3 Healthy Chick's ETSY Page!

We have been crafting like crazy and are finally ready to present our new and fresh Etsy page! Each one of our pieces are hand made with love and thought. Please support us, our art, our love for recycling and living healthy, fresh lives by purchasing one of our pieces. Check our Etsy page often as we will be adding many more creations!

3 Healthy Chick's Etsy Page

Thank you! (and thanks a bunch to those who helped in giving us their jar caps and bottle caps, they are now lovely works of art!)

Keep it fresh!
- 3HC

A Healthy Chick Moment of Yoga: Positive Thinking

Yoga teaches that we are what we think, so if we speak or act with an unclear mind, chaos will follow, just like wild horses pulling a chariot. Before making any decisions today, take a moment or two to connect with satya (truth) and positivity.


Keep it fresh!
- Lauren

5 Principles of Yoga

I was first introduced to yoga when I was 13 years old. I was taught Sivananda's classic sun salute by my Uncle who's a gym teacher and would practice it each morning when I would wake up and also before my swim practices or meets. When I left for college my college yoga teacher was a Sivananda trained teacher who expanded my knowledge of all that yoga had to offer with the Sivananda Companion to Yoga book which was and always will be my yoga bible! The 5 principles of yoga that Swami Sivananda emphasizes made so much sense to me then and only furthered my study and practice of yoga (hence the reason I'm a yogini and teacher now!), and I'd love to share them with you.

Sivananda is one of the world's largest schools of classical yoga. It's follows a set system of asanas, pranayama and meditation with an emphasis on healthy living principles. The mantra of Sivananda yoga is 'simple living and high thinking.' According to Sivananda tradition, the body is a carrier for the soul. This metaphor extends into the 5 Principles of keeping the body healthy throughout it's lifetime. The Sivananda school of yoga devised these points to help encourage yoga practitioners to better understand and embrace all the integral elements essential in order to keep healthy, balanced and centered.

The Essential Practice: Serve, Love, Give, Purify, Meditate, and Realize.

1. Proper Exercise (Asanas)
The modern lifestyle does not provide natural motion of muscles and joints. Because of insufficient muscle length (flexibility) and muscle strength our bodies develop disease and discomfort over time. Our physical body is meant to move and exercise. Proper exercise should be pleasant to the practitioner while beneficial to the body, mind and spiritual life.

2. Proper Breathing (Pranayama)
Most people do not utilize the optimum capacity of their lungs. Yoga teaches us how to use the lungs to their maximum capacity and how to control the breath. Proper breathing should be deep, slow and rhythmical. This increases vitality and mental clarity, while eliminating stress and tension.

3. Proper Relaxation (Savasana)
Because of the fast-paced life styles most of us live combined with external stimuli, we are continually switching our bodies into the classic "fight or flight" syndrome. Stressful situations arise, we tense up, the situation passes and we continue to carry the stress and tension. Over time, this has a tremendous cumulative effect. Yogis of yore devised very powerful techniques of deep relaxation. By relaxing deeply all the muscles the Yogi can thoroughly rejuvenate his nervous system and attain a deep sense of inner peace.

4. Proper Diet (Vegetarian)
Besides being responsible for building our physical body, the foods we eat profoundly affect our mind. For maximum body-mind efficiency and complete spiritual awareness, Yoga advocates a vegetarian diet. This is an integral part of the Yogic lifestyle. (*While I am a vegetarian, I do NOT encourage this diet to all. Everyone has different dietary needs and while the vegetarian diet is pure and beautiful, it may not be practical for some.)

5. Positive Thinking and Meditation (Dhyana)
This last point is the most important point of all. We become what we think. Yoga teaches us to entertain positive and creative thoughts which contribute to vibrant health and a peaceful, joyful mind. The mind will be brought under perfect control by regular practice of meditation.

Keep it fresh!
- Lauren

Getting the Body Ready for Baby!

Many parent’s to be think caring for baby begins at conception; once you see the little blue line, or the pink plus on the stick, it’s time to quit smoking, stop drinking and start buying organic. The truth is, prenatal health begins with preconception and fertility health. The ability to get pregnant, carry a child, fetal development, give birth naturally and breastfeed are all intertwined. Each is dependent upon lifestyle choices, diet, stress and yes, our environment. As many as one in six couples will experience fertility problems within the first year to trying to conceive, however, you can increase your odds of conception by making a few nutritional and lifestyle changes.

Fertility and preconception health awareness should begin with both parents, ideally six months to one year prior to conception. This starts with two basic tenants; the removal of toxins and the infusion of nutrients. Both male and female reproductive organs are highly susceptible to free radical or oxidative damage from environmental toxins. Environmental toxins include additives and preservatives in our food, toxics in household cleaning products as well as the products we use to clean our bodies and guilty pleasures such as alcohol, tobacco and caffeine.

Simple changes in our diet will boost your fertility and bring your body into top baby making shape. The diet of both men and women trying to conceive should be high in folic acid, vitamin D, Vitamin E and Zinc. It’s imperative that both parents eat clean, organic foods free from pesticides, fungicides, additives and preservatives.

Men and women eating for fertility should incorporate the following foods into their diet.

Whole grains such as brown rice, quinoa, oatmeal are good for insulin function. Refined grains (bleached flour, rice and pasta) should be omitted as they cause insulin spikes.

Dark leafy greens such as spinach, kale, swiss chard and conifers such as broccoli, cauliflower and rabe are high in folate, which is important for conception and fetal development.

