took out all of the wheat and gluten out of her diet. all of us got tested and they came back shifty. i took wheat and gluten out of my diet as much as i could but wasn't strict like elise. elise covers her food, washes her hands after she touches wheat, and is super careful with any amount of wheat near her. i took the blood tests again, and yes, i'm allergic. along with my sister bree.

two months ago, she came to stay with us with her husband and we had to make everything separate. i loved how careful she was so i paid attention. i have been just as strict as she is and have noticed i am feeling so much better. my skin is healing, my stomach doesn't hurt, i have so much more energy and i am never hungry. anyway, it is still annoying to be extra cautious but i am so happy to be gluten-free completely.

here are some gluten free links if you are wanting to try it out:
gluten free flour pancakes - sooooo good!
this gluten free one
this tutorial if you think you might be allergic - so interesting
sees candy is gluten free!
so is PF Changs!

best water for you

2010-06-13T23:32:00.000-07:00

the other week, my friend from portland, oregon came to visit me. she is 80% hippie, 20% roots from orange county. her father owns the organic bars that are raw, vegan, and gluten free... sold everywhere. she and i have known each other since kindergarden. anyway, we have a lot in common with the way we eat, live and think about nutrition and how our bodies should be cared for. she is a master esthetician that manages a spa in oregon. she told me all these tricks and amazing tools to help stay on the right path for healthy skin, hair, nails, and body.

she told me about a water she has tested many times on her water machine that measures the acid and alkaline levels. its from trader joes here in california (they have some other places as well)... called Trader Joe's New Zealand Water. i couldn't find much information about it, so if you have one local, just go in and buy it. i did, however, find this article about it when google searching it. you would probably do better than myself...

so i bought it four days ago. it was $2.87 {i think} with taxes.
a gallon.
which almost comes to the price of a gallon of gasoline.
i have completely consumed one gallon a day.
i have never felt better.

maybe i sound fanatical but truly i feel so satisfied. i am feeling hydrated, my skin feels softer & i just feel so much better all around. i love it.

it is suppose to cleanse your body, help cravings and take away acid from your body.
i love it.

she tested dasani water, fiji water and smart water... all of them tested higher than a five on the acid level...
not good. she probably tested others but she didn't mention.
anyway, i thought this was worth mentioning.

happy memorial day!!! recipe!

2010-05-31T00:38:00.000-07:00

This is a salad I invented many years ago.
I was on a bean kick at the time and wanted to come up with new ways to eat them.
This salad has so many great flavors to it.
The sweet onions, the hot chili and the sour feta. Just love it!
Its the perfect summer salad.

warm bean and feta salad
serves 4

2 tablespoons olive oil
1 small red onion, sliced
2 spring onions, sliced
1 garlic clove, sliced
1/2 red chili, sliced
4 cups cooked white beans
1 cup feta cheese, crumbled
2 tablespoons parsley, chopped
2 tablespoons olive oil
salt

Heat the oil in a large pan and saute onions, garlic and chili until the onion goes soft.
Add beans and saute until the beans are hot.
Sppon the mixture into a large bowl and add feta, parsley and olive oil.
Season with salt and mix well.
Serve while warm.
Photography by Studio Dreyer Hensley

{all of this is found from a blog i like.... called sweet paul}

you can totally have this if you are going to be healthy but sub the olive oil for sunflower oil and sub the feta for vegan cheese... it tastes so much better. try it!

faux pasta

2010-05-30T01:12:00.000-07:00

I really enjoy sharing some good finds that can help others be motivated or encouraged to eat healthier, live better, be happier or enjoy life just a bit more.
this blog of my good friend melanie should do something of the sort.

her talent for cooking, knowing proper healthy food orders and combinations will make this website a success. i have had dinner at her house many times and each time the meals have been nothing less than perfect. i hope you enjoy her blog.

let me know what you think :)

sugars

2010-05-03T21:32:00.000-07:00

here is something interesting a local doctor sent to me via email... worth the read...

May 3, 2010

New Help for Managing Blood Sugar

The rise in blood sugar after meals can increase insulin resistance. That “sugar rush” we often joke about is serious business. During digestion, carbohydrates are converted into glucose (sugar) and circulated throughout the body, where insulin helps cells absorb it to use as energy. Due to genetic and lifestyle factors, cells can become “resistant” to insulin signals—increasing the risks of developing obesity, high blood pressure, metabolic syndrome, and type 2 diabetes. For those who already have diagnosed insulin resistance conditions, controlling the rise in blood sugar after a meal (the “glycemic response”) is crucial to managing these diseases.
Unfortunately, many conventional approaches for blood sugar control may also cause gastrointestinal discomfort—such as diarrhea, nausea, vomiting, gas, and indigestion—and increase the risk of bone fractures and coronary heart failure. That's why many health experts recommend exercise and healthy eating habits—such as eating a low-glycemic-load diet (high fiber/low sugar)—and targeted nutritional support more than ever.
Touchi extract may help control the glycemic response. For centuries, a fermented soybean extract known as touchi has been used in food preparation in China and Japan. Preliminary laboratory and clinical research suggests that a concentrated dose of touchi extract before meals may help reduce the glycemic response in diabetic inviduals—minimizing the rise in blood sugar.† And, best of all, it has an excellent saftey profile with no reports of serious adverse events or stomach discomfort.
If you’re interested in learning more about nutritional and lifestyle therapy programs to help you manage your blood sugar, then please contact the office today to set up an appointment.

† Further research in non-diabetic humans is needed.

