New Year: New Realizations: New Goals

Happy Holidays! With the craziness of the season, I have taken a break from the blogging aspect of my life. As Christmas has come and gone and the new year is upon us, I feel the need to free my mind and body from excess clutter and to reconnect with what is pure and life sustaining. I have definitely come to some realizations over the past few weeks and have decided upon some goals for the New Year to come.

What I have realized:

If I made a list of what I have come to realize in 2010, this post would be way too long. Instead, I will narrow my "epiphanies" (so to speak) to the last few weeks.

-Saving yourself for that one or two days of holiday binging is not worth the effects it has on the body.

-I function better as a person on whole raw unprocessed foods.

-Christmas is about giving, love and family- not about how many gifts are under the tree. It is about being receptive to a need that a loved one may have and complying to that need.

-No matter what comes your way, remember to breathe. It is the essence of life. When we breathe deeply, we rid ourselves of that which is stale and unnecessary in our lives and we have the opportunity to give ourselves that which is fresh and clean.

-2010 was a year of many realizations. I have made new space in many aspects of my life for growth.

So there you have it. Yes, it's a bit random.

After looking back at my goals 1 year ago, I am so glad to say that I have completed every one of them. I have a good feeling about 2011. Here are my goals:

-I will start the year with a 14 day cleanse and will finish up January by eating 100% raw and continuing with at least 80% raw. I was eating 80-90% raw up until the week before Christmas. Christmas Day was quite a discovery for me. I typically bake a ton of goodies at Christmas. I limited my baking to the day before Christmas this year and made a minimal amount. However, Christmas day came around and I literally pigged out. I am totally ashamed to admit it. I ate so many things that I normally do not ever touch....chips, ranch dressing, cookies, cheesecake, candy. This was a huge mistake....especially the dairy. I haven't touched a piece of meat in a year and a half and I do not struggle with it. When it comes to holidays and dairy, I break. Never again. The day after Christmas opened my eyes. I had the worst food reaction ever. My nose was running. I was sneezing repeatedly. My digestion was way off and I had the worst headache ever. I was tired. It is because of this occurance that I have chosen this goal.

-I want to grow and expand my business. It has been a great few months working with women on weight loss, strength, and endurance. It has been a pleasure introducing them to the wonderful benefits of yoga. I have added some great options to my menu of fitness activities. I have scheduled two morning retreats that include hiking, yoga and lunch. I hope to add motivational guest speakers to the retreats as participants gain interest. I have also added personal training and am excited to continue to help and inspire others this year.

-Join a CSA. A CSA is community supported agriculture in which you pre-pay for a share of fresh local organic produce to be picked up weekly. I have talked about it and thought about it for a long time now and am ready to join in. I feel this is one of the best ways to continue my support of small local farms.


These are my goals for health fitness and community. I hope that by stating my goals, I can begin to inspire others to unleash the power they posses within to do.

"I have been impressed with the urgency of doing. Knowing is not enough; we must apply. Being willing is not enough; we must do." -Leonardo da Vinci

Wrapping up the week...with gratitude

I am grateful for this week that is passing. I often speak in my yoga classes about gratitude and I can't express how important this word is to me and how I hope this can be part of your everyday life as well. Gratitude is being thankful and what a better month to think about this concept. It is defined as "the quality of feeling of being grateful or thankful." I ask my students to offer gratitude for their bodies and what they accomplish during their practice. I make a point everyday to be grateful for all that I am, all that I have and all that I have accomplished. I make a point each and every day to allow this to humble me.

I am thankful for my wonderful family and the journey that we are partaking in together. I really felt a sense of togetherness as my entire family, my niece included, woke up this Saturday morning, had breakfast and went to yoga class together and proceeded to the farmer's market. I can't imagine how this morning could have been more perfect. It's the little things that make me happy and fill my heart with gratitude. The morning was filled with health, life and love. I am humbled by what I have graciously given in my life and my heart is overflowing with the wonderful gratefulness that I speak of.

I am excited to see what the week to come has in store for me. It is my hope that it is a week filled with love and happiness. It it my hope that I can fulfill my duty to my community and help and inspire all those that I come into contact with. Even if it is just a smile, I hope to brighten some one's day. Perhaps trials may come my way as the week unfolds. Whatever comes, will be. This is the rhythm of life for which I am grateful for.

Holiday Boot Camp!

Holiday Boot Camp begins on November 8, 2010.

Let's fight the FAT this holiday season. Think FIT not FAT! I will help you stay focused on your goals as we approach the holidays. Don't wait till New Year's....start today!

