This is the most vulnerable thing (and longest post) I have ever shared publicly. Ever.

Last week’s loss of one of the greatest actors and comedians hit me hard. I know his pain, R.I.P. Robin Williams. By now I’m sure your Facebook news feed has been filled with loving remembrances of not just Robin Williams, but other people’s loved ones who suffered like he did. You probably read a few stories from friends realizing that you never knew that they too were suffering in silence. You may have even felt a hurt in your heart because you personally struggle with this silent sadness as well.

I get it. I read it…and I felt it.

There’s this part of me that really struggles and I don’t mean struggles to eat the right food or exercise daily. I mean struggles to get out of bed and even function. The kind of struggle where I’ve laid in bed crying for 3 days straight to feel “normal” again. To be the happy person I know resides inside me.

I was a really sad kid. Like really, really sad. I would go to bed and pray to God that I wouldn’t wake up in the morning. I would pray that He would have mercy on me and keep me from the daily struggle of life. Just getting up and facing the day was so much to handle and there were no logical reasons I felt that way.

Everybody feels sad at times, and even depressed, but depression is real and it is debilitating for some.

I look back at 6 year old Jessica and I’m so sad for her that it was such a struggle and that suicide felt like the best possible option. Most people don’t even think of someone as young as 6 being depressed. I can still feel what it was like desperately wanting to ask for help but being afraid of what might happen if I told the truth. The truth of how much I wanted it all to stop. For some of us, living is so hard.

I set really high standards for myself, even at 6 years old. I’m not sure if that helped or made matters worse. But what I do know is that the thought of suicide wasn’t scary because being good enough just didn’t add up. It was easier to think of not living than it was to think of living a life not good enough.

Death has never been something I feared. I fear being injured which is why I am terrified of things like airplanes and bunging jumping, but death has never scared me.

The only thing that kept me going as a kid was knowing how much my family loved me. Despite my feelings of desperation I just could not do that to my mother. I knew she would never forgive herself for having not seen the signs. I couldn’t break her heart like that. I couldn’t let my dad suffer the loss of a child. (Thanks Mom & Dad for loving me so much!). I also couldn’t leave my siblings with a broken mom.

What I wished had been different was that it would have felt safe to say I need help. To say help me, I am dying on the inside. Something inside me never felt right and it never felt safe to tell anyone. I was terrified that if I asked for help they would take me away from my mom or that my parents would go bankrupt with medical debt trying to take care of me and that felt more selfish than suicide.

Instead I spent my days crying. I have always been teased by my siblings for being oversensitive. While it might be true, how would things have been different if they only knew how many times I sat down with a plan to meet death and it was sparing them the sadness that I didn’t. I know they didn’t know what I was struggling with deep down inside. I know that they loved me and were just being siblings and I am grateful that I was treated normal by them. Plus, to be honest, I wasn’t prepared to deal with them pitying me if I had come forward about my thoughts of suicide and how I was sick with depression. It was easier to have them watch me in confusion as I sat on the floor hyperventilating with anxiety attacks on an almost daily basis. It was easier to be a “freak” than it is to admit that I suffer from depression. How the heck did that feel safer?

Instead…I was shamed into silence. I suffered in silence. Depression is a silent killer.

Recently I told my mom about my thoughts of suicide as a kid and she had no idea. I know that her even knowing I felt that way must hurt for her. As a mother I know how much it would sting to know a child was hurting so much inside. But she didn’t know because it was my secret that was easier to keep than share.

I certainly don’t share my story for pity. By all means, I cried the entire time I wrote this. But for once it’s easier to share than hide because if just ONE PERSON FEELS LESS ALONE BY READING THIS, then it’s worth dealing with anything else that might come from it.

I wish that I could say that I don’t ever deal with depression anymore. But I do. I’ve had to talk with my kids about my depression. That was the least fun thing I’ve ever done in my life. I’ve had to talk to my kids about suicide and what to look for and how to help. I shared with them because I wanted them to understand that I am trying my hardest and that I love so much I am willing to be vulnerable and honest with them. I want them to know that when I’m sad it has nothing to do with them or any external events. I want them to feel safe asking for help if they ever feel this way.

I share my story as well in hopes that some of what has worked for me might also work for you or someone you love.

Disclaimer real quick: I am not YOUR medical professional. I am sharing my own personal experience and all your medical decisions need to be made with your medical doctor. What I am sharing are tools that have made depression less debilitating and have taken away my almost daily anxiety attacks.

• I exercise.
• I eat fresh healthy foods.
• I take my vitamins daily.
• I meditate.
• I practice yoga.
• I walk my dogs.
• I dance in my kitchen.
• I ASK FOR HELP FROM MY HUSBAND WHEN I NEED IT.
• I tell my husband and kids when I need a day in bed crying, but to not let me do it for more than a day.

I can tell you that any time as an adult that depression has crept up and kept me in bed crying has been because I wasn’t taking care of myself the way I need too.

11 months ago I quit my day job (best decision of my life). Yet, 3 months later I laid in bed crying for 2-3 days. I couldn’t figure out what was wrong. Why the relapse? I was truly happier than I had been in 15 years. I finally quit that soul sucking job. I was pissed off that depression was doing this to me at a so called happy time of my life.