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also, here is another one from princeton that i really enjoyed. click here.

run like a bandit

2010-04-13T15:29:00.000-07:00

so running, yeah.

i would like to apologize to those of you that have been writing emails to me asking me about a playlist or questions for those of you that just started running. i have to admit that i am not an amazing runner, nor have i been doing it my whole life.

here's my average history of physical activity so far...

ballet - age 3

ballet and tap - ages 4 - 6

gymnastics - age 7

jazz, tennis and softball - age 8, 9, 10

softball, pop warner dance and cheer - until high school

cheerleading and tumbling and running a mile a day at the least - age 13

running daily, songleading {cheer/dance} - age 14-17

pilates, yoga, running as much as i could in college - age 17 - 18

taught pilates, yoga and kickboxing with minimal running - ages 18 - 21

running as much as i could, pilates, yoga - age 22

running many miles a day, ballet, hip hop, taught cycle classes + yoga + pilates - 23 - until now

i don't know if anyone would be interested in that line-up but i wanted to express that i did not run on a team or in high school so i am not the best person to take advice from. i first started to run because it helped me fit in my cheer skirts and tight dance pants. we were always on a strict diet of running, no bubbles and no bread to help our teams stay fit. then i began to crave it. i wasn't allowed to run outside of our gated community growing up so i had my punk songs on tape and found some amazing hills throughout the community that had me looking forward to run. in college i stopped running so much because it was snowing most of the time and i hate gyms but knew i missed it. when i got back from san francisco, i started to run often because it helped me get through what i was going through and allowed me to get an appetite. i challenged my goals with adding half marathons, 5Ks, 10Ks, turkey trots, mud runs and others.

i do know what it feels like to start running from the beginning or if it has been a while. it's not the easiest.

so if you are brand new to running or just starting back up... here is my advice. take it or leave it... or tell me if i am wrong because i don't mind. i love advice or things that work best for you.

+ make time for it in your schedule. sometimes i write out my week and then figure out what times work best. if you have kids, the best time {i think} is before they wake up or if you have them in school. you get it done, out of the way or learn to run with a stroller.

+ find places you want to run. like a path near your home, or the beach, or a high school track. some place you can go to that makes you feel comfortable and safe. then you can add other destinations as you become familiar with your new running program.

+ tell your friends. they will keep up on you if you have a goal to run. tell them to ask you how much you are running if that will motivate you to not give up. or go with your friends. i personally don't like running with people but maybe you do?

+ buy new shoes. it will make a difference in your run. your arches of your feet will be supported, the soles of your shoes need to be strong and comfortable. it's hard to let go of shoes, but if you have put a lot of miles on them, buy yourself some good ones.

+ clothes. they make a difference in how you feel. if you wear frumpy clothes, you will be a frumpish runner. i like to run in the shortest shorts possible when it's hot and if it's cold, i like really tight pants. i shirt that isn't too tight or a sports bra is what i usually like. if the shirt is too tight, i feel like my skin doesn't breathe. you can find shorts that nike makes that has the underwear inside and flowy shorts that are short to assist your speed. if it was normal or right to run in bathing suit bottoms i would but don't.

+ proper form. i know so many things to remember. click here to read more.

+ breathe. it helps so much to breath the correct way. in through your nose and out through your mouth. nothing seems worse next to rolling your ankle as getting cramps from bad breathing. a lot of us shallow breathe which is quick inhales and quick exhales but it you allow yourself to slow down with your lungs taking in about 3 second inhales, and 5 second exhales... it can help.

+ don't give up. some people start running, find out that they don't like it, or are not good at it, or whatever. it is so good for your heart, your muscles and your well being. some people use running to control anger or depression or to sort out their emotions to create a clear mind. try to find what it is about running that you love and stick to it. also, when running, try to improve the amount of times you stop to walk it out and make a goal to do better the next time.

+ stay positive. it really helps. i'll tell my students to smile when i am having them do something uncomfortable or somewhat painful. it helps distract the pain. i have always believed anything is possible as long as you put mind over matter. you can tell yourself that you can run six miles and do it. just allow your mind to control your body and it should work. stray from thoughts of that you are weak or tired or the food you had is slowing you down or in the controllable pain is stopping you - excuses. yes they are. i think they are excuses people tell themselves to give up. stick with your positive goals of finishing it well and you will.

and last but not least...

+ have something to listen to. ipod, whatever. make sure it's fun, upbeat music that you feel happy listening to. no music that makes you emotional like old songs with your exes or songs that are depressing. if you have high tempo, upbeat songs, you will endure or be distracted.

some of you have asked me for my playlists for when i run. here are just two that i have typed out but will give more if any of you are interested. they are pretty random and maybe not your type of music but they all help me enjoy my runs. if you have a great playlist, send it my way. i would love to see what helps you run faster, or better.

running playlist one

mushaboom: feist
girls and boys: blur
sad song: au revoir simone - pick up pace
the energy of fantasy: ministry of dreams
silver city: ghostland observatory
soilder girl: the polyphonic spree - sprints
breath & stop: q-tip - have fun!
say hello to the angels: interpol
cloud: fischerspooner - constant to faster
right here's the spot: basement jaxx - sprints
smooth criminal: michael jackson
pop goes the world: men without hats
walking on a dream: empire of the sun
even fairy tale characters would be jealous: play radioplay - consistent speed
indie rokkers: mgmt - slower pace
frug: rilo kiley

approx: 60 minute run

2010-04-11T21:57:00.000-07:00

often times i have clients and students tell me their wrists hurt. it saddens me when we do poses that are hard that they need to modify only because their wrists are bothering them. i have no vested interest in supporting a company if only
1. i've tried them, they work and i fall in love with them
2. they sponsor me to talk about it.

the item in question here are Wrist Assured Gloves (WAGS). these fun things support your wrists and flex with you are you are on your palms. the company’s website wristprotectiongloves.com offers a short anatomy lesson on the ergonomics of the hand, with images, to show how these gloves can help your yoga practice. there is an article about them here for a full report.atyogaisforlovers.wordpress.com.

nude yoga???!!!!

