Breakfast Secrets

Complete breakfast - Savory Green Oats, topped with an egg!

Ever wondered what a Yoga teacher eats for breakfast? And how does one find time for a good breakfast? If you're anything like me, your week is a whirlwind. It's hard to fit everything in, from work to family to self-care…and then there's Yoga practice to squeeze in! I'm here to tell you that it can be done. Read on for my secrets to starting the day off on a healthy foot!

Secret #1: Cook in advance. I like to cook on Sundays for the week. I don't make every meal in advance, but making at least a breakfast dish keeps my week running far more smoothly.

Secret #2: Make it healthy. Choose something with whole grains, greens and protein. Skip the sugary pastries! This way, you'll have plenty of energy to power through the morning, plus you're ahead of the game with one serving of green vegetables in you before 9am!

Secret #3: Schedule breakfast in to your week. This sounds obvious, but I mean it. Sit down, take a look at your calendar and make what changes are necessary to be able to eat breakfast every day. I don't see a single client or teach any classes until I get a good night's sleep, do my morning practice and eat a good breakfast.

Back to the fun part…what does the Renegade Yogini eat for breakfast? When I don't cook in advance or in the summertime, I will often eat an egg with some avocado slices. This makes a dynamite sandwich if you eat bread! My favorite grab-and-go option is this recipe for Flourless Breakfast Muffins. It is easy to adapt to fit your taste and budget, and can be modified endlessly to avoid boredom. I also like this Kale, Mozzarella and Egg Bake. It's similar to a frittata, and you can certainly add greens to a frittata as well.

Savory Oatmeal with Greens

In the winter, I get really into savory oatmeal. Oh, did you not know that oatmeal can be eaten without sugar? IT IS SO GOOD! Seriously, try it. Oats are just another grain, so why not eat them with veggies and spices?

Important note: Don't buy the instant, pre-flavored oatmeal packets. The processing of the grain makes it a high glycemic index food, plus the packets are loaded with sugar, salt and artificial flavors. What that means is that your body will burn the instant oatmeal really quickly. This can bring on a sugar crash mid-morning, which can lead to increased caffeine intake. But that's a topic for another post!

Without further ado, I give you:

Jan's Savory Green Oats

Servings: 4-5

Ingredients:


• 2.5 cups water
• 1 cup steel-cut oats

• 1 onion
• 1 pound mushrooms
• 3 cloves garlic, chopped
•  A big pile of greens (collards or kale are my favorites), thoroughly washed, stems removed and chopped
• 1 tablespoon nutritional yeast
(liberal)
• Salt and pepper to taste
• 1 teaspoon coconut oil
• 1 cup Coconut milk – optional
• Splash of cooking wine
• Liberal shake of Bragg’s Sprinkle
• Liberal splash of Bragg’s Liquid Aminos

Directions:
Boil water and stir in oats, reducing heat to medium. Cook for about 40 minutes. Add more water if needed and stir regularly – they have a tendency to stick. Remove from heat.

Meanwhile, sautée onion in coconut oil, add garlic and then mushrooms. Add greens and stir. Add coconut milk, wine and nutritional yeast. Then season with salt and pepper, Bragg’s Sprinkle and Bragg’s Liquid Aminos. Add more than usual to offset the blandness of the oats.

Serve with an egg on top. Sriracha sauce or Korean go chee jang sauce is great with this if you like spicy food!

Buon appetito!

Happy New Year!

This morning we welcomed and blessed the New Year with a long, delicious Yoga practice. We began with a gentle asana (physical pose) practice to warm and stretch the body. Then I covered a bit of background about the practice of chanting and using mala (prayer beads) in the Yoga tradition.

Traditionally, japa mala is the practice of reciting a mantra (word or sound repeated to aid in meditation) with prayer beads. This can be done silently or out loud. Mala usually have 108 beads, so the mantra or prayer is recited 108 times. The symbolism of the number 108 in the Buddhist and Yogic traditions is complex and deep. Today, I spoke about the Sun and the Moon, both of which are an average distance away from the Earth that equals 108 times their respective diameters.