I lost my identity. I had been the banker girl and didn’t know how to be me.

MORE IMPORTANTLY, and my husband’s keen observation, was that I also stopped taking care of myself. I stopped being diligent about my daily vitamins, eating every 2-3 hours and I went from walking 2-5 miles per day to walking the dogs for an obligatory ½ mile. I even quit my job teaching yoga.

I let go of my healthy routine when I let go of my job. How did I let that happen when living well was my JOB!

This takes me back to my depression as a child. I’m sure as a kid I wasn’t getting proper nutrition or adequate exercise for my needs. No fault of my mother. I was a picky eater and hated sports. I lived for the arts and reading as a way of self expression (or self preservation). A way to express myself without words.

Sometimes I think of my husband’s pancreatitis and realize that him being sick was one of the greatest gifts I could ever receive. It took me down the road of becoming a nutritionist and yoga teacher. I taught ne about how to heal myself and love myself.

I know in my heart that self care is a fundamental act of self love.

If you are suffering depression, please reach out to someone for help. Reach out to me if you need too. But start thinking of ways you can love yourself to your greatest potential. In what ways can you be your best self?

For the education and less emotional part of this post (because I am a nutritionist after all), please choose one thing and add another item each week until you feel a change. This is for everyone, not just those living with depression. Also, talk with your medical professional for support.

1. Connect with someone you love every day. Really connect. Make this about more than just small talk about the weather. Soul to soul connections make you feel valued and help you find your place.
2. Eat dark leafy greens. They are loaded with B vitamins which help depression. Deficiency has been linked to depression since it affects your neurotransmitters (those are your brain connections). B6 in particular is crucial in creating serotonin, a feel good hormone. Don’t like to eat your greens, I get it, I used to be that way as well. Drink your greens and try juicing or making spinach smoothies!
3. Omega 3’s baby! This is seriously important. They are linked to preventing depression. Omega 3’s mean brain health. Your brain controls your feelings. The easiest way to do this is a super clean and pure fish oil supplement. I use USANA Health Sciences since it is double distilled and pharmaceutical grade. The typical choices are fish like salmon and if you’re a bit more adventurous, herring or sardines. There are also some great plant based omega 3’s like walnuts and mustard greens. Here is an idea, pumpernickel bread topped with sautéed mustard greens and sardines. That’s a depression fighting snack. Or take a supplement paired with clean eating!
4. Exercise daily. Not 5 days a week. Do something active every day and make it fun. I like to dance while cooking. Combining my love of dance that I am unwilling to publicly share, with my love of eating which happens to be my passion for blogging. Walk your dogs. Ride your bike. Take a kick-boxing class. Climb a mountain. Just choose something and do it daily. It’s not exercise, it’s radical self love.
5. Take a high-quality daily multi-vitamin and mineral. I want you to know that I don’t encourage you to eat like crap and then take a vitamin and call that self care. I also recognize that changing your eating habits is a journey, and that is why I recommend a multi-vitamin and mineral. Support your body’s nutritional needs as you learn self care…and beyond. Even the best eaters cannot eat a “perfect” diet that has the optimal daily intake of nutrients. Deficiencies are the cause of most diseases, including depression. A bit about the recommended daily intake and optimal daily intake. The RDA, recommended daily allowance is to be free of deathly diseases like Ricketts and Scurvy. Both of which are finding a resurgence due to our highly processed food system. Optimal daily intake is to be of optimal health. It is the level at which your body needs to be at its personal best. Look for third party studies and review optimal amounts vs. RDA. Remember as well to look at your multi-vitamin and mineral as insurance to cover the deficiencies in your food. In today’s food supply it would take 8 oranges to meet your recommended daily intake of Vitamin C, not even the optimal. Make sure your supplement of choice is also tested for upper limit dosages, meaning the highest safe dosage. I know it’s not the most fun to read, but still important.
6. Start a gratitude journal. Writing down at least one thing you are grateful for each morning and evening reminds your subconscious of the joy of living. I know you want to be happy, so keep reminding yourself of the things that bring joy to your life. This is a simple an profound practice.
7. Consider meditating. It doesn’t have to be like you see in the movies. You can burn incense and chant if that is your style of meditating, or you might simply sit silently listening to your breath for 5 minutes. Keep it simple and it will uplift.

My wish for you is that you have compassion for yourself. non-judgment of your journey and the flexibility to keep moving forward. In the words of Dory in Finding Nemo, just keep swimming.

In health, happiness and joy – live your wildly vibrant life!

xoxo

By Jessica Wyman

Jessica Wyman is a Wildly Vibrant health coach and yoga teacher. She has a well rounded approach to loving yourself like no other + she specializes in 5-ingredient healthy recipes. She was born and raised in Idaho and has never left her hometown area because she has access to the city while surrounded by the mountains that she backpacks with her husband, teenage sons and giant dogs. As a health-coach-mama she has no time to waste and it's her mission to make foxy, fit and fashionable living a breeze. Get her free 5-Day Wellness Program that gives a realistic approach without a diet. 