Protein. Vegetarian protein from sources like beans, peas, legumes and nuts are high in iron and preferred to animal proteins. You don’t need to become a vegetarian, but meat should be limited to small occasional portions.

The right fats. Omit trans fats and saturated fats from your diet, but include monosaturated and polyunsaturated fats and omega-3 fatty acids. These will reduce inflammation and any insulin sensitivity. The can be found in avocados, nuts, chia seeds and salmon.

Fresh organic fruits and vegetables are packed with antioxidants that will promote general, and fertility health. Many fruits such as citrus, oranges, strawberries (and green leafy vegetables) are high in folate.

Taking a conscious approach to fertility simply by adjusting your diet and lifestyle will increase your chances of conception. Removing environmental toxins and making positive, organic food choicse has been shown to increase the chances of having a healthy, happy and comfortable pregnancy, a positive, safe birth with little or no intervention, a shorter postpartum recovery period and a baby who is healthy and present.

If you want to learn more, join me at Essence Wellness Center for a 4 Part workshop series on Opening the Body for Baby. This series is designed to inform and connect childbearing women to their natural bodies as they prepare for motherhood. It will be led by Terra Pfund (Sprouting Wellness and 3 Healthy Chicks, LLC) Holistic Health Coach/Yoga Instructor/Doula and Jessica Queller Katc, Myofascial Release Therapist/Doula. Each workshop includes discussion on a topic followed by interactive movement exercises integrating Yoga and Myofascial Stretching to support and enhance fertility.

A Healthy Chick Moment of Yoga: Practice Mindfulness, Live Right NOW

"How can we live in the present moment, live right now with the people around us, helping to lesson their suffering and making their lives happier? How? The answer is we must practice mindfulness."
- Thich Nhat Hanh

Keep it fresh!
- Lauren

Reflections...

This is my first crack at blogging from by blackberry, so if it's filled with typos and not as aesthetically pleasing, cut me a little slack- I'm trying to be tech savvy here!

Anyway, I am sitting here on an amazing saturday afternoon in Columbus Circle in NYC. You'd think that this is a pretty odd place for me to be considering I'm not one of those person's who thinks the city is the bomb. It's not that easy to get me on the east side of the Lincoln Tunnel.

Yet here I sit in the midsts of the city's chaotic energy, listening to the bubble of the fountain, reflecting on the bliss, sheer gratitude and peace that has come into my life over the past year and a half.

I am in the city today because it is the last weekend of the 2010 IIN PTP program, and my Immersion graduation. And I almost can't believe it. When I think about where I was in December 2007 when I first enrolled in IIN and where I am now, tears of bliss and gratitude actually spring into my eyes.....I am teaching yoga, I'm a doula, I have a prospering women's wellness practice, and I am in business with two of the most amazng, inspirational women I have the priviledge to call friend, let alone business partners. And we're laying the groundwork for what my better half likes to call "healthy-world-domination".

I am not sure life could get much better.

But in my wise old age of 35, I know a little bit about life, and I know that it indeed can get better, and the next chapter is going to be the best yet. I know that once again I have reinvented myself and I am not the person I was 3 years ago, I am just a fine wine. And I am blessed to have the ability to realize that.

I am so filled with gratitude for the people in my life that have supported me throughout this transformation that I am actually enjoying myself in Columbus Circle, NYC. The humidity, the people, the blaring sirens and all. Never in a million years would I have believed this Adirondack girl could find a moment of peace and pleasure in a city of millions.

I've grown a lot. I have so much to be thankful for. And I am damn proud of my accomplishments. Sitting alone in NYC, in celebration of myself feels so much more important than the day I graduated from college....or law school....or super duper law school.

Go me!!

Keep it Fresh!
~Terra
Sent from my Verizon Wireless BlackBerry

Delicous Summer Fruits!

A healthy lifestyle is the key to longevity, optimum weight, abundant energy and balance. By using fruit to satisfy our taste for sweetness, we can leave behind the use of chemical, processed and refined sweeteners. Fruits are easy to digest, are cleansing and cooling and are great for those who are overstressed and overheated from excessive mental strain or hot climates. Fruits are filled with fiber and liver stimulants, which act as natural, gentle laxatives. Whenever possible, buy fresh, locally grown fruit as opposed to imported fruits shipped from far-off places. This keeps you eating in season, and more in harmony with your environment and climate.Eating raw fruit in summer months is highly cooling, while baking it in the winter months neutralizes the cooling effect. Fruit in the form of juice is a great choice for cleansing the body, but be aware that juice rapidly raises blood sugar levels, leading to an energy crash soon after. Frozen, whole, puréed or juiced fruit can make great summertime cool-down treats. Try frozen grapes, banana-coconut smoothie popsicles or lime juice ice-cubes in iced tea!

Whether you are having fresh fruit for a light early morning breakfast, a midday snack or evening treat, enjoy nature's sweetness and whenever possible buy organic. Here are a few summer fruits and their health benefits:

Apricots: Great for lung conditions and asthma; used to help treat anemia due to their high copper and cobalt content.

Bananas: Help to lubricate the intestines, treat ulcers, detoxify the body and manage sugar cravings; are rich in potassium (which helps hypertension).

Cherries: Slightly warming in nature; increase overall body energy, remedy arthritis and rheumatism and are rich in iron, which improves the blood.

Grapefruits: Treat poor digestion, increase appetite during pregnancy, alleviate intestinal gas and reduce mucus conditions of the lungs.

