Animal Free for February

"The answer isn't another pill, the answer is spinach."

I've floated between vegetarianism, pescetarianism, white meat only, and veganism since I was 17 years old. To be honest, I was never a fan of meat, I was always a "one more bite of chicken" kind of a kid. My parents didn't eat red meat or pork, so I didn't try it until I accidentally ate a real hot dog as a pre-teen, thinking all hotdogs were made of turkey (like the ones my mom bought). And as much as I love animals, saving animals is just an added benefit for me. I'm into a no-meat lifestyle totally selfishly, to keep myself healthy. Since September, I've been a pescetarian, following eight months of 6-day per week veganism (pizza and ice-cream on Sundays). Why did I start eating fish and dairy again? Because I live in coastal Connecticut and lobster is served at every restaurant. I also love salads topped with wild salmon or sword fish. I didn't suddenly decide that it was healthy to eat fish and dairy- I got complacent and let my love of seafood and ice cream get the best of me.

Since September- I've gained a bit of weight (still in the middle of my "healthy range", I was skating the bottom edge as a vegan), I often feel heavy after meals, and overall just haven't felt as good as I did while eating animal product free 6-days per week. The final push, last week I found a lump in my breast. I went to the doctor immediately, got an ultrasound, I'm 100% healthy. However, my doctor told (reminded) me that to greatly reduce my chances of anything suspicious happening in my body, I should reduce the amount of animal fat I consume. And that I am doing.

The timing is perfect. Friday begins the Chinese New Year- year of the Horse, its supposed to be a good one! And Saturday begins February, the shortest but most miserable month of the year for those of us who experience weather below 30 degrees fahrenheit. And so I'm resuming my (minimum of) one month as a 6-day per week vegan. I urge everyone reading this to join me- can't make it 6-days a week? Make it 5 or 2 or 1, maybe do what my mom does and eat vegan until dinner time.

I'm giving you some advance notice so that you can do a few things:
1. Plan to eat some of your meat and dairy today, get it out of the house- or give it away.
2. Go shopping (for whole food ingredients, limit your pasta intake)
3. Do some research, amp yourself up
4. Plan, plan, plan

Here is some advice on surviving veganism:
1. Watch Forks Over Knives. The creators of Forks Over Knives are actually doctors, I'm just a health enthusiast- they are much more knowledgeable and convincing than I am. You can rent it for $3.99 OR if you have Netflix, its on there for free- go visit a friend with Netflix and watch it together if you don't have your own subscription or feel like spending $3.99.
2. Find some great recipes. My favorite vegan recipe blog is Oh She Glows. There are hundreds of vegan recipe blogs online, do a google search or check Pinterest. I'll share some throughout the month as well. Vegan cooking can be a fun challenge.
3. Plan your cheat days: Actually look at a calendar. I usually go with Sunday but I know Simon and I are going on our Valentines date on Feb 15th so that week, I'll choose Saturday for my cheat day.
4. Don't wait until its too late to go grocery shopping.
5. Buy some lazy meals, Amy's microwave meals taste pretty good for days when you can't bring yourself to cook dinner.
6. Dine out at vegan restaurants. There are some awesome vegan restaurants in Chicago and New York. If you're going to a non-vegan restaurant, do some research and look at the menu before you go. Is there nothing on the menu for you? Modify a dish or make that your cheat day.
7. Remind yourself "I will eat ice cream again, but today is not that day".
8. Pack lots of food in your lunch box, you'll be hungrier than usual!
9. Don't think about what you can't have- think about the exciting new recipes or gorgeous fruits and veggies you can have.
10. Try new things. Try one new fruit or vegetable a week. In the last year I've discovered that beet juice is awesome, I love asparagus, Christmas melon is SO good, mangos are delicious in salsa, and I hate eggplant (not everything is a success, sorry).

To be honest, veganism isn't THAT hard. Its as hard as you make it.

"If You Can Control Your Mind, You Can Control Everything"

Sutra 1.2 Yogas citta vrtti nirodhah - The restraint of the modifications of the mind-stuff is Yoga.

My main goal in life is to stay fully present, all the time. I suggest this intention in every yoga class I teach- if no other intention is calling you today, choose presence. Its so important for a happy and peaceful life.  Take a minute now, or 30 seconds, or an hour and clear your mind, absorb the world around you and don't label it. How awesome was that? It feels so good- and nothing is even happening! No actions, no conversations- just you. Its an amazing feeling to be totally present- but its a hard thing to maintain. Although this is something I place a lot of emphasis on, I find myself out of the moment more often than I'm in it.