Pin My Stuff |pinterest.com/jessicawyman
Follow me on Twitter |@WymanJessica

Help kick the blues with the following YogaDownload classes:  

Yoga for Depression and Anxiety - Shannon Paige 


Twisting Out Negativity and Doubt - Nancy Nielsen 

 

 

While I can’t claim to be a pro at organization, I do know that I’ve learned some tricks throughout the years that have helped me maintain a healthy lifestyle. These are things that now are just second nature and it all starts with having a plan.

One of the most things we hear from people all the time is, “I don’t have enough time to make healthy food.” And boy do I ever get that. We have this idea that grabbing food from a restaurant or salad bar will be quicker than eating at home.

However, when we consider the time it takes to drive to the restaurant, place an order, pay for the food, and drive home again, we could have already made our own meal at home for a fraction of the cost. Besides, food we make ourselves is always healthier because that’s the only way to be 100% sure of what’s actually in our meals.

So what’s a busy working mom of two to do? One of my favorite ways of ensuring I always have a quick meal ready to go is by building a salad bar in my fridge.  After grocery shopping, I clean, chop, and store my produce in glass containers (mason jars work great too) so that throughout the week when I need something quick, I simply throw the ingredients together in a bowl and voilá – I have a healthy meal in a matter of minutes!

You might be thinking, this all sounds nice in theory, but I’m far too busy to do all of this.

Wrong! If I can do it, so can you. It’s all about working the plan. Below are five steps to help you transform your refrigerator into you favorite salad bar.

Now I want to hear from you! Are you ready to turn your fridge into a salad bar? Please share your ideas and comments with me below and have fun!

With love and salad bars,

 
    Julie Peláez and Jo Schaalman

Jo Schaalman and Julie Peláez are co-authors of the book The Conscious Cleanse: Lose Weight, Heal Your Body, and Transform Your Life in 14 Days, a best-selling, step-by-step guide to help you live your most vibrant life. Together they've lead thousands of people through their online supported cleanse through their accessible and light-hearted approach. They've been dubbed “the real deal” by founder and chief creative director Bobbi Brown, of Bobbi Brown Cosmetics, beauty editor of the TODAY show. 

To learn more about “Jo and Jules” and to download a free e-cookbook for a sampling of the delicious food served up on the Conscious Cleanse, please visit consciouscleanse.com. 

Download a class from Jo and Jules today!

Connect to Core - Jo Schaalman 

Traditional Hot Yoga - Julie Peláez 

I love fresh food and clean eating, but there are still so many untapped sources in the eat clean produce section. I live for 5-ingredient-clean-food recipes and as you’ve probably noticed, I live for the “eat clean” motto. So I get really excited when I try a food that is new to me and love it.

This recipe has both things I love – new foods and only 5 ingredients. Maybe I lied a little, I am terrified of trying new foods even though 90% of the time it ends well.

So, how about that recipe?! You’re probably dying to know what I possibly made for my first try with basil and that it was so great I want to shout it from the rooftops. Instead I’ll write it on my blog (for you)! It was also so great that my husband ate the first batch in a flash and I had to make it 3 days in a row to keep him happy.

Ingredients (there’s only 5!)                                                        

1 tablespoon extra virgin olive oil
1 tablespoon balsamic vinegar
5 basil leaves, minced
1 nectarine, pit removed and diced
1/2 large red bell pepper, ribs removed and diced

Directions

Mix the diced nectarines and bell pepper in a bowl. In a small bowl, mix the olive oil, balsamic vinegar and minced basil. Then pour the dressing on the nectarines and bell peppers, toss until evenly coated.




Want more free recipes like this?  Click here to get a FREE digital copy of Jessica Wyman’s cookbook, Girlfriends Organic Kitchen.  She is a Certified Holistic Nutritionist and Yoga Teacher and put together a collection of crazy delicious vegetarian and gluten free recipes.

By Jessica Wyman

Jessica Wyman is a Wildly Vibrant health coach and yoga teacher. She has a well rounded approach to loving yourself like no other + she specializes in 5-ingredient healthy recipes. She was born and raised in Idaho and has never left her hometown area because she has access to the city while surrounded by the mountains that she backpacks with her husband, teenage sons and giant dogs. As a health-coach-mama she has no time to waste and it's her mission to make foxy, fit and fashionable living a breeze. Get her free 5-Day Wellness Program that gives a realistic approach without a diet. Get free healthy recipes and wellness tips you’ll actually use at www.jessica-wyman.com

Website & Blog |Jessica-Wyman.com
Join me on Facebook |Facebook.com/JessicaWymanWellness
Pin My Stuff |pinterest.com/jessicawyman
Follow me on Twitter |@WymanJessica

             

Click Here for Your Free Copy of Jessica's Cookbook!

 

Make your summer sweeter with the following YogaDownload classes:  

Beach Meditation - Danielle Diamond 


The Gift of Light - Alex Cordoba 

 

 

By Hari Kalymnios                                                                                             

Edited by Jessica Raye

Hari Kalymnios is a high performance coach whose passion is helping people who need more energy in their lives, understand what it takes to achieve this and live optimally. One of the ways Hari does this is with giving people the gift of experiencing just what a detox cleanse can do for you. To find out more about the ‘Detox with a Difference’ that Hari is running, head to http://thethoughtgym.com/retreats for more information.