Papayas: Tone the stomach, act as digestive aid, moisten the lungs and alleviate coughing; contain carpaine, an anti-tumor compound.

Raspberries: Benefit the liver and kidneys, cleanse blood of toxins, regulate menstrual cycles, treat anemia and can promote labor at childbirth.

Healthy Chick Melodies: Summer Tunage

It's summer! Blue skies, riding bikes, relaxing days on the shore, sipping on cold, tasty drinks at beach bars filled with good times. Such beautiful weather gracefully demands equally beautiful soundtracks. What better time for Healthy Chick summertime melodies?!

As always there have been quite a few albums on repeat in my playlist. The National's, High Violet, definitely has its moments, and they are great moments. Band of Horses new one, Infinate Arms, isn't exactly as artsy as the first two albums, but still delicious. LCD SoundSystem, This is Happening, has been one of my pump up albums I play as I'm getting ready to go out for a night of fun in Red Bank or Asbury. So fun! Groundation's, Dub Wars, although not quite new, has been my afternoon snack as I tend to my garden and clean my apartment with the sun streaming in. The Black Keys, Brothers, is so ridiculously good. I actually should be highlighting it down there with the others. I love their sexy rock and roll more than anything and in my opinion, it's their best album yet! Of course energetic Phish shows, lots of reggae, and mellow Grateful Dead concerts are always staples in my summer album rotations!

What this Healthy Chick is listening to...NOW!:

The Drums - The Drums
Super cool, retro tunes that are so insanely upbeat! Perfect for summer beach days. Not very much to them but a simple drum beat, a melody played on a single guitar string, yet loaded with catchy pop gems. When the sun is shining I haven't been able to turn it off! LOVE it!!!!
Definitely the most fun (and poppiest) song on the album: Let's Go Surfing

She & Him - Volume Two
I know this came out back in March but duo Zooey Deschanel & M. Ward's new one is way too playful and cute for cold winter days. This sweet little album was definitely my #1 favorite Spring album and still plays in my car on these sunny summer days. And seriously, anything that Zooey Deschanel does brings a smile to my face. Sigh...

Wild Nothing - Gemini
This album is a bunch of hushed vocals beneath a sonic, murky recording style. I just can't get enough of the overwhelming feeling of semi-ambient summer nostalgia. Sparkly, dreamy, beautifully heart-stealing song writing. I'm enjoying it so much and the cover reminds me of Man Ray's photography (above). <3


I'm currently putting together my annual summer playlist that I like to share with everyone who receives my Center Your Health newsletter. My summer 2010's playlist will be in July's newsletter, so please be sure to sign up if you haven't already!


What are you listening to right now? I'd love to hear, please share below!

Keep it fresh!
- Lauren

3 Healthy Chicks - JUNE Newsletter

Be sure to check out 3 Healthy Chick's JUNE newsletter!

QUINOA: One Super Food, 3 Different Ways!

Quinoa, pronounced keen-wah, is a staple food in our pantry. Although it looks and cooks like a grain often said to resemble couscous, it is actually a seed. This makes it a great nutrient-rich whole food substitute for rice and pastas. The tiny seed is considered a complete protein since it contains all nine of the essential amino acids that our bodies need. It is an excellent non-animal source of protein, but it doesn't stop there. Quinoa is also a great source of iron, magnesium, and phosphorus, copper and riboflavin, just to name a few. Since it is jammed packed with nutrients, this healthy little "grain" has powerful anti-oxidant properties that can help protect against heart disease, high blood pressure, cancer, migraines and many more! It gets bonus points for cooking up to a fluffy, slightly crunchy texture in fifteen minutes, one-third the time of whole grain rice! All of these benefits make quinoa a fantastic and easy substitute for all of those starchy empty Summer BBQ calories we find in pasta and potato salads! Try making a light and refreshing quinoa salad instead. It is more delicious, certainly more healthy and its fiber will keep you full without the guilt!

Quinoa Summer Salad
1 1/2 cups dry quinoa
1 cup cherry tomatoes, sliced in half lengthwise
1 cup chopped fresh basil
1/4 cup pine nuts
1/2 cup chopped red onion
2 cloves fresh garlic minced (optional)
2 tbs. olive oil
4 tbs. fresh lemon juice
salt and pepper to taste

Directions: Bring 3 cups of water to a boil, add quinoa and simmer for fifteen minutes. Let cooked quinoa cool, then toss with tomatoes, basil, pine nuts, and onion. In a separate bowl, whisk together olive oil, lemon juice, garlic, salt and pepper, then toss with the quinoa mixture. Serve slightly chilled or at room temperature.

Quinoa Stuffed Zucchini
1/2 cup quinoa, rinsed
4 medium zucchini
1 15-ounce can cannellini beans, rinsed
1 cup grape or cherry tomatoes, quartered
1/2 cup almonds, chopped (about 2 ounces)
2 cloves garlic, chopped
3/4 cup grated Parmesan (3 ounces)
4 tablespoons olive oil

Directions: Heat oven to 400° F. In a large saucepan, combine the quinoa and 1 cup water and bring to a boil. Reduce heat to medium-low, cover, and simmer until the quinoa is tender and the water is absorbed, 12 to 15 minutes. Meanwhile, cut the zucchini in half lengthwise and scoop out the seeds. Arrange in a large baking dish, cut-side up. Fluff the quinoa and fold in the beans, tomatoes, almonds, garlic, 1/2 cup of the Parmesan, and 3 tablespoons of the oil. Spoon the mixture into the zucchini. Top with the remaining tablespoon of oil and 1/4 cup Parmesan. Cover with foil and bake until the zucchini is tender, 25 to 30 minutes. Remove the foil and bake until golden, 8 to 10 minutes.