A lot of us enjoy certain activities because they bring us to the present moment. I love challenging yoga poses because they allow me to focus on nothing else, the second my mind strays- I fall right out of it. Thrill seekers -mountain climbers, bungee jumpers, scuba divers- are just presence seekers. Placing themselves in a dangerous situation is exhilarating because they aren't focused on anything except what is happening at that exact moment- they are 100% present. The same goes for all activities -cooking, gardening, basketball, whatever- people truly enjoy their hobbies because those are the activities that get them lost in the moment.

It is outside of those presence-facilitiating activities that we get caught up, frustrated, stressed out, and unhappy. When we are challenged with something we do not enjoy, we create fluctuations in our minds. We pin blame on the people around us or get down on ourselves. We come up with reasons why things are so terrible. Next time you're in a situation like that, come back to the moment and ask yourself "Am I okay, right now?" Don't worry about an hour from now or a second from now, just right this moment. The answer is probably yes. As this is my yoga blog- here's an on-the-mat example: I think warrior II is just the most awful pose. Its important, basic, and strength building, but its HARD. When I'm in class and a teacher makes us hold warrior II, I often get mad or worried. I think things like "This is going to exhaust me and I won't be able to try something more fun and challenging later in class, this class sucks" or "This teacher is an asshole, I don't see them holding this pose for this long". What? How did I get so angry about a yoga pose? Because I wasn't staying present. During the classes when I remember to stay fully present, I'm able to ask myself if I'm okay right that second and the answer is almost always yes- I can hold the pose longer, I'm no longer angry at the teacher, and I very rarely leave a class with sore quads. If I'm no longer okay, all I have to do is straighten my front leg, no reason for anger or worry.

So how can you take this off the mat? Try staying present when somebody says something to make you angry- is it changing your life in a negative way, right this minute? Usually the answer is no, you're fine. If the answer is yes, there is no reason for anger. Stay present, state your objection and move on. When you're fully present, its much easier to control your reactions.

Another place we often lose presence is in the absence of action. We get bored, our minds wander, we end up doing something non-productive like watching garbage TV just to keep our minds active. Well knock it off, be okay with inaction. Keep your mind clear, and just enjoy the moment. Another on-the-mat example: A teacher puts me into a really nice comfortable pose and instead of enjoying it, I start thinking of how the teacher described this so I can use is it in my next class, or how I really want to try flying crow without a strap, or whether I should go home between yoga and work or just read in my car. All of a sudden the pose is over and I've totally lost out on enjoying this comfortable pose. How often do we get the opportunity to just be comfortable and relax? We almost always waste it. Next time, listen to your teacher and shut your mind off during your restorative poses. Thats where you're get something out of class. Thats how you'll leave your mat totally blissed out.

How can we take that off the mat? Next time you're on a long flight or sitting in traffic or just have nothing to do- don't get frustrated. You're bored and frustrated because you're so used to business that stillness brings you dis-ease. Come back to the moment and you'll actually enjoy that 14-hour flight or 45-minute commute home.

Its difficult to stay fully present all the time. Its a practice that most people will never master in this lifetime, but its something that will bring you bliss. So fill your days with presence-facilitating activities as often as possible. When you can't, try to stay fully present in inaction, while you're exercising, while you're doing monotonous tasks at work- see how it makes you feel. You may end up enjoying your boring job, your commute, your run, or cleaning the kitchen.



*If you're interested in the yoga sutras- a great translation is by Sri Swami Stchidananda, which is the version I use.

A Tough Line to Toe

"Faith is taking the first step, even if you don't see the whole staircase" -MLK, Jr.

Relationships. Careers. Spirituality. Etc. Everyday we face decision making. Whether its deciding to move, change a relationship with somebody close to us, quit our jobs, go back to school, convert to a new religion, enter parenthood, etc. There are so many facets of our lives that can alter all the other pieces. Sometimes we've already made the decisions and need to choose whether we are going to stick to that choice, how we're going to share the news, how we're going to let that one piece affect the whole.

I've made a lot of unpopular decisions in my life. When I chose to become a special education teacher. The first time I decided to move to Australia. When I decided to get married at age 23. When I ended my relationship with my father. When I decided to mend bruised friendships despite past hurt on both sides. When I quit teaching special ed to take on yoga teaching. The second time I decided to move to Australia.