Start prepping for your next detox retreat with one of the following YogaDownload Classes: 

Yoga Nidra - Celest Pereira 





Tough Flow - Celest Pereira 

By Hayley Hobson

With her unique specialization in the combination and complement of pilates, nutrition and yoga, Hayley offers a cocktail of lifestyle changes that produce real and lasting results. Hayley is a columnist for Elephant Journal and has been featured in Pilates Style Magazine, Natural Health Magazine and Triathlete Magazine. She currently lives in Boulder, CO with her husband, former world-ranked triathlete, Wes Hobson and their two beautiful daughters, Makenna and Madeline. Read more about Hayley and check out her new book at HayleyHobson.com

Get Happy with one of Hayley's Empowering classes today:

Empowerment Flow 


Tighten Your Core 

 

You may have also picked up that I’m someone who is powered by a plant-based diet, eating the occasional piece of fish here and there when I crave it.

That being said, I’m the least likely person to be writing a blog post on chicken but since I live with two growing boys and a hubbie who says, “salad is what dinner eats,” I’ve had to (and continue to) educate myself on all-things meat related.

We always encourage our participants to become label detectives and this skill is never more important than when it comes to shopping for meat. Unfortunately, these labels can be the most confusing–causing the best of us to become a vegetarian! (Wink, wink.) Although these labels can guide us into making healthier decisions, they can also be misleading because the regulations behind the stickers are often vague.

So let’s demystify some of these marketing claims!

Let’s start with the term “Organic.” Just as with produce, buying “organic” chicken is always solid choice. Organic poultry means that the birds were raised on feed containing no antibiotics, hormones, artificial ingredients or preservatives. Yet unless the labels reads “100% Organic,” the chicken feed likely contained GMO-components, like corn and soy.

Next option is “Vegetarian-Fed.” This too can be misleading because a normal chicken diet is omnivorous, since chickens naturally eat grubs, insects and worms, in addition to grasses and grains. In fact, the omission of bug protein usually means even more GMO corn and soy!

Stickers that read “Free-Range” or “Cage-Free” are widely used and sadly, generally useless. These terms do imply that the chickens are not tightly compartmentalized and that they have access to open air, yet there are zero requirements ensuring that the chickens actually spend time outside. “Pastured” or “Pasture-Raised” may be a more transparent term because it has been widely adopted by small farmers who insist that their grass-fed chickens actually see the light of day. Unfortunately, it has no legal definition and, therefore, can be applied without consequence.

So how do we stop playing chicken with our chicken?!

The best way to find out where your chicken comes from is to go right to the source. If buying from a local farmer, ask about their practices for feeding and raising their birds because even if they’re not “certified organic,” they might be doing everything right. If you’re unfamiliar with your local agriculture, use a farm finder such as LocalHarvest to find fresh produce and meat. Participating in a local farm’s CSA program is another way to hone in on clean poultry sources.

Using a grocery delivery service like Door to Door Organics, can also help you weed through the options and their customer service department is available to answer any question about the products they carry. Use the code “detoxdelivered” for $10 off your first order now though the end of August.

The bottom line when shopping in your everyday health food grocery store is to look for “100% Organic” poultry.

Now that you’ve done your research, we bet you’re expecting a pretty great chicken recipe.

Well, you’re in luck! This week, our natural chef extraordinaire and Conscious Cleanse certified health coach, Jessica Bartlett, helped us create a spin on a favorite finger-licking dish: pulled pork!

Instead of pork, we’re using our well-sourced chicken and a BBQ sauce that isn’t tomato-based. Just like the original dish, we’re slow cooking the meat (in a slow cooker so it’s easier) and the result is spicy, sweet and downright comforting!

 
    Julie Peláez and Jo Schaalman

Jo Schaalman and Julie Peláez are co-authors of the book The Conscious Cleanse: Lose Weight, Heal Your Body, and Transform Your Life in 14 Days, a best-selling, step-by-step guide to help you live your most vibrant life. Together they've lead thousands of people through their online supported cleanse through their accessible and light-hearted approach. They've been dubbed “the real deal” by founder and chief creative director Bobbi Brown, of Bobbi Brown Cosmetics, beauty editor of the TODAY show. 

To learn more about “Jo and Jules” and to download a free e-cookbook for a sampling of the delicious food served up on the Conscious Cleanse, please visit consciouscleanse.com. 

Download a class from Jo and Jules today!