2010-04-01T23:38:00.000-07:00

so today i was searching for a yoga pose that i have been working on...

and came across this article.

couldn't believe my eyes!

i found this article here

cannot believe my eyes.

seriously.

how could be even think of doing this?

maybe in the privacy of your own home or if you're married, but really????

ew.

everybody in the club needs tips...

2010-03-31T21:51:00.001-07:00

1. Diet Coke preserves your fat cells? The Aspartame in the Diet Coke preserves the fat cells in your body and it also stimulates your cravings for salt and/or sweet.

2. Beans are the a great source of protein. Try them as an alternative to meat. If you are having more than one serving of meat a day then you are not being good to your heart and your body. Try putting beans on your salad. To make you feel extra healthy, get your beans from a health store (dry) and then soak them overnight in water (8 hours) and then you will notice some will spout and plump up. You will get maximum amount of nutrition from them this way. If you get canned beans, it's best to get organic and rinse them completely before pouring them into the pan.

Maybe you can start out slow introducing beans with adding low sodium salsa to black beans. Cook them over low heat for an hour and it tastes great!
I also found a great two-bean chili recipe to lower cholesterol.

--- Also a great dessert for Cuban dishes is frozen mangoes. Trader Joes has the best!

3. If you are going to go out to eat but you still want to be healthy... there are a ton of places that are organic and vegan in Costa Mesa. If you don't live in this area or don't want to go to that extreme, go sushi. I have read so many studies and learned in my nutrition class that it's the best thing to eat when you go out for dinner. Choose brown rice rolls. Try to stay away from tempura and the cream cheese filled rolls but other than that, your only un-nutritional part of your meal is the white rice. Enjoy it. It's fun!

4. Drink Essentia Water. It's the best water for you because it alkalines your PH Balance. You can purchase it at Mother's Market. I have tried every water you can think of especially when I worked at the Ritz Carlton in Phoenix because the celebrities would request the most unheard of waters from different countries. This one makes the most sense and actually tastes the best. Try it out.

5. Breakfast choice: Steel Cut Oats. I get them from Trader Joes but I hear they have them in bulk at Costco now. Cook a good portion for the week and scoop out for the week. Add a chopped apple and a few walnuts (maybe some soy milk or rice milk) and there is a healthy, filling and quick breakfast for you. When I had this every morning, I had more energy and felt better than ever. It would also satisfy me until lunch time.

6. If you are feeling like you need to fit into some jeans or loose some excess water weight? Eat spinach. Incorporate spinach in your diet as much as you can. An easy recipe is take half a bag of spinach, rinse, place in a bowl, put a plate over top and then microwave for 1 1/2 minutes. Add lemon, pepper and any other spice. It's very filling and so healthy for you.

7. If you are really trying to get in shape and have time, try to work out in the morning and then in a second time in the afternoon or night. It sounds obsessive, but it will help you feel and see results almost twice as fast. Also, your second run at night will feel like a piece of cake...

8. If you inhale through your nose, bringing the oxygen all the way up to the top of your ribs and then exhale your breath all the way out through your mouth until you have no more breath left... this will release all of your toxins in your lungs. These toxins are bacteria that can lead to simple sicknesses and stresses or diseases that can become chronic and serious. We practice this breathing for the entire hour of pilates while twisting and working and it's so effective for every muscle.

9. Are you an apple or a pear?

The shape of your body can tell you if you're at risk for certain types of diseases.
Measure around your waist, and then around your hips. If your waist size divided by your hip size is greater than 0.9 to 1.0 for men or 0.8 to 0.9 for women, you're more likely to have heart trouble.

Excess weight—and waist circumference—puts you at risk for heart disease, primarily because it makes other risk factors worse—things like blood pressure, cholesterol, and diabetes. But it also is a risk factor on its own. You might be a non-smoking vegetarian with good blood pressure, but if you're obese, you're still more likely than a thinner person to have heart trouble or diabetes. Losing weight and inches off your waist helps lower that risk.

Obesity is when you have too much body fat, as opposed to extra weight caused by muscles or water retention. The major cause of obesity is taking in more calories than you burn off with exercise or daily living. A common, though not perfect, way to find out if you're overweight is to use the body mass index.

People with a BMI of 25 or higher—especially people with a BMI over 30—should consider losing weight to protect their health. Use this BMI calculator to see if you're at a healthy weight for your height.

Disclaimer: I am in no way a nutritionist or a dietitian, just enjoy organic foods, eating healthy and staying healthy. I have picked up these tips through books I have read, articles I am interested in and personal experience.

2010-03-27T09:41:00.000-07:00

“It's not the load that breaks you down, it's the way you carry it.”

Lena Horne

Ujjaiya pranayama (breathing) can be a powerful way to cleanse stress from the mind - just settling into the sound of the ocean waving back and forth through the throat and nervous system creates renewed inner space and lightness.

kale

2010-03-25T09:45:00.000-07:00

eat kale! it has so many vitamins and nutrients.

read this recipe for more info:
http://www.myyogaonline.com/healthy_living_229_Kale_–_Veggie_Superstar.html