Date: Mondays and Wednesdays

Time: 7-8 pm

Where: Murrieta, California

Please contact me for additional information by sending an email to thepowertodogroupfitness@hotmail.com

Blueberry Hemp Smoothie

I'm still on this raw food kick of mine and I am diggin' it. I'm reading Victoria Boutenko's book, "12 Steps to Raw Foods" and I find it really interesting. I'm learning to listen to my body is response to different foods. Anyhow, maybe some more on that another time because today I wanted to share an amazingly heavenly smoothie recipe that I tried from Penni Shelton's Raw Food Cleanse.

Blueberry Hemp Smoothie

2 cups water

1/2 cup hemp seeds

3 tbsp agave

8 ounce package of frozen organic blueberries

1 tsp vanilla extract or raw vanilla powder

1 frozen banana or 1 banana and 4-6 ice cubes

In a blender, blend water and hemp seeds until it forms a milky substance.

Add the remaining ingredients.

High in protein, antioxidants, omegas, potassium and it's delicious!

Attention Boot Campers!

Due to the rainy weather forecast for Monday evening, October 18th, boot camp will be held at an alternative location. If you are a regular to boot camp, check your email for details. If you haven't tried boot camp but would like to, send an email to thepowertodogroupfitness@hotmail.com. Time will remain the same- 7-8pm. Bring your mat, weights and water.

See you there!

Food Matters- Seriously

I am a vegetarian who strives for veganism. I do struggle with the occasional piece of cheese in my diet as I live in a home full of meat and dairy eaters. I only buy organic dairy for my family so I say to myself, "Well, it is organic, right?" and I take a nibble. Within 12 hours, my skin will break out and I see the effects; sometimes my stomach hurts. I do not struggle with the temptation to eat meat as I truly feel in the depth of my mind that staying fully clear of meat is the best choice for me. At times, I also like to dabble in raw foods. Those of you who follow my blog see that I have done Penni Shelton's raw food cleanses and the results are amazing.

The other day, Netflix recommended a documentary for me called "Food Matters." This is an AMAZING movie and I HIGHLY recommended it to everyone. The movie is based on Hippocrates' philosophy, "Let thy food be thy medicine and thy medicine be thy food." When I turned on the documentary, I was VERY close to taking a dose of sinus medication...this is something I NEVER do. Seriously, I was going to turn on the show, pop a pill and watch it. However, the opening was the Hippocrates quote. I decided to just sit down. The movie spoke a lot about the drug companies, lack of nutritional education in doctors, and the importance of eating raw superfoods as well as vitamin therapy for sickness and disease. I had a cold coming on. The next day was spent nursing it with oil of oregano, vitamin c, d3, zinc and many cups of echinacea tea. Cold....Gone.

Anyhow, watching this documentary as well as hearing the story of Philip McCluskey (below), I am ready for some serious dabbling in raw foods again. Please watch his story and if you can watch "Food Matters" because guess what my friend? Food REALLY does matter. It makes a difference in your energy levels, the quality of your life, your mood and most importantly your health. The movie says it, I have said, and MANY others have said, heard it and believed it- "You are what you eat." So eat well and be well and have a beautiful day!

Raw Food Weight Loss over 215 lbs & Transformed My Life #54

Mochi Waffles with Steamed Greens

This is so yummy that I have to pass this recipe on. I cannot take credit for it. It is from one of my favorite books, The Kind Diet by Alicia Silverstone. I go through phases where I will eat this for breakfast until I run out of mochi until I move on to something else. Measurements are approximate as I am typing the recipe from memory.

Brown rice mochi cut into strips (approximately 5 strips).

Brown rice syrup

1 oz of walnuts

Splash of lemon juice

Any type of greens for steaming.

Place greens in a steamer basket and begin steaming. I used lacinto kale in the picture.

You can purchase mochi from a health food store. I buy the grainaissance brand, plain. (There are other flavors). It comes in a flat rectangular shape. I cut my strips the short width of the rectangle about 1/4". Place the strips in the waffle iron with just a bit of space in between. This is going to seem strange as the mochi is hard and you are going to be wondering how in the world it's going to turn into a waffle but believe me it will.

While it is cooking, toast the walnuts in a dry skillet. Remove from heat and let the pan cool slightly. Add 1-2 tbsp brown rice syrup to the walnuts and squeeze some fresh lemon right into the mixture.

Your waffle should be ready. Remove from iron and put it on the plate. Drizzle your syrup on top and place the greens on the side. So filling and eating those greens first thing in the morning is a great way to start the day! Enjoy!

LOVE yourself, Part II

I went with my family to Sam's Club earlier today to buy a few things. As I walked around the corner, I looked around at all the shoppers. The number of overweight people I saw was saddening. I would have to say that 9 out of 10 people in that store today were at or near obesity. I wanted to help them. It is sad to see what our society has come to. Buying bulk of needless things- of guilty pleasures that should not be pleasing at all. Sometimes you have to ask yourself, "Is this benefiting me?" "Is this serving my purpose in life?" Our purpose in life goes so far beyond eating a dozen cookies and finding your body in a state of shock and dismay. Dig deep. Love yourself more than that.