Connect to Core - Jo Schaalman 

Hot Yoga Detox Class - Julie Peláez 

By Mohan Ashtakala

Mohan Ashtakala is a writer and a yoga practitioner. He was editor of a regional publication in Colorado for thirteen years. He has studied the original texts of the yoga traditions for many years, and has lived in ashrams across India. His goal is to introduce the fascinating, authentic narratives and wisdom stories of the yoga traditions to the Western audience, The Yoga Zapper – A Novel is his first novel.  Visit www.yogazapper.com 

Check out Mohan's video about the Introduction to The Yoga Zapper & FAQ video

Go deeper into your yoga practice with the following YogaDownload Classes: 

Increase Your Yoga IQ w/ Webinars from Alanna Kaivalya 


Yoga Teaching Inspirations: Chakras - Alanna Kaivalya 

By Diane Sieg
Previously published on Diane's Blog

With a career that has taken her from the chaos of the emergency room to the calm of her yoga mat, Diane Sieg first discovered yoga as a great source of physical and emotional healing during a personal crisis and has been practicing ever since. Today, as an Anusara-Inspired yoga teacher, professional speaker, published author, retreat facilitator and life-saving coach, Diane empowers people to live their most authentic life, both on and off the mat. Her teaching style is a calm intensity with strong alignment based principles. Diane is the creator of 30 Days to Grace: A Daily Practice to Achieve Your Ultimate Goals, both in CD and book format. Read more about Diane at dianesieg.com.

Your Mindful Year Mountain Retreat is coming up in August 15-17 in Peaceful Valley:

Immerse yourself in the practices of mindfulness with a weekend of yoga, meditation, deep breathing, journaling, body scan, and walking meditation. Spend the weekend in the beautiful Colorado Rockies with an intimate group of likeminded people to get the support, experience and community you need to create your mindful year.  Find out more and register here!

Get retreat-ready with a YogaDownload class!

30 Days to Grace - Diane Sieg 

Let Your Compass Guide the Way - Kylie Larson 

Yoga to Touch Your Soul - Christen Bakken 

By Hayley Hobson

With her unique specialization in the combination and complement of pilates, nutrition and yoga, Hayley offers a cocktail of lifestyle changes that produce real and lasting results. Hayley is a columnist for Elephant Journal and has been featured in Pilates Style Magazine, Natural Health Magazine and Triathlete Magazine. She currently lives in Boulder, CO with her husband, former world-ranked triathlete, Wes Hobson and their two beautiful daughters, Makenna and Madeline. Read more about Hayley and check out her new book at HayleyHobson.com

Get Happy with one of Hayley's Empowering classes today:

Empowerment Flow 


Tighten Your Core 

 

. This is a delicious “starter smoothie” if you’re new to the green smoothie revolution. It’s full of antioxidants, minerals, protein and healthy fats, which will help you feel full longer.

Check it out below and be sure to leave me a comment.



How are you doing your ABCs?

With green smoothie love,

 
    Julie Peláez and Jo Schaalman

Jo Schaalman and Julie Peláez are co-authors of the book The Conscious Cleanse: Lose Weight, Heal Your Body, and Transform Your Life in 14 Days, a best-selling, step-by-step guide to help you live your most vibrant life. Together they've lead thousands of people through their online supported cleanse through their accessible and light-hearted approach. They've been dubbed “the real deal” by founder and chief creative director Bobbi Brown, of Bobbi Brown Cosmetics, beauty editor of the TODAY show. 

To learn more about “Jo and Jules” and to download a free e-cookbook for a sampling of the delicious food served up on the Conscious Cleanse, please visit consciouscleanse.com. 

Download a class from Jo and Jules today!

Forrest Yoga 2 - Adv. Intermediate - Jo Schaalman 

Hot Yoga Detox Class - Julie Peláez 

- Impatience is dissatisfaction and resistance—Patience is possibility
- Impatience is angry—Patience is peaceful
- Impatience focuses on what’s wrong—Patience is wide open to the big picture
- Impatience is controlling and clinging—Patience is letting go
- Impatience can’t stand unpleasantness—Patience is tolerance

By Diane Sieg
Previously published on Diane's Blog

With a career that has taken her from the chaos of the emergency room to the calm of her yoga mat, Diane Sieg first discovered yoga as a great source of physical and emotional healing during a personal crisis and has been practicing ever since. Today, as an Anusara-Inspired yoga teacher, professional speaker, published author, retreat facilitator and life-saving coach, Diane empowers people to live their most authentic life, both on and off the mat. Her teaching style is a calm intensity with strong alignment based principles. Diane is the creator of 30 Days to Grace: A Daily Practice to Achieve Your Ultimate Goals, both in CD and book format. Read more about Diane at dianesieg.com.

Your Mindful Year Mountain Retreat is coming up in August 15-17 in Peaceful Valley:

Immerse yourself in the practices of mindfulness with a weekend of yoga, meditation, deep breathing, journaling, body scan, and walking meditation. Spend the weekend in the beautiful Colorado Rockies with an intimate group of likeminded people to get the support, experience and community you need to create your mindful year.  Find out more and register here!

Start practicing a patient life now with a YogaDownload class!

30 Days to Grace - Diane Sieg 

Gentle Hatha Yoga 5 - Deep Release - Jackie Casal Mahrou 

Baptiste Power Vinyasa Yoga 2 - Dave Farmar 

“My passion on the mat is proper alignment, powerful breath and effortless flow so you feel that off your mat. Your practice becomes sacred space where you arrive to find more meaning, depth, authenticity and integrity in your life."

- Dana Damara: mother, author, yoga instructor, speaker and yogini.

Visit DanaDamara.com for more inspiration from Dana.