Its a really tough thing, finding the line between making decisions independently and being selfish. I absolutely believe in living for yourself, following your dreams, letting your heart guide your decisions with a little help from your head, and making mistakes. I also believe in doing right by everybody else in your life. Where you decide to place that balance is a personal decision. Where the line lays is up to you, as long as you are willing to accept the repercussions.

Something I've heard a lot in my life is "Wow, you really just do what you want"- the tone has changed depending on who says it, sometimes it infers selfishness, other times admiration, even indifference. I've just come to accept that my decisions won't always be popular. I don't let that hold me back. Thats a tough thing to accept but it will bring you so much happiness.

I'm young, I don't have a ton of advice for others- but I do have this: Follow your heart. Go out of your way to make yourself happy. Trust your decisions and accept that others won't. On that same token, do what you can to ease the blow on those around you. Deliver news gently. Understand the frustration of others. Let those people make their decisions the same way that you made yours.

Get married if you're in love and ready. Stay single and 100% independent if thats whats working for you. Change your career if you're unhappy or change your attitude so that you love your job again.  If you want to move far away, do it. If you want to live forever in the town you grew up in, thats wonderful too. Travel. Love. Make mistakes. Change your mind. But do it because its your own path. Do it to make yourself happy. & find a way to make the people you love happy too.

Inverted Core Work

As we all know, crunches can be boring and are not always the most efficient way to strengthen your core. A great way to spice things up and bring added benefits to your core routine is to introduce an inversion. Whether its sirsasana (headstand), sarvangasana (shoulder stand), or supported sarvangasana, you'll feel a difference in your body and mind.

Inversions have many benefits. You force yourself into meditation. To hold an inversion, you must bring your mind to a single focus- leaving no room for chitta vritti (the "monkey mind"). You'll also change the direction of gravity on your blood flow, improving circulation. Additionally, inversions help drain the lymphatic system, releasing toxins and improving your immune system. Inversions such as headstand and handstand energize the body. Others, like shoulder stand calm the nervous system. These, and many others that I haven't mentioned, are all great reasons to introduce inversions into your yoga practice, including your core routine.

I'll show you three options for inverted core work. Depending on your level, choose one that works best for you. All three will work your core in a slightly different way- so add all three if you like:


Supported Sarvangasana-
Although this is the "easiest" inversion of the three, the core work is the most intense. Grab a block (or some folded blankets), and place it under your hips. Lengthen your spine and place your hands on either side of your hips. Extend your legs straight up, ankles over knees, knees over hips. Take a long, slow inhale. On the exhale, slowly lower your straight legs to hip level. Keep your spine long by engaging the core, no arching the low back. Let the movement take as long as your slow breath. Inhale slowly here. On the exhale, lift your straight legs until your ankles stack over you hips. Repeat this motion as many times as feels good. Maybe thats 3 for you today, maybe its 30. Listen to your body. Push yourself to your edge, but not past it.



Sarvangasana-
Lay on your back with your hands on either side of your hips. Extend your legs straight up, ankles over knees, knees over hips. Engage through the core and gently push your hands into the mat to lift your hips, the goal is to stack your hips over your shoulders. Either leave your hands on the floor for added heat or place your hands on your low back, elbows on the mat and in line with your shoulders. Take a deep inhale. On a slow exhale, lower your straight legs until your toes are an inch off the floor.  Inhale. On the exhale, lift your straight legs until your ankles stack over hips, possible hips over shoulders. Repeat this motion as many times as feels good for you.




Sirsasana-
Begin in table top pose. Lower your forearms to the mat and interlace your fingers. Elbows should be shoulder distance. Place the crown of your head on the mat, with your hands gently cradling the back your head (If you don't know where the crown of your head is, stand up and balance a book on your head- where the book balances is the crown). Tuck your toes under and walk your feet in until your hips stack over your shoulders. When you get there, tuck one knee into your chest lifting your toes off the mat, then the other without any hopping (this is for the safety of your spine!). When both knees are lifted, extend your heels up so that your entire body is stacked in one line, ankles to shoulders. Engage your entire body, drawing into the midline.

You have a few choices here:

1. Take a deep inhale. Exhale, keeping your legs straight, lower your feet until they are in line with your hips. Inhale. Exhale raising your straight legs back over your head. Repeat until you hit your edge. Go very slowly and keep focus!
2. Inhale deeply. Exhale slowly bringing your knees to your chest. Inhale. Exhale straightening your legs until ankles stack over hips. Repeat as many times as feels good.
3. Take your legs into eagle pose, wrapping one leg around the other. Repeat option 2, switching the bind each time you straighten your legs towards the sky.