DETOX

2010-02-26T18:34:00.000-08:00

On a previous post I did on my personal blog, I introduced a detox that I have done before and still do time to time. Here it is:

thank you for your requests. it's gotten me off my lazy booty and blogging about what you need to do detox your organs. Please feel free to modify this as much as you would like, but the more you are into it, the more effective it will be on your body. it will cleanse your organs, give you all the nutrients your body is needing and hopefully reset everything you have undone recently? Or in the past years?
I have done this many times before and when I am diligent, follow all my rules, I have had full energy, run faster, longer and if I do it to loose weight, I loose about 1-2 pounds a day {EASY}. I sound like such a diet salesman, but truly I have been studying nutrition and teaching/dancing for several years… been around the experts, read the books, tried several detoxes, drinks etc, and this is the best formula that I have found has worked for me and all my family and friends that have tried it.
Your Three to Six Week Plan...
Have unlimited... (eat as much as you want)- all raw vegetables - goal 1 pound DAILY-cooked green vegetables - goal 1 pound DAILY- beans, legumes, bean sprouts, and tofu - I c. daily- fresh fruit (at least 4 daily)
Limited ... no more than one serving (1 c.) per day- cooked starchy veggies or whole grains (butternut or acorn squash, corn, potatoes, rice, cooked carrots, sweet potatoes, breads, cereals)- raw nuts and seeds (max 1 oz per day)- avocado (2 oz per day)- ground flaxseed (1 tablespoon per day)
OFF LIMITS:dairy products animal products between- meal snacks fruit juice, dried fruits
This is what my days usually look like:
B: One Cup of Steel Cut cooked Irish Oats with half green apple, almonds, raisins, soy milk.
Snack: half grapefruit:L: Huge Salad with lots of Spinach, lots of veggies, lots of beans, flaxseed.Snack: carrots
D: Spaghetti Squash with unsalted homemade sauce.Lots of water all day… try to drink a gallon. No diet coke.
While I am detoxing, I take a lot of supplements. I take antioxidants in the morning. Then I take potassium, zinc, and magnesium. When I get serious about loosing weight and working out, I take L-Carnitine (1000mg) 30 minutes prior to an at least a 30 minute run to help naturally burn fat and then after take CLA-1300. It helps speed your metabolism but only works if you are working out at least that 30 minutes. If you hold your weight in your stomach (which is men around 30+ and women after children) take a natural pill that diabetics or thyroid-people take called Glucostable. Daves makes a good one. It helps regulate the weight gain to the stomach and help the stress hormones balance.
WORK OUT and THROW SOME SMALL WEIGHTS AROUND: If you have this as your priority, run at least 3 times a week. Try to do pilates twice during the week and compliment this all with yoga as much as you can to get that long lean look. .....yes this is coming from a Yoga, PIlates, Spin and Dance Instructor, but I promise if you eat this way, you will have energy, your body will love you for it and you will feel better than ever.

How your Life Plan Food Pyramid should be like:

Top: beef, sweets, cheese/milk, processed food and hydrogenated Oil – never (on detox)
Top: Poultry, Eggs, Oils - ONCE WEEKLY OR LESS (not on this detox)
Middle: fish, Fat Free Dairy - TWICE WEEKLY OR LESS (not on this detox)
Middle Bottom: Whole Grains, Raw Nuts, Seeds - 5-20% of calories (just a little on this detox)
Almost Bottom: Fruits... 20-50% of calories, Beans/Legumes... 10-30% of calories (limit near 3pm on detox)
THE VERY BOTTOM: Vegetables: (half raw, half cooked) 30-70% of calories (lots… limit the heavier caloric veggies after 3pm)
… Back to the Detoxing:
Detoxification:Its the process of clearing toxins from body using our organs - heart, liver, intestines, lungs and pores through sweat.- toxins come from diet, drugs, environmental exposure.- lots of chemicals are in our generation (in the air, food and water)- Being busy, most of us turn to processed food causing mass diseases, chronic illnesses.- Reduce intake and improve elimination of refined foods, sugar, caffeine, alcohol, and dregs (prescription and other)
COLON: Nutrients of the body are absorbed through the walls of the colon. - most important cleansing organ in the body. - plaque can build up on the walls of the intestine if colon is not functioning - which causes a deterioration of absorbing nutrients. - In cancer centers, detoxing the colon is the first thing the do.
LIVER: Is 1 KG. which means its the biggest organ in our body. - performs over 500 functions daily. - takes toxins from metabolism - breaks down fats, hormones and protein - You can only filter kidneys by eating right. - stores protein, secrets bile to aid to our digestion - produces glucose to maintain sugar in blood. - If there is no more room to filter toxins from the liver, you are consuming too much which then the toxins go into your blood... BAD NEWS.
KIDNEY: Overload is from too much salt. American averages show that we consume too much sodium daily. - Drink lots of filtered water to prevent kidney stones. Kidney Stone Foods: too much red meat, seafood, spinach, rhubarb and chocolate. You need to detoxif you can answer one to two of these:
1. You are overweight and often overeat.
2. Suffer from digestion problems.
3. Often tired and feel the need to rest frequently.
4. Suffer from headaches or other illnesses.
5. Food or environmental allergies.
6. Eat out a lot, instant foods, fried foods are part of your daily - weekly menu.
7. Take prescription or non-prescription drugs often.
Some ways to detox: Seasource detox for kidneys (i have it at wholesale if you want it), liver and colon. Drink 7 days once a month if you can. Fasting at least 2 times a month for 2 meals or 24 hours. Saunas. Eating lots of diuretic foods such as: asparagus, celery, watermelon.
Tips to Stop Cravings:
- Increase protein - helps fulfill sweet cravings.- Just don't buy the bad stuff.
- After dinner, take a walk.
- Wait 10 minutes after your first craving and if you still want it, gargle with Listerine. The taste in your mouth won't mix well with whatever you are craving.
- Gymnenna Sylvestre changes your taste in your mouth - you can take it as a supplement if your cravings are out of control.
- Drink the juice smoothie (recipe given)- Sub. fruits and natural sweeteners when you need sweet.
- low levels of iron and magnesium stimulate chocolate cravings.
- bake with xylitol - plant fibre which is a natural sweetener (it does sound like a chemical)
Loosing Weight Tips:- Only Eat Fruit in the morning and early lunch until 3pm. - fruit low in sugars, melons, red apples, etc.- If you are desperate to loose weight in days, supplement spinach in two meals... best one is recipe attached.- Try to stay away from dried fruit unless recipe calls for it. High in sugar because of smaller, condensed state.- Cheese is death. So hard to digest, expensive, lots of fat, and the moldiness can create problems in your intestines.- You can enjoy your dressing on your salad as long as the sodium is lower than 20 mg per serving. (Walden Farms)- Your sugar cravings will die if you are strict to it 3-5 days. When you have fried or sweetened foods, you will feel sick after eating so well because your body is use to digesting pure foods and the others will be toxins how they should be.- You will have more energy, crave healthier foods, loose weight, have clearer skin, less bloating and health issues should become better.- Always drink at least 8oz of water before you eat a meal.- Try not to snack 4 hours before you go to sleep.- Eat before you go to parties so you are too full to eat the other foods being served.
Vegi Chil Recipe:(I eat this every other day on the detox) ... I have loads more that you can have on my diet if you are interested.
2 cups dry kidney or pinto beans1 (15 oz) can of crushed tomatoes2 cups chopped red onions2 cups chopped green or red peppers1 cup chopped carrots1 cup chopped celery1 cup TVP (texturized Veg. Protein)4 garlic cloves, finely chopped1 tsp oregano 1 tsp basil1 tsp chili powder1/5 tsp cumin1 tsp red wine vinegar1 tbsp diced raisins or dates Mix together and let cook together on low for an hour. Can be refrigerated for a week. Add half an avocado on each one cup of serving.
Try to always choose Organic: made according to production standards - no use of pesticides, artificial fertilizers, no contamination, no growth hormones, fed healthy diet. In the 1990s it began to boom.- No Food Additives, No Processed Items- You will obtain 40% more antioxidants. - Higher nutritional Values- Usually sweeter.- Costs 10-40% more
Help Discontinue Bloating: No DAIRY!!! Potassium Pills, and Mint tea. Also Gum chewing has you intake air which can cause stomach bloating. interesting huh?