Download Dana's class at YogaDownload:

Simple Power Vinyasa Flow 

 

Ayurveda comes from two words: “Ayu” which means life and “veda” which means science so Ayurveda quite literally is the science of life. It is based on the premise that we each have a combination of elements that make us up, known as doshas.

The three doshas are: Earth and water, or kapha, fire and water, or pitta, and air and space, or vata.

From an ayurvedic perspective, we all have a certain combination of each of these elements. Too much of any of these elements takes us out of balance. It makes a certain amount of logic when you think about it: excess earth creates lethargy, depression, and additional mucous in the body. Too much air and space and we are easily distracted, flighty, and ungrounded. Too much fire, we are impatient, judgmental, and think that we are always right. Sound familiar? Luckily, there are many ways to keep these imbalances in check. Let’s take a look at some common pitta imbalances so you can check in yourself.



Fire manifests in the body as acid water, located in the stomach and in the digestive organs. Since pitta is responsible for metabolism, too much pitta can create acid indigestion, reflux, and diarrhea. It can also cause high blood pressure, acne and inflammation of joints. And just like a burning wire, excess pitta can shorten our fuse, leading to aggression in both our personal and professional relationships, as well as in the community at large. It’s no surprise that crime rate and violence increase during the summer, particularly as a result of heat waves.

Despite this, many yoga classes continue to offer a practice that is heat building, sweat-inducing and pitta-aggravating in the height of summer because that is what we are used to. As a culture, we tend to take the “no pain, no gain” approach onto our yoga mats. If savasana isn’t experienced in a pool of sweat it somehow means we didn’t do enough. Don’t get me wrong: I enjoy a good sweat like the rest of them but that does not mean I need to go to extremes when the temperature takes me there already. The experience of yoga is not calibrated by the amount of perspiration you emit but by the depth of connection you have to the moment. That is what we can take back with us to our friends, our spouses, our children, and our co-workers. If you leave class feeling more imbalanced than you were when you arrived, something’s not working. Here’s a few tips on how to shift your yoga practice to create more equanimity both on the mat and off. If you’re new to yoga, fear not! These are tips that are available to anyone at any time.

1. Avoid practicing surya namaskar in excess. Rather practice moon salutes.

2. Add a restorative pose to your practice or to your day. Legs up the wall is cooling, calming for the nervous system, lowers the heart rate, and slows down the breath. All of these things help counter a pitta imbalance.

3. Practice sitali breath: curl the end of your tongue up to the roof of your mouth. If you can’t do that (you’re not flawed: some people anatomically are unable to!) then simply open your mouth as if you are giving a fake smile. Breath in through the tongue or the teeth. Pause at the top of the inhalation and then exhale our through the nostrils. Try this about 6 times and notice the effects. It helps cure heartburn, acid indigestion, and creates an internal cooling system. Although it might look funny, this comes in very handy while you’re waiting on the subway platform in intense heat. Give it a try!

4. Avoid spicy or acidic foods like peppers and tomatoes and eat cooling ones such as coconut, cucumber, and melon.

5. Avoid alcoholic beverages if your pitta is up. It takes all of those imbalances into more imbalance! Although it might feel cooling at the time, it will only fan the fire in the end.


Stay cool and Namaste.

Previously published on ISHTA Blog

By Sarah Platt-Finger

Sarah co-founded ISHTA Yoga, LLC with her husband, Alan Finger in May 2008. She holds the title Yogiraj and developed her own signature class “Sweat and Samadhi,” which is taught by ISHTA teachers worldwide. ISHTA classes and trainings are offered in Stockholm, Munich, London, and Japan. Sarah aspires to share the joy, inspiration, and self-tranformation with her students that she has received through the practice of yoga. Her daughter, Satya, inspires her every day to live a life based on love and self-empowerment. Learn more about ISHTA Yoga at ishtayoga.com and @ISHTAyoga.  Follow Sarah on Facebook and Instagram.

Balance your pitta with the following YogaDownload Classes: 

Moon Salutations Flow - Lisa Richards 


Yin Yoga - Elise Fabricant 

By Hayley Hobson

With her unique specialization in the combination and complement of pilates, nutrition and yoga, Hayley offers a cocktail of lifestyle changes that produce real and lasting results. Hayley is a columnist for Elephant Journal and has been featured in Pilates Style Magazine, Natural Health Magazine and Triathlete Magazine. She currently lives in Boulder, CO with her husband, former world-ranked triathlete, Wes Hobson and their two beautiful daughters, Makenna and Madeline. Read more about Hayley and check out her new book at HayleyHobson.com

Get Happy with one of Hayley's Empowering classes today:

Empowerment Flow 


Tighten Your Core 

 

What do you think about this? Do you find you can make healthier decisions later on when you fuel yourself with healthy choices earlier on?  

Let me know in the comment section below.



Enjoy your holiday weekend. Eat (or drink!) your greens and remember to drink lots of water.