This seems especially meaningful to me as I practice and teach Hatha Yoga. Hatha means "sun and moon", and one goal of our practice is to balance the sun and moon energy within our bodies, as well as to be in harmony with the heavens. Balance and harmony…these are goals anyone can get behind.

Today, we chanted Lokah Samastah Sukhino Bhavantu. This translates to "may all beings everywhere be happy and free, and may my life contribute to that goal". What better way to begin a new year than to raise the vibration of the entire world? All of the positive things that we desire for the new year - health, love, happiness, prosperity…all of these things can come to us if we become them.

I have found that the easiest way to become more positive is to serve others. Service shifts us away from the ego. It distracts us from our internal dialogue, that running commentary that so easily ensnares us in routine and old habits. Giving also allows us to receive more readily. It is by giving to others that we learn to let go and trust that we will be provided with all that we need.

But service has a final benefit that may trump all others - making others happy. Did you know that making other people happy can make you happier? And healthier? Yes, it's a thing. The intention and energy that goes into an invocational chant such as this one has its own power. It is a form of service.

As a group, we chanted this mantra the full 108 times. It was a thing of beauty, this group chant. Steady and strong, our voices filled the room. Afterwards, we took a few minutes of silent meditation. My head felt clear and utterly empty. It was filled with the buzzing of bees, a sensation of fullness and emptiness at the same time. The thoughts that generally fill my consciousness were absent. I experienced a state of bliss that is very difficult to put into words, but that I saw on the faces of the other participants.

Lastly, we practiced some restorative Yoga. I guided the participants through a meditation in which we released things we no longer need, envisioned our desires for 2015 and then soaked in a good long gratitude bath. It was powerful. We all emerged energized and relaxed. The tulips I'd put in water bloomed beautifully. I say they bloomed more than they should have in two hours. The combined power of determined yogis and yoginis is mighty!

This year, I choose to make my actions contribute to the happiness and freedom of all beings. Join me, maybe?

Alternative Medicine & the Military

Over the years, I have met and interacted with a lot of veterans and active military service people. I've met them in the training hall. I've met them as clients and as students. I've met them in my personal life. Though I am not a veteran myself, we seem to get along well and understand each other.

While this is not a blog about my personal life, I can share that my early life included a lot of tragedy. This gives me a different perspective on life than many people. While I am an artist and a dreamer in some ways, I'm also quite pragmatic. When the pressure is on, I know what I'm capable of and I do it. I also have an attitude of service to the larger community and make personal sacrifices to further that mission. I've often thought that this is why I relate well to veterans.

The military industrial complex has its place, and I in no way intend to denigrate or deny its importance in our history. Nor will I get political here. That being said, military service as it stands today takes a heavy toll on the mind, body and spirit. I believe that we can ameliorate that fact. As any veteran will tell you, being prepared to take the life of another human being is a heavy burden, and nothing can erase that fact.

Alternative medicine can help. I've seen it happen. A few years ago, I was honored to volunteer with an organization that helps veterans with a variety of alternative therapies. We went to a re-integration event for service people returning from Afghanistan. It was like a big expo where they received all sorts of support and information to ease their transition back to non-combat duty or civilian life. I was there offering my massage therapy work, while others offered chiropractic care, biofeedback therapy and HeartMath. I've also treated many, many veterans in my massage & yoga therapy practice.

Friends and patients know my strong empathic ability. That means that I am very sensitive to the feelings and energy of others. When I work with military folks, it breaks my heart. I feel their pain, their guilt, their numbness, their walls and compartmentalization. I feel the injuries that still ache. I feel the anxiety that keeps them awake. I feel the fears that they will fail, that they have failed, that they are not enough, that the ghosts will never leave.