americans are mostly overweight. happy detoxing.
give your body a break.

I received this email from a friend:
"Hey Melissa!

How are you doing? What's new with you? I hope you are well..

We are good... I am pregnant.. which is so crazy. I am stoked though! Alabama is not as great as the west, but it's an adventure :)

Question: I have turned sOO many people on to your detox... like 10 of my friends and tons of my family. (You should seriously write a book!) I guess my Aunt was reading through your email the other day and she emailed me asking for your additional recipes. (In your email it says you had some additional recipes you could send over!) Anyways.. I don't know if that is still a possibility but I would really appreciate it. I guess her, my uncle and cousin started it again for the second time four days ago. They did it a few months ago and all lost lots of weight!

So, anyways.. lots of people have been getting good use out of your idea. Thanks again for emailing it over in the first place!

A
xoxox"

so i wrote her back but i got all into it again. i want to help others be healthier, feel better and such. i wanted to also give you this from another post of my past:

"{post script}

those of you that are doing the healthy detox to loose weight and or to detox your organs, i reccomend you investing $7 inTHIS book EAT TO LIVE by Dr. Joel Furman and also connect to his website for more recipes."

not sure if many of you are in the know about what is new with digestive health. probiotics. click on the link to learn about them...

so i have been taking clients to health stores, emailing back people with what to buy for the best line of supplements. its hard to say what is where and what each need they have unless i can talk to them. i am not a doctor or claim to know everything i do need to know about detoxing but i have some helpful knowledge.

when i was preparing for my studio, i researched different supplements that i wanted to sell there so i didn't have to go with my clients anymore. i have met with the owners of YOR HEALTH who live here in Newport Beach and have educated myself with the product line.

Shrimp Ceviche

2010-02-23T12:25:00.000-08:00

my mom makes one of the best ceviches ever.
if you like shrimp and shrimp cocktail... then you would love love love this! its so easy!

1 bag of frozen cooked tail of shrimp/defrost in strainer
and cut in bite size pieces, usually 3 from each shrimp (i like the shrimp from costco best)
juice of 6 kunes
juice of 3 lemons
1 white onion diced in medium sized pieces
2 or 3 avocados (can add more)
a half or 2/3s bottle of catsup
1 can of green chiles
5-6 tomatoes diced in small to medium sized pieces
salt and pepper
tabasco sauce optional
1 large bunch of fresh cilantro, leaves only - no stems

this makes a really large bowl, and it will last 3 days in the refrigerator
enjoy!

Studio Classes

2010-02-18T00:52:00.000-08:00

{i'm the girl on the far right}

I'll be teaching every Wednesday and Thursday nights for mat pilates as well as core strengthening Yoga. It becomes hot yoga at this small studio in San Clemente called "Bella Pilates" when we get going so if you prefer one or the other, it stays in the middle.

Thursday nights I teach at 6pm - pi-yo and then at 7pm - vinyasa flow level 2 yoga.

I hope you can make it!

thought to digest

2010-02-10T09:34:00.000-08:00

{mary ruffle}

think good thoughts! cortisol is the most potent of heart hormones. anger suppresses this and the immune system for up to six hours.

exciting news!

2010-01-31T22:15:00.000-08:00

image found on: www.fffound.com

so here at yellow lotus, we have some exciting news to render.

things have been busy in everyone's lives and we have felt badly for neglecting this blog.

progression has taken place and we would like to announce

that we will be offering privates and classes to those interested.

we already have some booked!

please comment or call us to book your appointment for a class.

if you would like a private:

your first class is only $40!

we will drive to your home, bring you a mat and towel, music and give you a private introductory yoga class. its a pretty great deal.

after that, a yoga private with either myself {melissa} or lisa varies depending on location and type.

if you would like to organize a party:

you are FREE

if you can get 7-10 people to come to your house, park or beach.

each person will be $10 each for your party.

we will be doing bridal showers, baby showers, bachelorette parties, birthday parties etc.

if you refer a friend to us, we will also cut you some slack.

we are very excited to roll this one out.

to contact lisa: 949.244.8811

to contact melissa: 949.903.8155

if you have any questions, please let us know.

thanks so much.

namaste.