I am not being critical or mean. I honestly feel that it is sad to see people walk around accepting mediocracy from themselves, in their relationships, from society and from the government that deceives us. Seek the truth. Love your self more than that.

This is the beginning of a new month, my friends. Take the next thirty days or so to challenge yourself and do something for you everyday- something that will serve your greater purpose in life. Meditate, get 30 minutes of exercise a day, drink 64 oz of water, drink a green smoothie. Do something productive and healthy for you today. Love yourself more.

Govindas and Radha kirtan in Goa, India

LOVE yourself

We are multi-faceted diamonds. We wear many hats. I am a teacher, a student, a wife, a mother, a sister, a daughter, a motivator, a life coach, an activist, among many others. Some people do not recognize me when I am wearing a different hat. Even my own husband finds it funny when he hears me teach yoga with my "yoga voice" or boot camp with my "fitness voice." These are all true and unique versions of me and I love each and every one of them. There was a time when there were parts of me that I would suffocate; never allowing them to reach the surface and never allowing them to grow to their full potential. Don't do this to yourself. You must learn to love yourself- every part. This is not something you can accomplish overnight. It's something we must learn to do. I have learned to do this through my yoga practice. I cannot stress enough the benefits of practicing yoga. I find it amazing that when I first began the practice I was competitive and simply looking for that edge through yoga. I only focused on the physical benefits. However, through intense study and a committed practice, I have found so much more. Yoga keeps me grounded and focused. Through yoga, I have learned to love myself, which opens my heart to love others more deeply. I can manage stress more effectively. Not only my body but my mind and my heart-both physically and spiritually- have become stronger. I love myself so I can love others. Allow this to be your mantra. And do it today. Don't wait until tomorrow. Don't wait until you have reached your goals.

I love myself so I can love others.

It makes the world a better place.....

Strength Training for Women

"Only men do weights," "I'm afraid doing weights will bulk me up or make me gain weight," Sound familiar, ladies? All too often women are afraid to begin a strength training routine because they are afraid they will get too bulky, gain weight or look too masculine. Please try to put these misconceptions out of your mind. Strength training is essential for overall health. A strength routine will tone and firm your muscles and boost your metabolism- therefore increasing the calories you burn on a daily basis. You will also increase your lean muscle mass and for every pound of lean muscles mass you have, you burn an additional 30-50 calories a day just because those muscles exist! Women do not have enough testosterone in their body to look like a male body builder- so no worries. Strength training also helps in injury prevention because we strengthen our muscles and our tendons. We experience improved balance as we train because we are creating a strong and solid foundation through our core and legs. By performing strength workouts, you will have a better overall quality of life.

So come on ladies, what have you got to lose? There is so much information out there on strength training and routines that are meant for you. Go buy yourself a few sets of dumbbells and get pumpin'...

Creamy Raw Sun-Dried Tomato Basil Sauce

At Sprouts Natural Market in Temecula (not to be confused with Sprouts Farmer's Market), they offer raw foods demos a few times a month. A few months ago, they featured this recipe that was simply delicious. The recipes that day were made using new raw products made from coconuts. The line is called Coconut Secrets. They have coconut nectar, coconut aminos (much like Bragg's) and coconut vinegar. I am sure that there are other that I am forgetting. Anyhow, I fell in love with this sauce when I sampled it at the store and finally made it myself just the other day and was reminded of how delicious it was. Here it is:

• 2/3 cup sun-dried tomatoes
• 1/2 cup raw organic cashews
• 6-8 fresh basil leaves
• 2 tbsp balsamic vinegar
• 1/3 cup coconut aminos
• juice of 2 lemons
• 1/4 cup coconut nectar
• 1 heaping tbsp chopped red onion
• 1 med size garlic clove
• 1 tsp thyme
• 1 tsp oregano
• black peppercorns and/or sea salt to top it off

Combine all ingredients in a blender or food processor.

This recipe makes a good amount.

With all the zucchini I've had in my garden this summer, I sliced one up like "noodles" with my mandolin and topped with this sauce. It can also be used as a dip. I used some yummy seed crackers to dip. Enjoy!

Fall Boot Camp Registration!

What is boot camp?

Boot camp is an hour long intense cardio and strength exercise circuit routine designed to meet the fitness needs of each individual. Boot camp workouts are efficient because you work your entire body-- heart and muscles--by going from one exercise to another with little to no rest. The workouts involve calisthenics like pushups, jumping jacks, crunches and other weighted and non-weighted exercises. Boot camp is appropriate for all levels of fitness. The difference lies in the intensity and effort you give it. In boot camp, your challenge is to take your body to its limit.