Every now and then, I get to feel them relax, even if only by the tiniest of fractions. Sometimes, I win their trust. I have seen burly Marines cry. I have seen grizzled Rangers smile and tell me that their pain is eased. I have shared some beautiful moments with the most hard-boiled of sergeants and officers, grunts and sailors. A common theme in what they tell me is that they needed to feel safe. They needed to be heard. They needed to be recognized as a whole being, not merely as a serial number or a skill set. Nearly all had no idea they could feel differently, or better. They had no hope.

Recently I've been blessed to have a new student in my Yoga class who is a veteran. He showed up with no idea of what to expect, and had never practiced before. Despite this, he was game for everything and did very well. After class, he said that it was great and all the military should learn Yoga.

Scientists are also actively studying the effects of alternative modalities on members of the military. Yoga, for example, has gotten a lot of press in recent years for its positive effects. Yoga Nidra is helping veterans with Post Traumatic Stress Disorder. Yoga, meditation and mindfulness are also being studied. So far it's looking good. It works. The military is listening. Slowly, alternative therapies are being integrated with traditional therapies, at least for veterans. I hope that one day, active service people are trained in things like Yoga, mindfulness and meditation. These tools can help, and our military people need all the help they can get.

Help Spread the Word:

University of Connecticut researchers want to further their NIH-funded study for active duty and/or retired military members who have taken at least five yoga classes in the past two months. Participants will be asked about their experiences with yoga and will be compensated for their time. If you aren’t able to participate, please share this with your yoga community!

Link to the survey: http://ow.ly/BYlrN

10 Ways to Make Good Hydration Part of Your Life

This is my water bottle, complete with carrying handle!

Good hydration is important after a massage session, but it's also a key foundation for good health. I'm sure everyone has heard this by now, but these are some great tips that can help you make it an integral part of your daily life. Making it easy, convenient and tasty is how you can ensure that you will follow through, cut out the unhealthy sugary drinks and stay hydrated!

1. EAT WATER BASED FOODS

Apart from including eight to ten glasses of water in your daily diet, try including some water based foods. Celery, cucumber, melons, and leafy greens are great sources of water to your body. Don't forget soup!


2. USE A STRAW

Using a straw will help you to drink more water. Always, use a sipper glass with straw or a bottle with a straw. Eventually, you will see that you are drinking more water when you use a straw.


3. SET A DAILY GOAL

Don’t jump into the routine of including ten glasses of water in your everyday diet. In fact, start with a daily goal. Set a number and follow it. If you already drink two to three glasses of water daily, start by increasing the number by one or two. Eventually, you will reach the magic number of eight to ten glasses.


4. WATER APP TO TRACK PROGRESS

Smartphones really have everything readily available for you. If you love apps, then download Waterlogged for iPhone or Water-your-body for Android. These specialty apps are designed to help you in maintaining your daily water intake. These apps do send you notifications at regular intervals.


5. EAT SPICY FOOD

Eating spicy food will make you to reach your water pitcher multiple times a day. Add crushed pepper or chili pepper to your plate and enjoy drinking more water throughout the day.

6. ALWAYS HAVE YOUR WATER BOTTLE

This may sound funny to many of you, but keeping a cute bottle helps an individual to drink more water. When you have a bottle with you, you will continue drinking water at regular intervals. Klean Kanteen makes some wonderful stainless steel water bottles that last well, are easy to clean and reduce your exposure to plastic. Plus they make an insulated version, for those of us who live in hot climates or prefer our water cold!


7. MAKE YOUR OWN CUTE WATER BOTTLE

If you're a fan of adding some personal flair, then opt for making your own cute bottle. Buy a BPA free sipper or bottle and paint your name on it. If not, just stick your name or initials. This will surely motivate you to include a few more glasses of water in your daily diet. Stickers are also a great option. Besides making it personal and attractive, you'll always know which water bottle is yours in a crowd.