2010-01-17T13:19:00.001-08:00

chakras - colors... an interesting article i found

2010-01-14T11:35:00.000-08:00

“How chakras reveal the state of your health:”

A chakra is a vortex of energy. There are seven main chakra points on the human body which start at the base of the spine and finish at the crown. Simultaneously, they vibrate to create the body’s electro-magnetic field, or aura. As science states, color is a vibration of light; each chakra has a corresponding color.

“Healing with crystals and gemstones:”
Healing with crystals and gemstones is an ancient science. The body responds to gemstone healing by allowing the aura of the crystal to mix with the body’s bioelectrical field. The stone’s color corresponds to the particular chakra, revitalizing and clearing to reestablish balance and health. Breaking through blockages created by stress is the purpose of gemstone healing.
________________________________________________________

________________________________________________________

1st Chakra - Root

2nd Chakra - Splenic

3rd Chakra - Solar

4th Chakra - Heart Chakra

5th Chakra - Throat Chakra

6th Chakra - Third Eye Chakra

7th Chakra - Crown Chakra

________________________________________________________

1st Chakra - Root
________________________________________________________

The first chakra is the Root Chakra and corresponds to the color red. It deals with one’s connection to the earth:

• Survival Issues

• Passion

• Physical Vitality

• Anger

• Warrior-like strength.

A Weak First Chakra Can Be Identified By:

• Lack of energy

• Lack of passion

• Lack of sexual desire

• Depression

• Inability to ground or center oneself

• Inability to experience the present moment

Stones to Balance a Deficient 1st Chakra:

• Hematite

• Red Coral

• Garnet

• Obsidian

• Boulder Opal

• Tiger Iron

• Bloodstone

________________________________________________________

________________________________________________________

2nd Chakra - Splenic

________________________________________________________

The second chakra is the Splenic Chakra and corresponds to the color orange. It deals with one’s creativity:

• Imagination

• Sexuality (being comfortable in the physical body)

• Social Skills (ability to relate in an open-hearted way, sense of humor)

A Weak Second Chakra Can Be Identified By:

• Shyness

• Lack of confidence

• Fearful – immobilized by “what if?”

• Emotional disconnectedness

• Reproductive/sexual issues

• Lack of Trust

• Lack of vitality; passion for life

Stones to Balance a Deficient 2nd Chakra

• Carnelian

• Orange Calcite

• Fire Opal

• Tiger Eye

________________________________________________________

3rd Chakra - Solar Plexus

________________________________________________________
The third chakra is the Solar Plexus Chakra and corresponds to the color yellow. It deals with life force, also known as the vital breath or chi:

• Career (fulfillment in the workplace)

• Happiness, joy, cheerfulness

• Intelligence (unique acceptance of self)

• Freedom from inhibitions

A Weak Third Chakra Can Be Identified By:

• Poor digestion

• Lack of confidence

• Fear of being alone

• Inability to find the joy in simple things

• Allergies, breathing issues

Stones to Balance a deficient 3rd Chakra:

• Citrine

• Yellow Calcite

• Amber

• Prehnite

• Sunstone

________________________________________________________

4th Chakra - Heart Chakra

________________________________________________________

The fourth chakra is the Heart Chakra and corresponds to the colors green and pink. It deals with issues of the heart:

• Ability to lovingly identify with all life forms

• Forgiveness of oneself

• Love (ability to give and receive)

• Health and Healing

A Weak Fourth Chakra Can Be Identified By:

• Inability to let go

• Lack of self love, respect

• Unhealthy heart (blood pressure issues)

• Emotional detachment

• Fear of commitment

• Inability to give and receive love freely

Stones to Balance a Deficient 4th Chakra:

• Rose Quartz

• Malachite

• Aventurine

• Chrysoprase

• Jade

• Tourmaline

________________________________________________________

5th Chakra - Throat Chakra

___________________________________________________
The fifth chakra is the Throat Chakra and corresponds to the color blue. It deals with one’s ability to communicate:

• Connecting thought to the spoken word

• Ability to speak freely, comfortably

• Projecting the voice

A Weak Fifth Chakra Can Be Identified By:

• Fear of speaking up

• Stuttering

• Inability to express oneself

• Difficulty relaxing in a social situation

• Quiet, distant

• Problems with thyroid

Stones to Balance a Deficient 5th Chakra

• Rainbow Moonstone

• Sodalite

• Azurite

• Blue Opal

• Labradorite

• Turquoise

• Chrysocolla

________________________________________________________

6th Chakra - Third Eye Chakra

___________________________________________________
The sixth chakra is the Third Eye Chakra and corresponds to the color indigo. It deals with one’s psychic abilities:
• Higher intuition
• Ability to see the unseen; to hear the unheard
• Acceptance of metaphysical sciences
• Past life recollection

A Weak Sixth Chakra Can Be Identified By:
• Fear of death
• Blatant refusal to acknowledge the spiritual world
• Fear of success
• Lack of self-discipline
• Poor eyesight, headaches, weight issues
• Lack of trust in that which cannot be proven by science

Stones to Balance a Deficient 6th Chakra
• Lapis lazuli
• Flourite
• Black and Boulder Opal
• Azurite

________________________________________________________

________________________________________________________
7th Chakra - Crown Chakra

___________________________________________________
The seventh chakra is the Crown Chakra and corresponds to the color violet. It deals with one’s spiritual connectedness:
• Relationship with Gods/Goddesses
• Openness to guidance from spirit
• Acceptance of life – death process
• Channeling; astral travel

A Weak Seventh Chakra Can Be Identified By:
• Fear of the unknown
• Lack of faith and/or hope
• Inability to identify with spiritual world

Stones to Balance a Deficient 7th Chakra
• Amethyst
• Sugilite
• Fluorite
• Charoite
• Clear Quartz
• Black and Boulder Opal

sunrise

2010-01-02T01:47:00.000-08:00

This week I had a chance to do a photoshoot with the photographer Shane Harder. I will slowly add the photos in future posts. It was early and cold but worth the beautiful sunrise.

music monday - for the dancers

2009-12-28T00:07:00.000-08:00

If you are in the mood for romance or just reflecting on a sweet memory of someone you love then this song is for you.