Quinoa and Black Bean Burgers
1 cup uncooked quinoa
1 (14 ounce) can black beans, rinsed and drained
1/2 cup red onion, grated and squeezed dry
1/4 cup fresh cilantro, chopped
3 tablespoons extra virgin olive oil
2 garlic cloves, minced
1 jalapeno pepper, seeded and diced
3/4 teaspoon salt
1/2 teaspoon chili powder
1/2 teaspoon ground cumin
1/4 teaspoon fresh ground black pepper
1/3 cup dry breadcrumbs

Directions: Bring 2 cups of water to a boil, add quinoa and simmer for fifteen minutes. Let quinoa cool and then transfer to food processor fitted with metal blade. Add beans, onion, cilantro, 1 tablespoon of oil, garlic, jalapeno, salt, chili powder, cumin and pepper. Puree until smooth. Form into six 1/2-inch thick patties. Place bread crumbs in shallow bowl. Press patties into crumbs, turning to coat both sides. In non-stick skillet, heat remaining oil over medium-high heat. Cook patties in batches, turning once, for 8 minutes or until browned.

Truth in Advertising....

If you read this blog in a web browser instead of a feed reader, you will notice that there is now a block of text ads to the left of our side bar. We know that this type of advertising can be a turn-off to some readers, but we would appreciate if you could bear with us for a few weeks while perform a little experiment and test it out.

It's no secret that many of us bloggers use our blogs to generate additional income for our businesses. As a start up company in a new, but blossoming field, we are incredibly thankful that we are able to operate with limited start up funds. That being said, as a start up business it's a constant struggle, with tight budgets and financial decisions to be made, and the cost of printing, marketing and food items quickly ads up!

When we started this blog in August, it wasn't our intention to be a full-time blogging site, generating a full-time income - and it's still not. It's our intention to use holistic health counseling to promote local, sustainable foods and wellness opportunities. However, we're trying to do what we can to contribute to our bottom line. Through the Blogher Ad network and individual sponsor ads in our sidebar, we are able to ease the financial burden of making a start up health counseling business a success. We have been advised that the new block of text ads in that location will contribute significantly to our blogging income, so we're trying it out for a bit just to see if it makes any difference in our Google AdSense revenues (we will let you know how it works out in case you want to do the same!).

We just wanted to draw it to your attention and put out there to the universe why the new ads have appeared. We're not trying to be anything but accessible, truthful bloggers, so we wanted our thought process to be as transparent as possible.

Thank you for your readership and joining us in the adventure over the past year. Now, back to the holistic healthy living tips!

Should You Go Organic?

It took me a long time to begin forking over my precious money for organic produce. But the more organic produce I eat, the less I mind paying the extra buck or two. Besides being free of synthetic fertilizers and pesticides, these fruits and vegetables have better textures and are consistently better tasting. Because organic produces isn't waxed or chemically treated, it must be sold fresh, and the fresher produce is, the more nutritious and tasty it is! If you can't afford to go organic, buy locally grown fruits and vegetables when possible. They're bound to be fresher than produce that has been shipped long distances.

Keep it Fresh!

~Terra

Eating for Fertility - Part III - Super Foods For Super Baby Making!

In Part I and Part II of Eating for Fertility we discussed aphrodisiacs and fertility and incorporating whole foods for optimal preconception health. In Part III, we're diving into SUPERFOODS! Superfoods are the most potent, super concentrated, and nutrient rich foods on the planet. They boost immunity, alkalize the body, elevate serotonin production and enhance sexuality....all super important for super baby making!!

Here's my short list of superfoods for super fertility:

Maca – helps to increase progesterone, which is extremely important to enhance fertility and the ability to hold the pregnancy. Maca comes from peru and is a tonic for the endocrine system. You can take this product daily. It comes in liquid, capsule and powder form.

Blue Green Algae: Chlorella (fresh water green algae) Spirulina (salt water blue- green algae)– a tiny aquatic plant that has been used by humans since pre-historic times. It's the origin of life-giving nourishment on the planet. It is packed with nutrients (protein, vitamin A, iron, phytonutrients, etc). Blue-Green Algae nourish the endocrine, nervous, and immune systems and regulate metabolism and repair tissues. The most important quality is its ability to detox the body and help to keep it alkaline (cervical mucus which transports sperm is alkaline, so it's important to eat alkaline foods).

Flax Seeds - Flax seeds contain B vitamins, maganese and magnesium. They are high in Omega 3 and 6 essential fatty acids which your body needs to balance hormones. They also contain phytoestrogens (plant estrogens) knowns as lignans, which block harmful xenoestrogens (synthetic chemicals in the environment which have estrogenic properties) in the body. Try to get about 2-3 tablespoons of flax seeds each day; grind them up for optimal absorption and benefits. You can add them to smoothies, oatmeals or sprinkle them over a salad or oatmeal.

Acai Berry - boosts energy levels, improves digestive function, improves mental clarity/focus, promotes sound sleep, provides all vital vitamins, contains several important minerals, and is an extremely powerful free radical fighter. Acai also has very high levels of fibers, cleanses and detoxifies the body of infectious toxins, strengthens the immune system, enhances sexual desire and performance, fights cancerous cells, slows down the aging process, promotes healthier and younger-looking skin, alleviates diabetes, normalizes and regulates cholesterol levels, helps maintain healthy heart function, minimizes inflammation & improves circulation.