8. MAKE WATER YUMMY

Add in some slices of lemon, orange and a few mint leaves to your water. These refreshing fruits will make your water taste even better. Tru-Lemon is also a good option - it's an all-natural brand of drink flavoring available in unsweetened lemon. Remember - avoiding sugar in our fluids is an incredibly easy way to drop weight and reduce inflammation in our bodies!


9. WAKE UP TO WATER

Begin your day with a glass of water. Hydrating your body in the morning is as important as eating your breakfast. Also, this habit will allow you to keep the flow of drinking water all through the day. BONUS: it helps your digestion!


10. DITCH THE CAFFEINE

If you are used to taking more than a cup of coffee or tea a day, then replace it with a glass of water. By ditching caffeine and including more water, you will improve your metabolism.

Magic at the Women's Wilderness Workshop

Two weeks ago, I was transported to a magical place - an all-women primitive skills gathering in the mountains of NC. I was lucky enough to have the opportunity to teach at the first annual Women's Wilderness Workshop (WWW), and for that I am so very grateful.

WWW is the first gathering of its kind in the Southeast, though its roots come from the Earthskills Gathering community. For those that don't know, the Earthskills Gathering, Firefly Gathering and Piedmont Earthskills Gathering, along with others, are events that teach earth-based skills to deepen our nature connection and spark new-old ways of natural living. Participants camp out and learn such things as hide tanning, how to gather wild foods and medicines, basketry, pottery, primitive fire starting, survival skills and much more.

Through my teaching work at the Piedmont Wildlife Center, I was able to share archery with the community at the Piedmont Earthskills Gathering this spring. It was delightful, and I felt that I had found my tribe. I only wish I had known about it sooner!

Then a friend told me about WWW and lo! Many of the wonderful people I met at Piedmont Earthskills Gathering were involved! I just knew that I had to be there. Christina Gordon, the founder of WWW, was impressed by my resume and took me on as a part-time instructor. I was scheduled to teach one session each of my Meditative Archery and Backpacking, Trekking & Equipment Selection.

I'd seen on the map that there was a space for yoga practice, though it would only be a guided practice

on Saturday. Friday morning I went to do my own practice, but there was a mixup with the building. I ran into some other seekers, but none of us could find the space. We found a spare porch, the gang asked me to lead a practice and I did. It was a beautiful beginning for the weekend.

There were so many interesting people there, both in the pool of instructors and participants. I feel like I made 60 new friends. I learned how to make pine needle baskets. I hiked up the mountain. I napped. I danced, I sang, I drummed and I participated in our beautiful Moon Lodge ceremony. The conversations were extraordinary!

Saturday morning found me teaching my Backpacking, Trekking & Equipment Selection. We had wonderful discussions about how to walk in harmony with the land. We talked about staying safe. We talked about planning and its key role in both of the preceding goals. We played with my collection of equipment. Somehow, the morning flew by and we all wanted to have a Part II of the class.

Sunday morning we had a large crew for Meditative Archery and it was such a hoot. I love to introduce people to archery, and this class was no exception. It was so beautiful to witness these women learn that yes, they CAN do archery! They were such a supportive and fun group; a real pleasure to teach. We really dug into the good stuff - getting centered and grounded and shooting from a place of calmness.

What a beautiful time. Words fail, really. From the WWW website:

"There is a sacred energy that forms when women come together and gather within the cycles of the Earth and we are planting the seeds to bring that energy into this encampment. Opening the doors to women of all ages, ethnicities and backgrounds to explore these ancient skills in the company of other women!"

I can't wait for next year! Come and join us. Your spirit will be restored and your heart will be lifted by this wonderful community. And oh yeah, you will learn some awesome skills too!

Six Months of Awesome

June 20 marked the six month anniversary of my Meetup group, South Wake Spiritual Community (SWSC)! Since our inception, we have had 42 meetups, covering a wide variety of topics - everything from Yoga, meditation and Reiki to Tarot cards. Currently, we have 39 fascinating members.

The mission of the SWSC is to create positive, tolerant and openminded spiritual community in the southern Wake County area. This is a place for people of all faiths to explore inner and outer landscapes, to learn and grow together!