As a dancer, I would love to coregraph a dance to this all in pastels with light pink point shoes. Or just simply dance in your room like this...

"i remember, when you were dancing, you were dancing..."

slowing it down sunday

2009-12-27T16:04:00.000-08:00

Most people who resort to doing yoga are busy people who are successful, who live lives that are dictated to them. Their schedules are full, they makes plans and are adventurous. The need to spend time alone or are forced to do yoga due to too much running, not enough stretching or the effects of physical pulses. I call these people the MOVERS and SHAKERS.

Everyone knows that life can be stressful. It can be extremely stressful when money becomes tight, health is at risk, relationships are on a tight rope or other life threatening factors raise anxiety. Your heart rate raises, your breath is seemingly out of control and you pulse is beyond modern. We forget to take deep beaths, remember what the purpose of our life is here on earth and how to stay happy.

If you ever go to a professional yoga class... I'm talking about a class not in a 24-hour setting, you will notice the instructor will have you bow to yourself in thankfulness for what you have done. At first this may seem a little funny. A little absurd. As you come to know your body, the muscles and how it works, you will come to know how grateful you are for making that one hour to two hours that you gave back to it to stretch, bring heat, pull your muscles longer, make leaner and feel stronger. As you do this, you will find the stress lifting. You will notice as you walk back into the busy life you lead, it is crowded with a lot going on that you will crave those quiet times in class or while you are alone or other places you find peace.

Go there; take deep inhales and exhales.

Find that happy place.

2009-12-16T10:57:00.000-08:00

We all know DHA is really good for babies brain development. But what is DHA? Docosahexaenioc Acid (say that 3 x fast!) is a long-chain omega-3 fatty acid found throughout the body, especially in the brain and eyes. *note: don't get confused with another omega-3 called ALA found in walnuts, flaxseed, and canola oil. Its good but not as good as DHA.

Why is DHA so good for growing fetuses and babies? Beginning the last trimester of pregnancy to the first 2 years of age DHA levels in the brain rapidly increase. Several studies have shown infants with higher blood levels of DHA score better on tests measuring their brain (or cognitive) and visual function. Basically makes babies smarter and have x-ray vision! Ok, maybe not x-ray but it makes it better.

Good sources of DHA: -Fatty fish (aka salmon, trout, mackerel, sardines, and tuna) 2 servings of fatty fish a week is recommended *1 serving = 4 oz

Don't like fish? Well you can take a DHA supplement, usually in the form of fish oil or algal oil. (You want about 200 mg of DHA/day)

*Caution* Pregnant and breastfeeding women should NOT eat swordfish, tilefish, king mackeral and shark. Also tuna should be limited to 6 oz per week.

So make sure you add a little fish into your diet. Its good for you too! Makes your heart healthy by lowering triglycerides (fat) in the blood, heart rate, and blood pressure.

And may I also suggest that Trader Joe's has excellent wild salmon in their frozen section at a good price. Just marinate that baby (salmon) in the fridge with soy sauce, olive oil, fresh squeezed lemon juice, fresh pressed garlic, and a little brown sugar, for about 1 hr then bake in the oven (covered with foil) or BBQ 400 degrees for 20 min. Add a little brown rice and edamame and voila! Magnifique!! Cheers! ~Steph

pilates music

2009-12-14T06:10:00.000-08:00

so i am adoring a new artist...

james yuill

he is great

especially for pilates.

my favorite song is "sweet love"

i found him when i had a meeting at starbucks and they hand out those free music cards.

anyway, you should check him out... especially if you do pilates at home and need a playlist to keep your momentumn up.

break

2009-12-03T01:27:00.000-08:00

Please excuse this small break we are taking from blogging until next Sunday.

Namaste.

-Yellow Lotus

{Big Bear recent retreat}

tum tum - metab

2009-12-01T00:14:00.000-08:00

It seems like everyone would like to know what the trick is to keeping a fast metabolism. Exercise, eating small portions often throughout the day help of course but I am going to outline some poses that stimulate a faster metabolism.

There is hope!!!

Your thyroid gland is directly connected to your metabolism and is located in your neck. As many poses you know of that require you to pull your chin to your chest, activates your thyroid which in turn communicates with your metabolism.

For one Example, there is the:

Setu Bandha Sarvangasana {aka: Bridge Pose}

will strengthen your entire spine, create flexibility to your spine, opens your

breathing passageways, stimulates your thyroid and could open emotions; bringing them up or out.

{full extension bridge}

{picture of myself by nathan murdock at 12,000 ft. at mt. timp, ut}

niyaz

2009-11-30T07:02:00.000-08:00

The Artist of the Week is Niyaz. They claim they are 21st century new-age music that adopts Persian and INdian Folk influences. I wouldn't use this music for any type of yoga practice but maybe a song or two during the core strengthening section or a sculpting class. I think there is a fine line between yoga class music and indian food restaurant music and I think they walk it... which is sort of fun. It can also motivate you during your yoga practice to reach deeper, or further in your pose. I like them this week, so that's why I wanted to high light them.

