Hello readers and friends,

Just wanted to share with you news of my blog moving to it’s new home–She Knows Yoga! (and meditation and Pilates, etc..)

Beginning Monday, December 1, you’ll be able to find me at She Knows Yoga.  It’s been wonderful these past few months getting to know all of you, sharing ideas and information. 

The topics at She Knows Yoga will follow much of what you have been reading on Grounded Fitness.  But, as always, I’ll be making room and opening up dialogues on many topics realted to what I call the “lifestyle.”  I’m really excited about it, and so looking forward to giving you even more to look forward to in the coming weeks and months ahead!

I’d be remiss if I didn’t sent out good karma to my partner, Kelly, on Grounded Fitness.  Keep watching her work!  She’s an energetic, fun, insightful blogger and fitness professional who really loves people.  You can’t go wrong with Kelly :-)

So beginning Monday, check me out at She Knows Yoga.  It should be a really fun ride :-)

Peace.

Post from: EveryJoe

Got a headache?  I do tonight.  Here’s what I am going to go do right after I log off.  It has really helped me in the past, hope it works wonders again tonight.

It’s called the Supported Headstand, or Salamba Sirsasana.  And it goes like this:

-Put a pad or your mat on the floor, and kneel down

- Clasp your hands, intertwining your fingers. Set your forearms on the floor

-Roll your upper arms slightly outward, while pressing the insides of your wrists firmly into the floor

-Position the crown of your head on the floor.  Gently push your hands together, and cup the back of your head with your hands

-Inhale, and lift your knees slowly off the floor

-Slowly walk your feet closer to your elbows, while keeping your heels elevated

-Press the shoulder blades against your back, and lift them up towards the tailbone

-Exhale and lift your feet off the floor. Be sure to lift both of your feet at the same time. Bend your knees if necessary to do this

-Continue to press your shoulder blades against your back; widen them if needed to give you more support

-Beginners should probably hold this for about 10 seconds only.  Advanced practitioners should be able to hold the pose about three minutes. Bring youself down slowly with an exhale

Ok, this should take care of my headache.  Give it a try, and take it slowly at first.  It really relieves headache stress and pressure, and soothes your mind.  Really nice.

Peace 

Post from: EveryJoe

Well, it’s not earth-shattering news, but apparently, there is a new category for folks who are vegetarians MOST of the time :-)  You’re called flexitarians, and around Thanksgiving, I have to admit, I become one of you, too.

 In fact, the food industry is targeting these folks, providing vegetarian fare with just a wee bit of protein on the side.  Flexitarians could and would be considered vegetarians most of the time.  But when a slice of meat or fish passes under their noses, they don’t say no.  And restaurants and grocery stores are beginning to package food and menu items just for you!

In truth, a true vegetarian diet can be deficient in protein, iron and essential amino acids.  You do have to be vigilant about what you eat to be a successful vegetarian or vegan.  So from a nutritional perspective, there is an argument in favor of the “flexitarian” diet.

As someone who practices yoga and meditates regularly, I really do buy into the belief that it is healthier for me spiritually to abstain from meat–although I do like my holiday turkey and fish at times. 

Either way, it is kind of an interesting way to categorize the almost-vegetarian person.  And here I thought I was just cheating a little. Didn’t know a whole new category was emerging just for me and my comrades :-)

Peace. 

Post from: EveryJoe

It’s winter in the northern hemisphere, and I don’t know about you, but I’ve already seen a fair number of pretty cold days.

For me, this isn’t such a bad thing.  I use this time to turn my thoughts inward, and that normally benefits my practice and my outlook. 

What I do find helps make the transition to these homebound days a little easier is turning a private space within my home into a meditation and practice room.  I can’t move everything out.  I know that.  But I do spend a few days each year clearing out things I don’t need, moving them into another space, and making room for my daily meditation and yoga. 

This is especially important for me, because I also tend to practice and meditate much more frequently when I find myself indoors more during these colder months.   Instead of mornings or evenings, I find myself doing both.  And if I’m off, I add a mid-day routine to my schedule. 

I change my shopping habits a bit, too.  I stock up on things like notebooks (for journaling), and look for items I just love to look at and focus on during my meditation.  This year I am changing my diet quite radically, too, and am trying the “raw food” vegetarian regimen I wrote about the other day.  Figure I won’t be moving about quite so much when the snow starts falling here, so I am going to experiment.  So far, so good.  I kind of do miss eating hot meals though, during these cold days and nights :-) But I am going to give it my best shot.  Also have removed as many processed foods as humanly possible from my diet to help clean out my system, and really use these months when life is a little more dormant by nature to calm down–and pare down–everything.  A little less stimuli can be a very good thing.

