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What a yogi eats

I keep several journal-type notebooks in which I jot down inspirational quotes, notes from my current reading list, and reflections. Really, I have so many of these lying around my house that I sometimes lose track of them! I came across one of them the other day that I kept three or four years ago. In it was this really nice - and very simple - description from a book by Yogi Vithaldas of what a yogi eats (for the "why" get the book!):

• "light" foods such as fruits, vegetables, whole rice, fresh milk, fresh cheeses, and butter, should comprise the major part of the diet because of their capacity to stoke the jatharagni (digestive fire).
• Vegetarian diet is preferred (because meat foods are "heavy" and dwindle the digestive fire and/or generate ama, toxicity)
• unleavened bread is preferred
• depending on your body (and digestive) type, eat mostly raw or mostly cooked foods. The three major body/genetic types are vata, pitta, and kapha and vary according to their innate capacity for digestive power (among other things). In general, vata types should eat mostly warm, well-cooked foods, pitta types should eat a combination of warm, well-cooked foods and light, cool, raw foods, and kapha types should eat mostly raw, cool, light foods. Learn your type.

Recipe for a "Yogic Salad" - good for all types, especially pitta & kapha

leafy greens

shredded beets & carrots

tomato

nuts (fresh, raw, unsalted)

herbs such as parsley, watercress, chive, cilantro (to taste)

grated fresh coconut

simple dressing of good oil & freshly squeezed lemon with sea salt & cracked pepper

Recipe for a "Yogic Hot Meal" - good for all types, especially vata
beans (mung, lima, soy, navy, or black, depending on type) cooked well with a little onion, garlic, and a pinch of herbs such as marjoram, sweet basil, or thyme
whole, fresh rice

For more Ayurveda tips and balanced meals, visit this blog frequently! You can also use these online resources:
6 week mini-course on Ayurveda
optimal food combining
Suggested diet for your type

(Picture above is of Yogi Vithaldas)

Favorite Fall Foods

It's no secret that fall is my favorite season. As a schoolgirl, I loved back-to-school, specifically the frenzy of new teachers, new classes, new notebooks & pencils, new friends. Now I love fall fashions, returning to my knitting (yes, even Floridians knit), and celebrating my favorite foods. Fall inspires me to be more creative, it reminds me that summer (in Florida, more a perpetual state rather than a transient season) is almost over, and it brings the return of some of my favorite foods.

Some of my favorite foods are sweet potatoes, kale, beets, and figs. I hope you enjoy the recipes below - our family loves these - for your fall gatherings and special menus.

Sweet potato, chickpea, and kale saute with wild rice
Believe it or not, this is my "I'm so hungry I could eat my arm go-to meal." If you cut the sweet potatoes small, they'll cook quickly. Put the rice onto cook immediately (even before you start chopping) but if you can't wait for the rice to cook, forget about it - the sweet potato saute is a meal unto itself. You can also save time by doing the chopping earlier in the day (like before work) so all you have to do is toss it in the pan when you get home.
2 sweet potatoes, peeled & chopped into 2" cubes
1 can chickpeas, partially drained
1 bunch fresh kale, stems removed and cut into thin strips
1 yellow onion, chopped
2 cloves garlic, crushed
1" piece fresh ginger, peeled & minced
1 Tb. each cumin, cinnamon, and cayenne (less cayenne if you don't like spicy food)
olive oil (or butter or ghee)
1 cup wild rice (cook separately & serve the sweet potato mixture with it)

In a large saucepan or dutch oven, warm 2 Tb. olive oil on medium heat. Add spices and allow to blossom for 10 seconds, stirring constantly. Add garlic, ginger, and onions and allow to cook for a minute or two. Add sweet potatoes, stirring well to coat (add more oil/butter/ghee if necessary). When sweet potatoes are nearly done, add the chickpeas and kale. Turn heat to low, stir well, add a little water (or broth), and cover to allow the kale to soften. Serve warm over wild rice. Season with salt & cracked pepper to taste.