Yoga Retreat

2009-11-29T09:04:00.000-08:00

Lisa is hosting a Yoga Retreat in Mexico! There are only 24 spots available so if you are interested in a week of no stress, relaxing on the beaches of Mexico and the most amazing yoga instructors pulled from Mexico and Orange County, then you should really consider it. If you want to find out more details go to the website.

wild card - sorta

2009-11-28T00:25:00.000-08:00

So I sort of forgot to read my own rules. Thursday was suppose to be Yoga Tips so here it is:

- Going Bald? Loosing some hair after baby?

Do down-dog when you wake up and when you are about to turn down. It allows blood flow to come to the right areas of your head, helping the hair follicles to grow back and develop.

- When is the best time to do yoga?

In the morning. You should have a glass of lukewarm/room temp. water and perform your yoga exercise 15 minutes after.

- What to wear?

What is most comfortable to you but its best to have form fitting clothing especially if you choose to do hot yoga. You want to wear minimal clothing. You want to be able to move freely but be able to lift, and stretch your legs and arms without feeling conscious of exposure.

If you have any questions, please comment here. We would love to answer them!

public

2009-11-27T06:53:00.000-08:00

Linkedin is about to go public. This is not local news but this is important. I have been following the news, the talk radio and newspapers and this is sort of a big deal. I thought Amazon was going to be public before Linkedin would. I use Linkedin to network with friends and family in similar areas to help friends get work but I know with starting a new business this networking system will come in handy.

Thought this was worth mentioning.

holidays

2009-11-26T03:27:00.000-08:00

Happy Thanksgiving!

You are about to eat loads of food your body isn't accustomed to, the amounts, the sugar levels, the change in your daily activities etc. O

n Friday you might feel sluggish, bummed about how much you ate, feel lazy and that urge to detox. Herbal detoxes are very popular now. Remember only three detoxes a year otherwise from studi

es, you can turn your colon and other important organs into black leather. Click on this link to read more about ways to naturally detox and if you are feeling comfortable enough, get colon hydrotherapy.

Start Fresh!

swwwwwweet potato pie

2009-11-25T00:07:00.000-08:00

some say their eyes are bigger than their stomachs. some say they can't stop craving the same food or meal. THIS vegetable is something i {melissa} crave on a daily basis. i have been studying about dr. joel furman for many years. they recipes he comes up with are bland to some, but his intentions are to prevent disease. all of his recipes are delicious after training your taste buds. you might see i few recipes on here from him. i thought this would be best since we will all be stuffing our faces for thanksgiving soon. i hope you enjoy your thanksgiving from yellow lotus!

Sweet Potato Pie

The following recipe is from Dr. Fuhrman’s Healthy Times Newsletter; Issue 3, November 2002. The pineapple gives it a delightful Hawaiian twist. Happy and healthy Thanksgiving baking!

(Preheat oven to 350 degrees.)

4-6 sweet potatoes (organic are sweeter)

1 1/2 cups orange juice

Canned sliced pineapple (unsweetened)

Bake sweet potatoes at 400 degrees for 90 minutes or until soft. Let cool. Peel off skin and mash in a food processor or Vita Mix with sufficient orange juice to reach desired consistency. Spread mixture into a pan. Cover with pineapple slices.

Bake for 1/2 hour.

Makes 4 servings.

tum tum

2009-11-24T01:29:00.000-08:00

to be able to deeply stretch and hold each yoga pose, or stay strong to withstand each repetition of pilates, or to lift your leaps off the floor with diligent height, your abdominals must be strong. your core. you will hear this word often. i will go further into this but for today, i will talk about a few exercise you can do from home to keep midsection toned... especially through this thanksgiving weekend.

Abdominal Crunches: Lie flat on the floor. Your arms at your side and your legs straight out of your hips, in front of you. Raise your head enough that you peel your shoulder-blades off the floor, chin perpendicular to the floor, and continue to lift until you feel a "crunch" Hold for a "one-one-thousand" then simply lie back down slowly, as if you were placing each vertebrae back on the floor; one at a time. Keep your legs straight so it allows your abdominals to create lean muscle instead of bulk. I like to think, Trader Joes over Costco when it comes to muscle...

++up to 100 reps a day with your work out.

easy breezy.

try it.

bliss

2009-11-23T00:10:00.000-08:00

there is a band who is one of my favorites named BLISS. they are Norwegian and have a very original sound mixed with, dare i say cranberries & sixpence none the richer? my favorite song is their "kissing" song. i think it's a great way to end your yoga practice {savasana} with this song. it helps you just let go. click on the letters bliss to learn more about the band and enjoy!

brainstorming

2009-11-22T10:54:00.000-08:00

studio ambiance...

hanging lights in the entry-way to the studio?

floors: hopefully dark, worn wood.

maybe a window or two.

if we can swing it, a french door.

walls, pale yellow or pale green or white.

crown molding top and bottom.

always music playing; softly.

a wooden bar or two on the wall.

candles burning.

cozy, warm, not too bright but refreshing.

thoughts?

suggestions?

we are open to any ideas.

daily posts

2009-11-22T02:34:00.000-08:00

Welcome to our first Blog Post for Yellow Lotus!

{found}
here is our idea for the week's line-up:
every monday: "music monday" ... we will feature a yoga/dance/pilates song or artist or playlist
every tuesday: "tuesday toes" ...feet positions and "tummy tuesday"... core strengthening ideas
every wednesday: healthy food recipes
every thursday: thursday yoga tips
every friday: local economy highlights &/or ways to go green
every saturday: wild card... whatever we feel like writing about. maybe guest writers, or nothing important at all.
every sunday: way to de-stress... relax, unwind, find peace.

lisa and i {melissa} are really excited about this company and this blog. please check back in daily as we will be announcing exciting updates, deals, and of course our daily posts! have a lovely day!

namaste.