Winter is a wonderful time to do a really deep dive into meditation.  The world is quieter.  My thoughts are more focused.  Let’s face it, when it is 20 degrees and there is about 18 inches of snow on the ground, you are forced to think about everything you do, how you’re going to do it, and how you are going to get to where you need to go.  It’s only natural.  So I am going to go with the flow and take full advantage of these winter months to sow the seeds for real growth, spiritually and physically, too, with my practice.    

Would love to hear from all of you on how you plan to grow your practice during these cold winter months.  It’s a great time to nurture and enhance your bodies and your minds.

Peace.

Post from: EveryJoe

I can be one anxious person.  Doesn’t always matter what the topic is, before I know it, I am internally tied-up in knots. But I do have a secret weapon to fight off the stress–the Bow.

Well, the Archer’s Bow, actually.  Appropriately named, because when you do it correctly, your body will look like an archer’s bow. 

Here’s how it goes:

-Lie on your belly with your arms alongside your torso, palms facing up

-Slowly exhale and bend your knees, bringing your heels as close as you can to your buttocks

-Take your hands and grasp your ankles

-Inhale and lift your heels away from your buttocks, while at the same time lifting your thighs away from the floor.  You’ll basically be pulling your torso and your head away from the floor

-Push your tailbone toward the floor in the same motion, but try not to clench your back muscles.  While you continue to lift your heels and thighs higher, press your shoulder blades against your back

-Draw the tops of your shoulders away from your ears as you look forward

-Hold the pose up to 30 seconds and exhale slowly

This is such a wonderful stretch for your back and abdomen.  It releases tension and stress like you wouldn’t believe!  Give it a try. let me know if you have any questions :-)

Peace. 

Post from: EveryJoe

That’s right.  Got the results from my physical last week, and they were awesome. I am never sure–at least not since my bout with breast cancer a few years back–how the test results are going to come out.  But I felt pretty good going in, and I have been working hard to change my diet, de-stress whenever possible, and just plain take care of myself.

After meeting with my doctor, one message came through loud and clear–my diet is doing amazing things for my health.  I grew up a die-hard, meat-eating carnivore.  In my late 20s I changed that up somewhat, my thirties, even more so.  Now in my mid-forties, I have all but wiped meat out of my diet.

I eliminated the meat at first because my family history is not so good on the cardiac side, but at first it was a half-hearted attempt.  And to this day, I still haven’t completely kicked Thanksgiving turkey off of my plate.  But for the most part, I am meat-free, and feeling very good.  The sluggish days where my diet and its high concentration of animal fats ruled are gone, along with the lingering side effects I used to feel.  

The best part–my doc told me I possess the physical fitness, blood pressure, cholesterol, flexibility, endurance and bone density (yea!) of someone half my age.  So it’s really paying off.  I never thought much about the longevity aspect of it–I just wanted to purify my little engine and feel better, but added longevity…wow, what a bonus!

I do owe a lot to meditation and yoga, too.  Especially the low blood pressure.  Training my mind and body to relax and be present has also made a huge difference.

Still on the fence? I hope not.  I know it isn’t for everyone, but at least give yourself the added edge of increasing the amount of vegetables and fruits in your diet.  That step alone can really help a lot.  And put down that sugar, too.  I’m living proof it is never too late.

Peace.  

Post from: EveryJoe

Whether you’re on the vegetarian track or would like to be, rice is a great way to add important B vitamins and fiber to your diet.  It is an important part of the daily diet of over half the world–and a sacred ingredient in places like Tibet and Indonesia, where the rice goddess Dewi Sri–and rice– are believed to have a spirit and a soul.   There are a ton of varieties to choose from–about 120,000 to be more precise.  So how do you choose?

Well, it isn’t easy, but each rice has its own set of culinary qualities.  Here’s a rundown of those most commonly consumed:

Arborio

My personal favorite. This classic Italian rice is used in dishes like risotto. Arborio has the ability to absorb flavor, and a lovely creamy consistency. It takes on the flavor of your favorite sauces or condiments easily and that makes it twice as yummy.

Basmati

A staple of the Indian diet, basmati is an aromatic long-grain rice, with a hint of roasted nuts.

Black

Black rice hails from China and Thailand. When cooked it turns a dark purple. It has a nice nutty flavor, and retains its firmness when cooked.

Brown

Any variety of rice that has had its husk removed but isn‘t milled is considered brown rice. This rice is chewier, has more nutrients, and takes longer to cook.

Jasmine

This rice is used quite a bit in Thai cooking. Jasmine rice sticks together a bit more than others, and has a nutty, floral scent.

RedRed rice has an earthy flavor and is kind of chewy in consistency. It can also take a bit longer than other varieties to cook.

Sweet

Sweet rice is also known as glutinous rice (minus the gluten–not sure how that works). The grains are both long and short, with a chalky white kernel. Sweet rice often loses its shape, and can get a little sticky and chewy when you cook it.