Pomegranate Arugula salad with Fig vinaigrette
I love fresh arugula - it's so bitter at first, but magically becomes sweet - and the tart pomegranate seeds and sweet fig dressing complement it so nicely. If you're in a hurry, certain grocery stores now carry the pomegranate seeds (prepped for you!).
2 bunches fresh arugula (or 1 bag if buying commercially)
1 fresh pomegranate, seeded
1 cucumber, peeled, seeded, and diced
1/4 cup pistachios
4 Tb. fresh goat cheese (or more if you really love it!)
Combine above ingredients in a large salad bowl and prepare vinaigrette below. Makes about 4 dinner size salads or 2 larger, salad-meals.

Fig Vinaigrette
This is a variation on the classic vinaigrette. Everyone in my family now knows how to make the "classic" dressing; it's so easy and once you start making your own dressing, the store-bought kind just doesn't cut it. To make the classic version, simply omit the figs (add them to the salad instead), feel free: this eliminates the need for the blender.
1/4 cup balsamic vinegar
~1/2 cup EVOO (you can use canola or walnut if you prefer)
2 cloves garlic, minced
1 Tb. stone ground mustard
1 Tb. local honey
the juice of 1/2 lemon (fresh makes all the difference in the world!)
5 dried figs, stems removed
Combine above ingredients minus the olive oil in a blender or food processor and puree. CAREFULLY drizzle the oil into the mixture until it reaches desired consistency. Season with salt & fresh cracked pepper. Serve over your salad and enjoy!

Beet and Apple Slaw
I first had this salad in Switzerland, when I was working at a meditation camp. I love the combination of the bright, citrusy, granny smith apples, and the earthy, sweet beets. We sliced everything in matchsticks, but you can do it this way, too. Also, if you're short on time, just grate the apples and the beets.
2 granny smith apples, cut into matchsticks
2 beets, cut into matchsticks
1 shallot (or onion), minced
the juice of 1 lemon
sugar, to taste
Olive (or walnut) oil
Nuts, optional

Combine above ingredients in a large bowl. Drizzle with fresh olive oil, season with salt & pepper, and serve.

Easy Nutrition

Fall is a natural time for detoxifying, cleaning up your diet, or beginning a new health habit. Fall is the season of change, of harvest, and of new beginnings (figuratively). Grow your personal arsenal of health tricks by following the Rule of Threes.

3 colors
Every time you eat a meal (snacks don't count here), choose 3 different colored foods. Not only will this amp up your vitamin intake, your plate will look more appealing and you'll satisfy your visual appetite as well. It's true that we eat with the eyes (Ayurveda places much more emphasis on this than does western nutrition), so creating an appealing visual palette will result in a happy, satisfied, postprandial tummy.

3 categories
At each meal, aim to choose something from 3 of the 5 major food categories (dairy, meats/beans/legumes, vegetables, fruits, whole grains). Your body is a very intelligent organism and absorbs nutrients more effectively when they come in a mixed bag. One of the best examples of this concept is how Vitamin C enhances iron absorption (so squeeze some fresh lemon on your salmon, eat a fresh tomato salsa with your rice and beans, or have a slice of orange with your duck).

3 breaths
Take three deep breaths between bites to slow down your mealtimes and allow your belly to rest. Unlike the "chew each bite 50 times" technique, this method of mindfulness-based eating allows you truly pause and enjoy the process of nourishing yourself. It will also discourage over-eating because of the volume-pressure relationship between the abdominal and thoracic cavities; when you inhale deeply you expand the thoracic cavity and compress the abdominal cavity. As most of us know, it's difficult (and uncomfortable) to breathe deeply when we've overeaten; inhaling deeply between bites gives you the opportunity to stop BEFORE overeating.

Opening your heart

In the interest of non-judgemental self-disclosure, I'd like to share what really brought me to yoga: depression. Deep, dark, and dirty. Self-swallowing, dramatic, and all-encompassing. For most of my "yoga life," I've managed to keep the demons at bay, but it took a LONG time to drag myself to the mat with any consistency (as people who knew me from age 18-23 will testify!!!); and consistency is the key to lasting change.