Bee Pollen - Bee pollen contains all the essential components of life. The percentage of rejuvenating elements in bee pollen remarkably exceeds those present in brewer’s yeast and wheat germ. Bee pollencorrects the deficient or unbalanced nutrition, common in the customs of our present-day civilization of consuming incomplete foods, often with added chemical ingredients, which expose us to various physiological problems.

Royal Jelly - This rich concentrated food contains remarkable amounts of proteins, lipids, glucides, vitamins, hormones, enzymes, mineral substances, and specific vital factors that act as biocatalysts in cell regeneration processes within the human body. Although some of the elements found in royal jelly are in microgram quantities, they still can act supremely with co-enzymes as catalysts or can act synergistically. (Meaning, the elements’ action combined is greater than the sum of their actions taken separately.) Royal jelly is rich in protein, vitamins B-1, B-2, B-6, C, E, niacin, pantothenic acid, biotin, inositol and folic acid.

Goji Berries - these tart little berries improve fertility and help to treat sexual dysfunction. They are particularly useful for those suffering from endometriosis and PCOS or anyone trying to balance hormones. They are believed to increase sexual fluids and enhance fertility.

So now that you know what superfoods are great for fertility and preconception health, how do you incorporate them into your diet? Smoothies are a great way to put a new twist on something old. Also, try my Banana Berry Fertility Bread!

Recipes:

Super Food Smoothie

▪ 2 Scoops Protein Powder (non-hormone/ no artificial sweeteners or additives)

▪ ½ Banana (frozen or fresh)

▪ 2 Tsp. Organic Spirulina Powder

▪ 1 Tsp. Maca

▪ 2 Tsp. Organic Royal Jelly/ Bee Pollen/ Propolis Plus

▪ ½ Cup Frozen Sambazon Pure Acai

▪ 1 Cup Raw Organic Milk or Unsweetened Almond Milk

▪ 3 Pieces of Ice (optional)

Blend until smooth and enjoy!

Banana Berry Fertility Bread

▪ 1 Cup Gluten-Free Flour

▪ 1 Cup Non-Hormone Protein Powder

▪ 1 Tsp. Baking Soda (aluminum free)

▪ 1 Tsp. Baking Powder (aluminum free)

▪ 1 Tsp. Cinnamon

▪ ½ Tbsp Xanthan Gum

▪ ¼ Tsp. Sea Salt

▪ 3/4 Cup Overripe bananas (about 3 mashed)

▪ ¼ Cup Fresh Organic Berries (raspberries, blueberries, strawberries)

▪ ¼ Cup Raw Organic Coconut Oil (or use grapeseed oil if you don’t like the coconut)

▪ ½ Cup Unsweetened Organic Coconut (shredded)

▪ 1/3 Cup Unsweetened Almond Milk

▪ 1/3 Cup Raw Organic Agave

▪ ¼ Cup Raw Chopped Nuts (almonds, hazelnuts, pecans, etc.)

▪ 2 Tsp. Pure Vanilla Extract

Preheat Oven to 350*F. Lightly oil a loaf pan with olive oil.

In a medium bowl whisk the baking flour with the baking soda, baking powder, coconut, cinnamon, xanthan gum, and salt. In another bowl, whisk the bananas with the oil, agave nectar, unsweetened almond milk, and vanilla. Add the banana mixture to the dry ingredients and whisk until smooth. Stir in the berries and chopped raw nuts. Pour the batter into the prepared pan and bake for 45 minutes or until a toothpick inserted into the center comes out clean. Let the banana bread cool on a rack for 20 minutes before turning it out. Let cool completely before slicing.

Keep it Fresh!

~Terra

A Health Chick Moment of Yoga: Universal Energy

"Both yoga & art aim at the same thing, that is, to re-establish our personal connection with the world around us according to our own inner creativity. To render body & mind a conduit through which the creative energy can flow freely, unimpeded by outer restrictions, in the trust that this energy, being a part of the universal energy, is ultimately "pure" and joyful."
- Dona Hollemann

Keep it fresh!
- Lauren

Snack Attack!!

There’s no denying that everyone, at one time or another, has had a snack attack. Views on snacking differ. Some of us feel that snacking is bad and that eating between meals leads to weight gain. Others believe that eating many small meals and snacks throughout the day is healthy for maintaining energy levels and optimal weight. If there were one way of snacking that was right for everyone, we would all be doing it!

To alleviate snack attack guilt, try to understand why you are snacking and what snacks work best for your body. Perhaps you snack because your daily diet is missing nutrition, or because you are eating too little at meals. You might be snacking to soothe jangled nerves when you are emotional, or to entertain yourself when you are bored. Whatever your reason, acknowledge it and start thinking about how to create a life that is nourishing and truly satisfying.

Although snacks are no substitute for loving your life, they can be great energy boosters. Many convenient snack foods are highly processed and full of chemicals, additives, damaging fats and refined sugars. When a snack attack hits you, try foods that are filling and satisfying, but also nutritious. Snack on things that don’t come in a plastic wrapper or a box, like fresh fruit, leftover vegetables or rice cakes with almond butter and fruit spread. Make your own signature trail mix, organic hot chocolate made with almond milk sweetened with agave nectar, or blue corn chips with hummus. One of my favorites is a MacIntosh apple with almond butter!