With love and firecrackers,

 
    Julie Peláez and Jo Schaalman

Jo Schaalman and Julie Peláez are co-authors of the book The Conscious Cleanse: Lose Weight, Heal Your Body, and Transform Your Life in 14 Days, a best-selling, step-by-step guide to help you live your most vibrant life. Together they've lead thousands of people through their online supported cleanse through their accessible and light-hearted approach. They've been dubbed “the real deal” by founder and chief creative director Bobbi Brown, of Bobbi Brown Cosmetics, beauty editor of the TODAY show. 

To learn more about “Jo and Jules” and to download a free e-cookbook for a sampling of the delicious food served up on the Conscious Cleanse, please visit consciouscleanse.com. 

Download a class from Jo and Jules today!

Connect to Core - Jo Schaalman 

Hot Yoga Detox Class - Julie Peláez 

The other day as I was enjoying yet another mango snack, I started daydreaming of the time spent in Costa Rica studying abroad in college. One of the young local girls that I lived with ate a few mangoes a day sprinkled with lime juice and salt. Talk about a nutritious and delicious snack! Fresh, ripe fruit is literally nature’s candy.

This got me thinking about the importance of eating seasonally.

There are many excellent reasons to enjoy produce at its peak. One of the top reasons being taste and nutritional value, and the close second being cost.

Produce picked and enjoyed at its prime is literally bursting with flavor. It smells sweet and fragrant and is often perfectly delicious when enjoyed in its raw, natural state.

When produce is allowed to ripen on the vine it actually makes it more nutritious too, providing us with all the minerals and nutrients that our bodies need to thrive and feel satiated.

The other awesome reason to eat in tune with the seasons is take advantage of the abundant supply of certain foods. When there is a lot of one type of produce being harvested, it naturally drives the cost down. Take for example strawberries (delicious after the cleanse once you determine you don’t have a strawberry allergy or sensitivity). I’ve noticed at my local health food store that in the dead of winter, a package of organic strawberries costs about $9 bucks! In June, the same size package goes on sale for about $5.

Eating in season is good for our health and our wallets!

There is also a more subtle, perhaps abstract reason to eat in tune with the seasons and that is to eat in a way that nature intends puts us into a framework that says “I trust life and know that all of my needs (nutritionally or otherwise) will be met.”

When we look to nature we notice that there is a natural, I would say divine, order to things. Everything has its place and purpose, and for good reason.

If you’re feeling inspired and wondering what foods are in season right now domestically check out the partial list below. I’ve also included a new green smoothie recipe inspired my days in Costa Rica that I know you’re going to love. It’s called Mango Unchained.





What about you? What are your favorites from summer’s bounty?

With love and mango smooches,

 
    Julie Peláez and Jo Schaalman

Jo Schaalman and Julie Peláez are co-authors of the book The Conscious Cleanse: Lose Weight, Heal Your Body, and Transform Your Life in 14 Days, a best-selling, step-by-step guide to help you live your most vibrant life. Together they've lead thousands of people through their online supported cleanse through their accessible and light-hearted approach. They've been dubbed “the real deal” by founder and chief creative director Bobbi Brown, of Bobbi Brown Cosmetics, beauty editor of the TODAY show. 

To learn more about “Jo and Jules” and to download a free e-cookbook for a sampling of the delicious food served up on the Conscious Cleanse, please visit consciouscleanse.com. 

Download a class from Jo and Jules today!

Connect to Core - Jo Schaalman 

Hot Yoga Detox Class - Julie Peláez 

By Hayley Hobson
Previously published on Positively Positive and Hayley's Blog.

With her unique specialization in the combination and complement of pilates, nutrition and yoga, Hayley offers a cocktail of lifestyle changes that produce real and lasting results. Hayley is a columnist for Elephant Journal and has been featured in Pilates Style Magazine, Natural Health Magazine and Triathlete Magazine. She currently lives in Boulder, CO with her husband, former world-ranked triathlete, Wes Hobson and their two beautiful daughters, Makenna and Madeline. Read more about Hayley and check out her new book at HayleyHobson.com

Get centered with one of Hayley's classes today:

Happy Hips 


HardCORE Pilates 

 

It’s said that we “eat with our eyes first” and this salad is truly a summertime feast for the senses! A colorful plate, besides being beautiful, also reminds us of another key cleanse principle: nutrient density! This salad is overflowing with antioxidants and anti-inflammatory vitamins, such as the bone building vitamin K and the immune boosting vitamin C. And if that wasn’t enough, this salad is great for the gut! Fresh asparagus contains a large amount of inulin, a type of dietary fiber, which happens to be a favorite food for beneficial intestinal bacteria. Parsley too is packed with L-glutamine, an amino acid that is key to GI repair and strength. Wow! Please pass the salad!

The other thing we adore about this salad is its versatility. The recipe is large enough to feed a crowd at a potluck or summer BBQ. It’s also a tasty way to add color and crunch to a Spicy Black Bean or Bison Burger. Have you tried our Millet Buddha Bowl yet? This salad would be a brilliant substitute for the plain cucumber and cabbage.

Since the walnuts in this recipe are optional, this is the perfect recipe to illustrate how easy it is to adapt recipes to fit within the food combining guidelines. Simply omit the nuts if serving atop or along side an animal protein or non-gluten grain.