Maybe you struggle with depression (or anhedonia, or the blues, or whatever you'd like to call it), too. I've read much on the subject and, of course, have used yoga, meditation, and pranayama as a tool to counteract the worst bouts and to get through the crummy times. I've never taken medication, though believe that everyone is different and every depression is different. If medication works for you, stick with it. Yoga works for me (especially when combined with fresh whole foods and regular multi-vitamins). So, I offer to the global yoga community (and the global community of those suffering from depression) a version of Surya Namaskar (I call it Anahata Namaskar) that focuses on heart-opening poses intended to increase blood flow to the chest, lungs, and heart, to activate your anahata (heart) chakra, to increase lymphatic drainage, and to generally make you feel good. Try it with this very important "mouth  mudra:" turn the corners of your mouth up during each pose. :)

Here is a written explanation of Anahata Namaskar, but if you prefer a visual, check it out below:

BEGIN
Center your body and breath, either by coming into Sukhasana (easy seat) and finding a few yogic breaths, or coming to Tadasana (mountain pose) at the top of your mat. If you began in easy pose, step to the top of your mat, and bring your hands together at the heart center (Samasthiti). Inhale sweep your arms up and interlace the fingers. Turn the palms toward the sky and look up. Exhale begin to fold. Lift your chest up halfway and grab hands behind your back. Fold again with hands bound. Lift your chest halfway and free your hands to the floor. Step back to Adho Mukha Svanasana (Down Dog).

FIRST SIDE
Lift your R leg high and step it forward between your hands, L knee down (Anjanyasana). Sweep your arms up then cross L arm underneath R arm for Garudasana (Eagle) arms. Wrap once (press forearms) or twice (press forearms and palms) and take a small backbend. On an exhale, begin to twist R, unwinding the top arm and pressing the palms together (so the L arm is atop the R thigh and you're in Prayer twist). Interlace the fingers again and sweep the arms up & out of the twist for another backbend then grab hands behind your back and fold over your bent leg. Stay in your fold, rock the hips back, straightening the front leg as much as possible (press into your front big toe for stability). Inhale rock back to a lunge and lift your chest. Free your arms and come to a "reverse warrior" like pose; drop your R hand behind your R hip and lift your L arm in line with your L ear. Exhale take both hands down to the floor and step back to Down Dog. Inhale to Plank; exhale through Chaturanga Dandasana (Low push-up). Inhale to Bhujangasana (low cobra) then free the arms, stretching them back along side the hips. Stay lifted, grab hands behind your back (Ardha Shalabasana variation). Next exhale, free your arms, and stretch back to Balasana (child's pose) with arms extended forward. Stay in Child's pose and bend your elbows, pressing the palms together and moving the thumbs back toward the base of your skull (nice stretch for the underarms). Inhale, release and roll forward to Cobra again, then exhale back to Down Dog.

SECOND SIDE
Inhale, L leg high to Eka Pada Adho Mukha Svanasana (3 legged dog pose). Step forward to Anjanyasana with back knee down. Reach your arms up then cross R arm underneath L (Garudasana arms). Take a small backbend then begin to twist L (L arm unwinds and palms press at heart center, R arm is against upper L thigh). Interlace the fingers again and sweep the arms up & out of the twist for another backbend then grab hands behind your back and fold over your bent leg. Stay in your fold, rock the hips back, straightening the front leg as much as possible (press into your front big toe for stability). Inhale rock back to a lunge and lift your chest. Free your arms and come to a "reverse warrior" like pose; drop your L hand behind your L hip and lift your R arm in line with your R ear. Exhale take both hands down to the floor and step back to Down Dog. Inhale to Plank (top of a push-up); exhale through Chaturanga Dandasana (Low push-up) pulling your elbows back and your heart forward. Inhale to Bhujangasana (low cobra) then free the arms, stretching them back along side the hips. Stay lifted, grab hands behind your back (Ardha Shalabasana variation). Next exhale, free your arms, and stretch back to Balasana (child's pose) with arms extended forward. Stay in Child's pose and bend your elbows, pressing the palms together and moving the thumbs back toward the base of your skull (nice stretch for the underarms). Inhale, release and roll forward to Cobra again, then exhale back to Down Dog.