One of the most popular events is our monthly Meet & Greet, at which we have gather to share our stories over tea. I keep hearing a recurring theme at these events: people are searching for an accepting spiritual community.  I encourage each new member to take a Diversity Pledge and ask them to agree to a set of ground rules that promote respectful, tolerant community. We seem to be headed in the right direction - our group has received numerous positive reviews and comments.

In other news, on June 25, I was initiated as an Ordained Priestess in both my spiritual tradition and by the Universal Life Church, an interfaith organization. This blessed event represents a lifetime of spiritual exploration and study. My mission as a spiritual leader is to bring people together in celebration of our shared humanity and stewardship of this lovely Earth. I am so blessed to have this opportunity to promote tolerance, diversity and healthy living in the southern Wake county area.

Thank you to everyone who has supported the South Wake Spiritual Community by participating, telling friends and neighbors about the group and by sharing your stories. Thank you also to all those who have provided listening ears, guidance and encouragement as I have stepped out into the public on my teaching and priestessing journey.

It's been a good summer so far. My garden is growing, my kitties are happy and just now, the blackberries are in season. Life is good and my heart is full.

Namaste - the light within me honors the light within you!

The Spiritual Practice of Freecell

If you've never played it, Freecell is a form of solitaire, except all the cards are spread out, face up, in vertical columns. You have four open "cells" at the top, which are used to shift cards around. The goal is the same as solitaire - untangle all 52 cards and pile them up by suit and number, in order.

It’s also a pretty powerful spiritual practice.      

Freecell is teaching me to work with what I have in front of me. The game has many moves, some of which seem like progress, and some that seem like backtracking. It’s not linear. I cannot simply do what I’d like to do. The card I want is buried beneath three cards for which I have no use. I have to deal with a chaotic and seemingly arbitrary jumble. Each tiny step leading me further along my circuitous route…just like life.

Just like real life, there are no jokers, no get out of jail free cards. There’s just raw material and a little bit of wiggle room. You have to shift it around until the chaos is transformed into order. If you fail? That’s it…or you can hit retry. That too, might be like real life, but none of us really know that answer. But back to Freecell.

The game has a certain flow, yet it’s also balanced by longer termed strategy than simply putting a card anywhere it can fit. Looking ahead a few moves, that’s the key. But then, one can easily overbalance in this direction and take on too much. Unbridled ambition doesn’t work in Freecell. It tends to just eat up your free cells and leave you a crucial onemove away from perfection.

It’s also showing me how it doesn’t matter if I can see where my step will land. The most unlikely moves can sometimes lead to the most brilliant streak of flowing, easy scores. It seems like such a bad idea, but I have to do something. So I take a chance…and then, eureka!

Freecell reveals my blind spots. I never knew it, but sometimes I am dyslexic with numbers or colors. I think I'm seeing clearly, but the reality is different. How like life, how like Yoga!

Sidebar: a Yoga teacher I studied with recently told me that asana (yoga poses) reveals imbalance and asana corrects imbalance.

Koans everywhere!
 

Anyhoo. I find that I make a lot of mistakes. I think I’m on a roll, maybe I’m just a wee bit too excited about that fact and BOOM! Saw the color wrong, went too fast or overlooked one crucial thing. At other times, frustration will lead me to act recklessly. 

I also find that I’m capable of some brilliant flow. I get into a fugue state and it becomes effortless. One move leads to the next in a harmonious rhythm. It feels the same as when I'm in an altered state creating artwork, when my martial arts mojo is strong or when I'm paddling well on a river. Flow is a whole other topic…I'll write more about that later.

To sum up, it's helping me:

• Use what I have.
• Take one step at a time.
• Look a few moves ahead.
• Balance effort and non-effort.
• Learn from blind spots.
• Flow.
• Trust.

Give it a try, and as always, tell me about your experience! Are there any mundane seeming things you use as a spiritual practice?