You can also try “upgrading”. If you are craving something crunchy, upgrade from potato chips to raw carrots, apples or whole grain crackers; if you are craving a candy bar, upgrade to a handful of nuts and dried fruit; instead of a cup of coffee, upgrade to green tea; instead of ice cream, upgrade to applesauce with cinnamon. Upgraded snacks are high in nutrition and give you a greater sense of satiety and satisfaction; you won’t feel physically or psychologically deprived, and you’ll have plenty of energy to sustain your activities for hours.

Snacking is enjoyable and there is a wide variety of healthful goodies for whatever you’re craving, be it sweet, crunchy, salty, creamy or spicy. Dive in, be creative and enjoy your snack attack.

Keep it Fresh!

~ Terra

Gratitude Journal

I'll be honest here, this past winter was a tough one for me. It was cold, snowy (for NJ!) and had me down in the dumps! I always have a harder time in the winter months due to the lack of sunlight (vitamin D), so that had a lot to do with it also. I found myself moping around a lot with a lack of energy. I noticed my inner voice was a huge 'Debbie Downer.' It got really annoying, real quick for me so I decided I needed to do something to shake my winter blues!

When I was studying at the Yoga Institute in India, each night before bed we would have to list 10 things that we were grateful for that day. At first, I found this very annoying. I was exhausted and cranky by the time I would get to bed and I would rush through thinking of anything I could write to be done with the assignment. The next morning we had to hand the list in. We were never told what would come from this exercise, only that we had to do it!

What I began to find as the days went on was that I did start to take that list more seriously and I started viewing so many of my experiences of each day as gifts. I began feeling intense gratitude for each sentence I wrote on my list. I started sleeping better and waking up with an open heart. I began appreciating so much more, finding miracles everywhere. It was such a beautiful practice. At the end of the week we handed in our last sheet and asked what that assignment was for. They answered (with a hard Indian accent), "When you're grateful for all the many things you have, you'll stay present and in the moment rather than desiring things and dwelling on things you don't have, while enjoying all the many things you are blessed with." Beautiful and so true!

So, to relieve myself from these winter blues, I had a blank journal sitting on my shelf and dedicated it as my gratitude journal. I began writing 10 things that I was genuinely grateful for down each night before bed and soon enough I was feeling lighter, happier and ever so fortunate for my beautiful life. It's now late Spring, but my gratitude journal rests at my bedside and although I don't write in it every night, a few times a week still does the trick. I encourage you to do the same and to observe what happens in your daily life after the fact. It really does shift your thinking for the better!

Directions for Writing in a Gratitude Journal:
1. Choose a beautiful journal and keep it at your bedside with a writing utensil.
2. Before bed, grab your journal and jot down 10 things that you were grateful for that day. It could be anything from my amazing and supportive family to my car that takes me safely where I need to go, the delicious cupcake I had at work, etc.
3. Drift off to sleep.
4. Wake up and start your day. Notice what happens to your way of thinking after a week or two of this practice.
5. Enjoy all that you are blessed with!

Keep it fresh!
- Lauren

A Health Chick Moment of Yoga: Observe & Savor

"Begin your (asana practice) by sitting on the floor in any comfortable position. Feel the energy in the room. Observe the colors and shapes, and be aware of how you feel. Then close your eyes and breathe deeply, gently. Savor the air for a moment as you hold your breath, then release it slowly. Do this three times, reminding yourself that you are an integral part of the universe. Pay attention to your posture, the feeling-tone of you, and be relaxed and motionless. Then say a short prayer or invocation." -Erich Schiffman

Keep it fresh!
- Lauren

Calcium, Beyond a Glass of Milk

Two year ago, I was diagnosed with osteopenia. Osteopenia is when one’s bone mineral density is lower than normal, and it’s usually the precursor to osteoporosis. The doctor who diagnosed me gave me very little direction on what to do to care for my bones, and I left the office very upset at the diagnosis as well as the lack of information provided. I took matters into my own hands -- did my research on bone health and began implementing the care into my weekly routine and diet. I incorporated foods that were rich in calcium (listed below), cut back on my caffeine consumption as well as my sugar intake. I made sure that I was consistent with weight bearing exercises each week (mine being yoga, brisk walks/jogs, light weight training) as well as making sure that I was getting at least 10-15 minutes of direct sunlight (with no sunscreen) for enough vitamin D to absorb the calcium I was consuming. I invested in a wonderful bone health (New Chapter’s Bone Strength, Take Care) and vitamin D supplement, which I took to be safe.

One year later after my new doctor (I told the doctor who diagnosed me that I was taking a hike after that whole incident!) reviewed my bone density scan, he smiled and said, “What have you been doing?! The scan is no different than last years which means whatever you’re doing is working, preventing any further bone loss. Keep it up!” He was happy (and impressed) to hear what I had been doing to keep my bones strong. Also, during a teeth cleaning, my dentist commented on how strong and healthy my teeth were looking. One of the first places a doctor can see deterioration or weakness in the bones is in the teeth.

This was all very good news and I have continued with caring for my bones as such. I have faith that my bone scan this month will be similar to last years. Since now I’m a Metagenics rep, I have been taking a high quality calcium supplement, along with a high does of vitamin D3 to ensure absorption. If you would like more information on Metagenics, or would like to order any products, feel free to contact me at lauren@centeryourhealth.net
...Now, onto the information to help YOUR bones!

Calcium is a mineral needed by the body for healthy bones, teeth, and proper function of the heart, muscles, and nerves. The body cannot produce calcium; therefore, it must be absorbed through food. Bones play many roles in the body. They provide structure, protect organs, anchor muscles, and store calcium. Adequate calcium consumption and weight bearing physical activity build strong bones, optimizes bone mass, and may reduce the risk of osteoporosis later in life.