END
Step or jump forward to Ardha Uttanasana (half-fold). Exhale, take a full fold. Interlace your fingers and lead with your arms and your heart as you rise all the way to Utthita Tadahasana (extended mountain). Exhale back to Samasthiti (hands to heart center). Pause with your breath and repeat as many times as you like. Remember to add your "mouth mudra"!

Letting go

This year (so far) is shaping up the be the year of letting go. The practice of non-attachment is basically the bread-and-butter of any thoughtful yogini, so why am I just (re)learning this lesson? Well, situations change and we can change, too, or we can get stuck. Apparently, I've been stuck!

My spiritual practice (of which yoga is a vital part) has for many years revolved around recognizing that attachment and, more importantly, attachment to outcomes cause us misery.

So, it seems I struggle most with placing expectations on my students...in other words, being attached to, what I think, is the appropriate outcome of my work as a teacher. There, I admit it. I show up, I teach my class, and I try to give my all each time. And I expect the same of my students. Come, participate, give it your all, and, by golly, show some improvement!

Doesn't really that seem all that harmful UNTIL a student falls short of those unattainably high expectations. For me, it was a student that was training to be a teacher. I had taken her under my wing (whether she knew it or not) and was placing unreasonably high expectations on her development as a teacher, and on her expression of yoga. In other words, I was so caught up in what I thought were the appropriate expressions of her practice that I neglected to consider that 1) I had no right to do this and 2) everyone has a right to journey according to their needs.

So, you guessed it, this student let me down. Big time. Not only was I disappointed, I felt personally betrayed! "How could she behave so un-yogically!" I thought to myself. The situation was complicated and I'll spare you the gory details, but essentially it came down to some behaviors that IN MY MIND constituted a blatant disregard for the yogic path of honesty, commitment, and discipline. Regardless of her intentions or of my expectations, the outcome (on my end) was the same: attachment equals mucho misery.

My choice in refusing to let go of my expectations for this student yielded a big aching heart. And I'd like to think that I've (finally) re-learned this lesson: albeit, the hard way. The daily challenge remains though: remembering that what I do on the mat, in the studio, at my classes, is my work. It's what I put into the world with my whole heart; BUT once it's out there, it no longer belongs to me. I have to let go of that effort, live my dharma, and allow others to live theirs. Whether I agree with it or not.

Share your gifts

Ever feel that you've exhausted the limits of creativity and connection and that nothing you could do, create, or offer the world is original (or, even necessary)? Ok, maybe that's just me. In this hyper-connected world, we're overcome with good ideas, innovation to the n'th degree, and original thought seems an impossibility.

But you are the only you. And I am the only me. And the more we focus on what we can offer as a unique individual to this messy, chaotic, collective, the greater our potential for impact, inspiration, and innovation.

Often, I fall into the comparison trap (maybe you do, too) and tell myself that "if only I were _____ like ____" and "too bad I'm not ____ like _____" and "my life would be more meaningful if I had ________ like ________."

What a challenge it is to accept who you are right here, right now; rife with imperfections as we are, we each have the capacity to experience a meaningful life in which our service to others (by sharing our gifts) outshines any deficiencies we may (or think we may) have.

As a yoga teacher with a busy class schedule, I frequently feel that, at best, I'm just parroting myself from class to class and, at worst, that I don't have anything to offer the broader yoga community. Yet, my body continues to offer insights - original or not - when I step onto the mat; it's my interpretation of those insights that is my gift to the yoga community. 

What are your gifts and how do you share them?