With love and a rainbow of veggies,

 
    Julie Peláez and Jo Schaalman

Jo Schaalman and Julie Peláez are co-authors of the book The Conscious Cleanse: Lose Weight, Heal Your Body, and Transform Your Life in 14 Days, a best-selling, step-by-step guide to help you live your most vibrant life. Together they've lead thousands of people through their online supported cleanse through their accessible and light-hearted approach. They've been dubbed “the real deal” by founder and chief creative director Bobbi Brown, of Bobbi Brown Cosmetics, beauty editor of the TODAY show. 

To learn more about “Jo and Jules” and to download a free e-cookbook for a sampling of the delicious food served up on the Conscious Cleanse, please visit consciouscleanse.com. 

Download a class from Jo and Jules today!

Connect to Core - Jo Schaalman 

Hot Yoga Detox Class - Julie Peláez 

By Hayley Hobson

With her unique specialization in the combination and complement of pilates, nutrition and yoga, Hayley offers a cocktail of lifestyle changes that produce real and lasting results. Hayley is a columnist for Elephant Journal and has been featured in Pilates Style Magazine, Natural Health Magazine and Triathlete Magazine. She currently lives in Boulder, CO with her husband, former world-ranked triathlete, Wes Hobson and their two beautiful daughters, Makenna and Madeline. Read more about Hayley and check out her new book at HayleyHobson.com

Get Happy with one of Hayley's Empowering classes today:

Empowerment Flow 


Tighten Your Core 

 

This one is packed with tons of nutrition and even a few detoxifiers to keep your body nourished and clean.

This recipe is about 2 servings. Eat half now and half later.

Ingredients:
• 12 toasted seaweed sheets
• 6 mushrooms, sliced (Choose a variety you like or is available - button, crimini, baby bella, etc.)
• 1 cup radish, thinly sliced
• 1 cup broccoli, chopped
• ½ cup shelled edamame, non-GMO
• 2 tbsp miso
• 2 tbsp tamari sauce
• ½ tsp ground ginger
• 6 cups filtered pure water

Directions:
Bring water to a boil and then add the broccoli, mushrooms, radish, broccoli and shelled edamame. Reduce temp to medium and cook for 3-4 minutes. Cut nori sheets in half lengthwise and then into strips. Add to the pot and cook for 1 minute. Remove from heat and let it rest for 1-2 minutes and then add the miso and tamari.

Want more free recipes like this? Click here to get a FREE digital copy of Jessica Wyman’s cookbook, Girlfriends Organic Kitchen. She is a Certified Holistic Nutritionist and Yoga Teacher and put together a collection of crazy delicious vegetarian and gluten free recipes.

By Jessica Wyman

Jessica Wyman is a rockin’ wellness maven with a passion to show you the ropes of living your best life.  As a Certified Holistic Nutritionist and Yoga Teacher, Jessica has a grounded and balanced approach to being your best.  If you want to learn how to have your best body yet without counting calories, crazy gimmicks or challenging meal plans, then join Jessica for her 28 Day Nutrition Program, Healthy is Sexy.  {Yoga, Smoothies, Fashion, Wellness and even Natural Beauty Tips} to help you with your Healthy is Sexy life and body. Glow from the inside out.  Get free healthy recipes and wellness tips you’ll actually use at www.jessica-wyman.com
 

Website & Blog |Jessica-Wyman.com
Join me on Facebook |Facebook.com/JessicaWymanWellness
Pin My Stuff |pinterest.com/jessicawyman
Follow me on Twitter |@WymanJessica

             

Click Here for Your Free Copy of Jessica's Cookbook!

 

 

Boost your energy with the following YogaDownload classes:  

Yoga to Touch Your Soul - Christen Bakken 


Infinite Freedom - Alex Cordoba 

 

 

By Julie Peláez and Jo Schaalman

Jo Schaalman and Julie Peláez are co-authors of the book The Conscious Cleanse: Lose Weight, Heal Your Body, and Transform Your Life in 14 Days, a best-selling, step-by-step guide to help you live your most vibrant life. Together they’ve lead thousands of people through their online supported cleanse through their accessible and light-hearted approach. They’ve been dubbed “the real deal” by founder and chief creative director Bobbi Brown, of Bobbi Brown Cosmetics, beauty editor of the TODAY show. 

To learn more about “Jo and Jules” and to download a free e-cookbook for a sampling of the delicious food served up on the Conscious Cleanse, please visit consciouscleanse.com. 

Download a class from Jo and Jules today!

Conscious Cleanse Detox Flow - Jo Schaalman 

Hot Yoga Detox Class - Julie Peláez 

By Hayley Hobson

With her unique specialization in the combination and complement of pilates, nutrition and yoga, Hayley offers a cocktail of lifestyle changes that produce real and lasting results. Hayley is a columnist for Elephant Journal and has been featured in Pilates Style Magazine, Natural Health Magazine and Triathlete Magazine. She currently lives in Boulder, CO with her husband, former world-ranked triathlete, Wes Hobson and their two beautiful daughters, Makenna and Madeline. Read more about Hayley and check out her new book at HayleyHobson.com

Get Happy with one of Hayley's Empowering classes today:

Empowerment Flow 


Tighten Your Core