Wild

Wild rice is actually a seed grown from a type of grass in the United States. A big favorite (and considered a sacred grain) of Native Americans, this rice is actually harvested from a canoe.

This is all very healthy stuff.  And a great way to fill your tummy if you’re on a budget or going meatless.  To take it to the next level, say your own form of grace over rice before eating.  It is a traditional way of giving thanks to the sun, earth and the farmers who grow these grains for the bounty they provide. 

Enjoy and Peace.

Post from: EveryJoe

My sister is a nutritionist who is so meticulous about food that sometimes I need to take a nap before going to a family dinner at her home. 

She asks so many questions about what I’m eating, I feel like I need to be read my rights :-). But this weekend’s “serving” of  nutritional knowledge may just alter my shopping habits a bit.  Just a bit…

She told me I am at an age (thanks a lot–and no, I am NOT–and to all her friends out there, she’s only a year younger than me) where I need to be stocking up on “functional foods.”  Sounded kind of painful to me, but it makes a lot of sense.  Functional foods are basically the foods we should all be eating to live a longer, healthier life. Here’s her list of ”must-haves” for good health:

Beans

Just four half-cup servings of beans per week can help you reduce your risk of heart disease and cancer. Beans are also great for regulating blood sugar levels, lowering cholesterol, and reducing the risk of obesity. And any type of bean, from kidney beans to sugar snap peas, qualify as a functional food. They are all low in fat, high in protein and rich in vitamins

Blueberries

Between 8 to 16 ounces of blueberries can provide your body with more antioxidants than any other fruit or vegetable.  Blueberries can also reverse some of the effects that aging can have on your brain

Broccoli

Ok, not everyone loves broccoli.  But just one-half to a full cup of broccoli each day can protect you from all types of cancer, including colon cancer. Broccoli is full of vitamins and nutrients. It is also a great source of vegetarian iron.  But if you really can’t stand broccoli, it’s health promoting attributes can also be found in brussel sprouts, cabbage or any dark, leafy greens

Oats

A warm bowl of oatmeal will do more than just warm your tummy in the morning.  It can also help keep your digestive organs healthy for a long time. Oats naturally protect our bodies from heart disease and high blood sugar, and are an excellent source of fiber, which is great for the old digestive tract. If you get a little bored with only oats, other great–and healthy-options include brown rice, rye, barley, wheat and flaxseed.  Flaxseed is one of my personal favorites, love the barley, too

Oranges

There’s nothing better than a fresh glass of juice in the morning. Bonus, it also helps prevent cardiovascular disease and having strokes later in life. And it’s also been shown to reduce the risk of breast, lung, pancreatic, colon, rectal and cervical cancers

Pumpkin

Wondering what to do with your Halloween pumpkin this year?  Although many of us do, don’t throw out the insides, instead, keep them for cooking. Pumpkins – and other carotenoids like carrots, sweet potatoes and butternut squash – are loaded with nutrients. They can dramatically reduce the risk of cancer, especially breast cancer, heart disease and loss of vision

Salmon

This is a no-brainer for me. I love fish. Salmon and other fatty fish contain high amounts of a prized fatty acid called omega-3. 
Omega-3 reduces the risk of coronary artery disease, breast and colon cancer and loss of eyesight.  It also enhances our mental state (yippee!), raises good cholesterol, lowers blood pressure, improves circulation and just plain tastes great.  So by consuming salmon, halibut, oysters or even canned albacore tuna between two to four times per week, you can actually lengthen your life

Soy

Soy is not just for us vegetarians anymore!  You can find soy everywhere, from milk and soy burgers to miso soup. Why soy? Soy can do so many amazing things for your health. It lowers the risk of cancer, keeps the immune system strong and prevents tumor growth. 
Soy is also extremely high in protein and oils that are both cholesterol-free and contain omega-3 fatty acids

Spinach

Consuming spinach, or any other dark leafy green,  is a great way to reduce your risk of cardiovascular disease, stroke, coronary artery disease, cancer, vision loss and cataracts. A cup of steamed, or two cups of raw spinach is a quick and easy way to add vitamins and nutrients to your meal

Tea

Tea is a very healthy, life-extending beverage. It has been shown to lower blood pressure, prevent cancer and osteoporosis (yes, osteoporosis), lower the risk of stroke, minimize sun damage to skin and keep your heart healthy

Tomatoes

I know a lot of people who don’t like tomatoes.  Here are a few reasons why they should change their minds. Tomatoes themselves, not to mention products made with tomatoes, like spaghetti sauce, pizza sauce, ketchup, etc., are loaded with health benefits. The more concentrated the tomato-based product–let’s say tomato paste, for example–the more it’s loaded with lycopene. Lycopene is a nutrient that works to keep your body free of cancer and free-radicals. Tune into tomatoes.  They are really great for your body and longevity