Getting the calcium and vitamin D you need is easier than you think -- if you eat the right foods. Because of heavy promotion by the American dairy industry, the public often believes that cow's milk is the sole source of calcium. However, other excellent sources of calcium exist in a variety of different forms. You have to remember that the dairy industry’s number one goal is to sell more dairy products! The truth is that dairy products have been linked to a laundry list of diseases, ailments and increased bone loss. And, while dairy products do contain a lot of calcium, they also contain a lot of protein, which in turn leeches calcium away from the bones.

Keep in mind that excessive alcohol, caffeine, protein, salt and sugar deplete calcium or interfere with calcium absorption. To improve bone health, you should focus on a balanced diet including calcium-rich foods (below) and avoid prepackaged processed foods.

Good sources of calcium (that do NOT come from a cow) include:

Dark Leafy Greens:

Spinach

Collard Greens

Broccoli

Swiss Chard Kale

Nuts & Seeds:

Flax Seeds

Sesame Seeds

Tahini (sesame seed butter)

Almonds

Brazil Nuts

Sunflower Seeds

Chia Seeds

Sea Vegetables:

Kelp

Nori

Kombu

Wakame

Beans:

Navy Beans

Soybeans

Pinto Beans

Garbanzo Beans

Lima Beans

Black Beans

Other Foods High in Calcium:

Blackstrap Molasses

Celery

Papaya

Oranges

As you can see, eating a varied diet rich in dark leafy greens, fruit, nuts, and seeds will give you plenty of calcium and you'll get so many other health benefits from these foods as well!

Don’t Forget Your Vitamin D!

Vitamin D is necessary in helping the body absorb calcium. Sunlight is the best source of this vitamin. When the weather permits, try to make it a point to get at least 10-15 minutes of natural sunlight (with NO sunscreen) each day. Make this gesture as important as anything else in your schedule, because it is! Use it as an excuse to get outside for a bit (make a phone call, take a breather, walk around the building, take the dog for a walk, etc.). Another good way to know that you are getting vitamin D is by choosing organic, free-range dairy and/or animal products. Animals that were able to roam freely, in the natural sunlight, were able to absorb vitamin D which then will be in the food you consume.

Are YOU Calcium Deficient?

If you have a calcium deficiency, you may develop twitching, nerve sensitivity, brittle nails, insomnia, depression, numbness, and heart palpitations. My calcium deficiency was through my brittle, flaky nails. For years my nails were so brittle, little did I know it was a sign from my body saying to feed it calcium rich foods and get moving!

Do you get enough calcium? What non-dairy sources do you include in your diet?

Keep it fresh!

- Lauren

Prenatal Exercise: Do's and Don'ts

Get out there and shake that pregnant ass!! You heard me, you're a beautiful life creating goddess, now shake it! Exercise is such an important part of staying healthy during your pregnancy. It will boost your energy, help you sleep better, reduce discomfort, improve your self image and reduce stress and uplift your spirits. If that's not already a win-win situation add these two zingers to the mix and you won't be able to say no! First, exercise during pregnancy will prepare you for child birth. Child birth is hard, some equate it to running a marathon. The better shape your in during your pregnancy, the "easier" childbirth will be. The American Academy of Orthopedic Surgeons in a recent news release stated "Women who are expecting can benefit greatly from exercise especially yoga." Training for childbirth through yoga may ease labor and even shorten the time it takes to deliver your baby. Secondly, exercise during your pregnancy will help you get that pre-pregnancy body back after birth....the same one that got you knocked up to begin with! Though yoga and other exercise you will maintain your strength and muscle tone throughout pregnancy allowing you body to bounce back easier after you give birth. This alone may be motivation enough for most women to start a pregnancy exercise regimen. Whether you're new to yoga or other exercise or you're a fit pro, here are some tips for prenatal exercise: DO: Snack first. About 30 minutes to an hour before you start your exercise, eat high-energy foods such as a fruit smoothie, cereal, banana, or bran muffin. Warm up and cool down. Take about 10 minutes to warm up before you exercise and another 10 minutes to cool down afterward. Wear an athletic bra that will provide good support for your changing body, to avoid any additional pain and tenderness. Wear breathable clothing that will keep you and your baby from getting too hot. Try pairing cotton shorts with an oversize T-shirt. Also make sure to wear supportive, comfortable shoes. Match the exercise to your body. Exercise is good for you, as long as you take into account the current condition of your body. Stop if you feel tired, dizzy, or nauseous. Listen to your body. If it wants to quit, then quit. Drink plenty of water. Drink two glasses of water about an hour before you exercise, then a glass halfway through your workout, and another glass when you're finished. Get your doctor's permission. DON'T: Exercise if you become short of breath. You should be able to carry on a conversation throughout your workout. If you're unable to speak because you're gasping for air, then you're working too hard. Exercise in extreme heat or humidity. Even a good sweat may not be able to cool your body sufficiently. If you elevate the temperature inside you, it could endanger baby. Use a hot tub or sauna. The high temperatures can raise your core temperature, which puts your baby at risk. Exercise while lying on your back after your third month. Your uterus and baby can press down on major blood vessels, dangerously lowering your blood pressure. Interested in prenatal yoga? Stay tuned in to 3 Healthy Chicks Keeping it Fresh for more on the benefits of prenatal yoga and incorporating prenatal yoga into your daily routine. Or join me on Tuesday mornings at10:30am The Yoga and Healing Center in Scotch Plains for Wise Mamas Prenatal Yoga! Keep it Fresh! ~ Terra

The Yoga of Great Sex: The Big OM(mmmmmmmmm)

Yup SEX. I'm not talking about getting sexy in your yoga class like Ogden, the Innappropriate Yoga Guy. I am talking about using your personal practice to connect with yourself and your partner for the the Big O(mmmmmmm).