Try one or all three. Keep your practice at your own level. Move slowly, stay focused, and stop when you feel spent. If you're unsure of your form in any pose- ask your yoga instructor to take a look. An at home practice will vastly improve your body and mind but it isn't a replacement for attending yoga classes on a regular basis.

Book II, Sutra 46. Sthira sukhamasanam.
"Asana is a steady, comfortable posture."

I hope you enjoy these poses- namaste!

Yoga: How, Why, and Where its Gotten Me

Three years in, I'm just breaking into my yoga practice. Everyday I learn something new about my body, whether its where I feel a stretch when I shift my hips a certain way in trikonasana, where I need to distribute my weight to hold pincha mayurasana a bit longer with ease, or the emotion that rises in eka pada rajakapotasana. Not only am I learning, but finding changes from day-to-day, based on continued practice, what I eat, how I sleep, where my emotions are, or after taking a few days off. I hope I never lose that sense of feeling like a beginner in my practice. Always seeking something new, more body awareness, more soul awareness. When you lose that, all you have left are pretty ways to position your body, and I didn't enter yoga to become a circus performer.

I began practicing yoga regularly shortly after moving Sydney in 2010. When I arrived, the only person I knew was my fiancé (his close friends and family all at least 2 hours away), I had a great deal of time before my teaching certificate cleared, and the whole world was new to me. Bell peppers were called capsicum, people went to the bank without wearing shoes, and my midwest American accent left everyone calling me "Halley". I was living in quite possibly the most beautiful place in the world, but I was a bit lonely and bewildered. One afternoon, without knowing how it would make me feel, I took a yoga class. Like you'll hear most yoga teachers say, I was instantly hooked. What you won't hear most yoga teachers say, is that the class I took was a Bikram yoga class.

Bikram yoga consists of 26 poses and 2 berating exercises completed in a room heated to 105 degrees. Every class is exactly the same and the class last 1.5 hours. A lot of "real yogis", or so they call themselves, look down on Bikram yoga. They will say it isn't as beneficial for the body, the heat gives false flexibility, its the same poses every time- why those 26 postures?, its too strenuous, there's no spirituality, what have you. Well, okay- everyone is entitled to their opinion, and I will tell you this- Bikram yoga isn't for everyone. However, they are packing students into those studios for a reason. When I began yoga, I wasn't ready to be in a quiet room with my thoughts peacefully carrying out my asana practice. Bikram yoga gave me a chance to clear out the Chitta Vritti, the "monkey mind" without leaving too much space to fill it up with negative/scary/dark thoughts. In a Bikram yoga class, you have to be so focused and determined, there isn't time to think about your to do list, but there also isn't a lot of time for intentional meditation. Its sort of a middle ground for me.

After two years of Bikram yoga on two different continents, I moved onto vinyasa yoga, which is mainly what I practice now. My practice is still strenuous on most days, but varies a lot more. I do not practice in a hot room, but my body creates enough heat to sweat. I won't get too far into hot vs. not hot yoga in this blog, maybe in a later post. In my current practice, I move a bit slower, I follow my breath, I let my body guide my movement and leave my mind free for moving meditation. I wasn't ready for that when I began yoga. I'm not perfect, I'm nowhere near enlightenment, but I am in a place where I am comfortable with a still mind.

So, where has yoga gotten me? Sure, its made my body stronger, leaner, more flexible. More importantly, its done the same for my mind. I used to fear meditation, not knowing what would come up when my mind was clear. We all have darkness in our past, I am no different. When your mind is still, you are more vulnerable to those things coming up. I'm okay with that now.  I can accept those thoughts, feel the emotions that comes with them, and let them go- no harm done. I'm more confident in who I am today, more in tune that what is happening right now, not stuck in who I used to be or former life situations. Just like when I began practicing, I live in a city where I don't know many people, but I'm not bewildered or lonely. I am fine being me, going out and doing things on my own and making decisions on how I want to live my life regardless of criticism. So where has yoga gotten me? Its gotten me here and now. Its gotten me to be my best possible me and the person I am supposed to be today. I'm happy with who that person is.

Book I, Sutra 2. Yogas citta vrtti nirodhah
"The restraint of the modifications of the mind-stuff is yoga"

Namaste.