Turkey

I’m a vegetarian, and though I don’t normally indulge in poultry, Thanksgiving is one day out of the year that I will bend–and I am so glad that I do! Skinless turkey breasts are low in fat, high in protein and an excellent source of niacin, vitamin B6 and vitamin B12. These vitamins provide us with oodles of energy, and are pretty good for heart health, too.  Turkey meat also contains zinc, a mineral that helps lower cell division, which for cancer patients and survivors is a very important thing, as it ultimately prevents tumor growth

Walnuts

Pretty much everyone knows nuts are a great source of protein, fiber and omega-3 fatty acids. They also make a great snack that boosts your energy and make it possible for you to keep moving longer, even extend your workouts :-)  All you need is about one ounce of nuts each day to lower the risk of coronary artery disease, hypertension and type II diabetes

Yogurt

I hear about pre- and probiotics all the time, so it wasn’t a huge surprise to hear about this last “functional food.” These bacteria are beneficial microorganisms that are added to food items-yogurt is a great example-to help boost your health, fight disease, and improve the health of your digestive system. The pre- and probiotics found in yogurt can also help fight off cancer, high blood pressure and ulcers.  Just check the label before you make your next yogurt purchase and make sure it states “contains live, active cultures”

So, functional foods are “it” for me.  The list isn’t that daunting, and the items are really easy to find in the grocery.  And if you know where to shop or when things go on sale, you can stay pretty healthy without destroying your grocery budget.  Just cut out that six-pack of frosted cupcakes and put the bag of chips or candy down, and you’ll find your grocery bill will not have to tip into an unhealthy range just because you’re making the right choices for your diet and your life.

Peace. 

Post from: EveryJoe

Cruising around the internet today, just checking out what’s new, I came across a sort of surprising story. A push for yoga to become an Olympic sport. Hmm.

Not exactly sure what I think about it at the moment.  In competitive yoga, yogis take the stand and perform a three-minute routine of seven asanas or postures.  Judges score each competitor on alignment, grace, stability, confidence, balance and presence. 

Competitive yoga is not an entirely new concept.  Olympic yoga would most definitely be taking it to the next level.  I thought about it, and about the lifestyle, and I am not so sure.  Should yoga be about people pitting themselves against one another to see who can be the most dominant?  Is the spirit of competition–of  which aggression is a strong and natural component–the kind of spirit we should be welcoming into our practices?

While I agree that yoga can be a transformative experience for many, and that it’s a very healthy development to see it increasing in popularity around the world, I’m not so sure I want to see yogis in star-spangled leotards fighting for the top position.

I’d be interested in hearing what you think.  Are we really ready for this?  Would it be the right path to take?  I’m still wrapping my head–and my legs around it. 

Peace.  

Post from: EveryJoe

It’s a common belief that many of my friends share–if you follow a vegetarian diet, you won’t be able to get as far with strength training and athletic pursuits.

Wrong. True, it is going to be a bit more complex to attain the level of protein in your diet that your body looks for when you’re undertaking a strength traning regimen. But it isn’t impossible.

Many experts recommend 1.6 to 1.7 grams of protein per kilogram of body weight (0.73 grams per pound). There are ways for you to get enough protein to reach this recommended amount with low-fat dairy products and protein rich plant sources.

Try working these non-meat protein sources into your diet for your daily dose:

-Milk, 8 ounces=8 grams
-Tofu, 3 ounces=15 grams
-Yogurt, 8 ounces=8 grams
-Cheese, 3 ounces=21 grams
-Peanut butter, 2 tablespoons=8 grams

An even stickier issue, especially for female athletes who are vegetarians, is how to get much-needed iron into your diets. The truth is, our bodies just don’t absorb the iron found in non-animal proteins as easily as they do from animal proteins. Good sources of non-animal based iron include leafy green vegetables, whole grain cereals, figs, lentils, kidney beans and some dried fruits. If you do eat fish or chicken, you should be able to get plenty of iron in your diet.

Because your body will need a little extra help absorbing the iron from non-animal sources, you need to be sure you are getting enough vitamin C. Try to work vitamin C into meals where you’re consuming significant amounts of iron from non-meat sources. For example, if you’re eating a breakfast loaded with whole grains, don’t forget to drink your juice! It will help your body absorb the iron found in your cereal.

One of the most common nutrients missing from the vegetarian athlete’s diet is B-12. Found only in animal products, B-12 can be tricky to control. You should be able to get enough B-12 from eggs, cheese, milk and yogurt. But another great way to supplement is by replacing cow’s milk on your cereal with soymilk.

So going green with your diet doesn’t have to diminish your returns when it comes to strength training. With a little planning and education, you should be able to achieve your goals and maintain your vegetarian lifestyle, beautifully.

Peace.

Post from: EveryJoe