It's no secret that a regular yoga practice tones, lengthens muscles and increases stamina, I am not letting the cat out of the bag here. The experienced yoga practitioner tests their flexibility with pretzel like asanas, such as dwi pada srisasana (feet behind the head pose), ananda balasana (happy baby pose) and supta kurmasana (reclining tortoise pose). While the point of yoga isn't to tie yourself into knots, it's easy to associate yoga with the work of contortionists. My yoga teacher likes to call those such poses her "yoga party tricks." Don't worry, in this blog post we won't take our yoga party tricks on the road, we save for the bedroom.

Yoga and sex are easily married. They are both physical and emotional, challenging and uplifting, they both use the body to calm the mind and uplift the spirit and they're both great for the immune system (did you know that orgasms improve the immune system?). If you can think of one amazing and fulfilling yoga class that took, it probably included physical agility, sweat, an elevated heart rate, mental clarity and spiritual openness. The perfect yoga class is a sacred experience. Now think about the last time you had great sex. Every fulfilling sexual union relies on the same characteristics. It's simply up to you and your partner to orchestrate it. When you start thinking about sexual contact and sexual energy as sacred, the act of sex begins to shift. Bringing increased awareness and sensitivity into each sexual experience will not only enhance your pleasure, but bring a closer connection to your partner.

"Yoga focuses people on how they feel, which is something they don't do enough during sex," says Dr. Marty Klein, a sex therapist and author of Beyond Orgasm: Dare to be Honest about the Sex You Really Want. "During sex, people tend to think more about what they imagine the other person is looking at or thinking about. Yoga brings the mind away from judgments, thoughts, speculations, assumptions, anxieties - things that interfere with physical response and emotional satisfaction."

The style of yoga doesn't matter. Whether you practice, gentle hatha, vinyasa flow, Kundalini, Jivamukti or Soul Sweat Asana, a consistent practice will bring greater awareness to your body and and who you choose to get physical with. The more in tune and receptive you are to your own body, the more in tune and receptive you will be to your partner. This receptiveness will help you recognize the shifts in energy your partner has and tune into what feels good and what feels great for each of you. Add communication to the mix and you'll be on your way to becoming a sexpot in the bedroom and living a life that includes supersatisfying sex!

3 Healthy Chick's 5 Reasons why Yoga makes for Great Sex!
(the list is close to endless, but this post is getting long, I decided to cap it at 5).

Awareness: A consistent yoga practice brings awareness. Awareness to your own body and those around you. VAKGO is a theory my yoga teacher learned and taught me. It's an acronym that stands for Visual, Auditory, Kinestetic, Gustatory and Olfactory. Fancy names for seeing, hearing, feeling (emotions and tactile), tasting and smelling. All real experiences contain these five elements. Yoga helps the practitioner step into VAKGO and living in the moment. This awareness and ability to be in the moment is essential for great sex.

Yogic Philosophy: The Yoga Sutras of Patanjali teach the Yamas and Niyamas, the "dos and don'ts" of living a yogic life. While each of these can be applicable to the yoga of great sex, the first principal (Yama), Ahimsa may be most applicable. Ahimsa translates roughly to non-violence or compassion. It is non-violence and compassion first and foremost to yourself. Bringing ahimsa into the bedroom will allow you to let go of judgment and simply enjoy an uninhibited good time. Remember, he's not watching the cellulite on your ass jiggle, thinking you need to lose a few pounds. He's thinking, OMG I am getting a piece of ass!!!

Bandhas: Bandhas are energy locks in the body. We have 3: Mula Bandha (pelvic floor or root lock), Uddiyana Bandha (solar plexus or abdominal lock) and Jhalandara Bandha (throat or throat lock). Learning to engage your bandhas during your asana practice cleanses and energizes the interior body. Mula Bandha is for both women and men. Engaging mula bandha (which is much like doing a kegel for women or trying to stop the flow of urine while going to the bathroom for men) builds strength in the pelvic floor and improves blood flow and circulation. Blood flow and circulation in the genitals is essential for sexual arousal and orgasm.

Asana: This seems like a no brainer here. Yoga party tricks! Regular asana practice will build energy, stamina, strength and flexibility. Just as there are many asana's out there, there are just as many sexual positions. Have you thumbed through the Karma Sutras? But while there are lots of positions out there, you can't get into them with a tight, stiff body.

Pranayama: Pranayama is yogic breath work or breath control. Yoga teaches that breath is life. Proper breathing bring more oxygen and blood to the brain and helps to harness prana, our life force energy. The practice of Tantric (Tantra meaning two woven together, or two fullness as one) Yoga or tantric sex teaches that though the joining of two spiritual bodies the two poles can be ecstatically merged to reach enlightenment or bliss. This is accomplished through the connection of energy and breath. We don't have to turn into tantric practitioners to use pranayama for great sex. Simply gazing into our partners eyes and breathing together will create a deeper emotional connection. Slowing the breath and using control will increase sexual arousal help to prolong orgasm.


So there you have it. Now go forth, practice yoga and have great sex!!

Keep it Fresh!
~Terra