When: Fall classes will be held every Monday and Wednesday evening from 7:00-8:00 pm.(Class time may be adjusted slightly as it begins to get dark earlier.) First class is Monday, September 13 and the last class of the session is Wednesday, November 3.

Where: Harveston Community Park

Cost: $30 one time start up fee (which includes equipment fees, weight loss assessment, body analysis and recommendations) and $48 per month. For returning participants, the cost is $96 for 8 weeks of boot camp.

Payment options are as follows:

A) Pay start up fee and monthly fees up front and receive a discount. Price will be $120 ($6 discount) for 8 weeks of boot camp classes and weight loss monitoring.

B) Pay start up fee and first month ($78). October payment ($48) is due on October 4.

C) For returning participants, you can pay $96 up front or divide payment into two installments of $48 each.

Contact: For more information or to register, contact Stephanie Holloway at the Power to Do Group Fitness by calling (951) 541-8345 or thepowertodogroupfitness@hotmail.com

14 Days of Beauty: Day 14, The Legs

At some point today focus on your legs. Your legs ground you. Your legs are strong. Treat them with the respect that they deserve. Whether you give your legs a much needed toning workout, a soak in the bath, or a nice self-massage, pamper them today. Often we neglect this part of our body because and tend to hide them behind a pair of pants. Follow this routine today and you will be glad you did.

1. Perform a leg toning workout. Try squats, lunges, dead lifts, and/or calf-raises.

2. After your strength routine, soak your legs in a lavender salt bath. Lavender is soothing and salt draws toxins out of the skin.

3. Wrap your legs in towels that have been soaked in hot water.

4. Spray your legs with rose or lavender water.

4. Use coconut oil or any other natural oil and give your legs a little massage. Start at your ankles and massage in a small circular motion, working your way up to your thighs. Move back down to your ankles again and work in long upward strokes. Massage improves circulation and can smooth out cellulite.

5. Now put your feet up and elevate your legs. Rehydrate with a class of water with lemon and cucumber. Relax and last but not least: BREATHE! :)

14 Days of Beauty: Day 13, The Breath

I can't stress the importance of taking a few moments each day to focus on just breathing. Having been sick for the past five days for the first time in way over a year, I have been reminded to focus on the breath. Of course we do not need to focus on breathing in order to survive, but we want to do more than just merely survive. We want to shine. We want to be radiant. When we simply breathe to exist, we do not use the full capacity of our lungs. Our breathing is shallow and short. We breathe in this manner even when we exercise at a vigorous intensity. Take a few moments today and breathe deeply. Fill up your lungs to their full extent and exhale everything out; ridding your body of old stale air and toxins. Taking in more oxygen brings more oxygen to the blood and to the brain. The brain requires more oxygen than the other organs in your body. If it doesn't get a sufficient amount, the result is mental sluggishness, negative thoughts, depression and, eventually can affect the vision and hearing. Oxygen supply in our body declines as we age or if we live a poor unhealthy lifestyle. Oxygen is the most importnat, vital and essential nutrient in our bodies. It is vital for efficient functioning of the brain, nerves, glands and other internal organs. We can survive without food for weeks and without water for days, but without oxygen we will die within a few minutes.

Vist the following website and try breathing exercises listed here. Try to take the time each day to focus on the breath. This is the practice of pranayama in which you exercise breath control.

http://www.yogapranayama.net/

14 Days of Beauty: Day 12, The Stomach

We all want a beautiful stomach, right? Well we all can have one. Aside from keeping your skin nice through exfoliation and moisturizing, we also need to focus what is inside. Inside the core of our body is life. Many of our organs are encased in this area and just beneath the skin, we have muscles! We want to see those muscles. This takes focus and sculpting. First, we should talk about the importance of BMI and waist circumference. Carrying extra weight in your belly area can be dangerous and can put you at risk for heart conditions. For men, having a waist circumference of more than 40 and for women, having a waist circumference of more than 35 puts you at a high risk for serious conditions. What to do? First, you MUST watch what you eat. Losing weight is about cutting calories and committing to an exercise routine. However, more than 80% of your results come from how many calories you consume. I cannot stress this enough: Do not reward yourself with a giant piece of cake because you had a hard workout that day. This type of thinking must be reversed. Do not blow your hard work in a workout by eating badly.

Now back to having that beautiful stomach. In conjunction with a healthy diet and consistent cardiovascular exercise, the following routine done consistently will get you a beautiful stomach in no time. There is no equipment required....just floor space. How easy is that?

• Bicycle crunches Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring knees up to about 45- degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Keep even, relaxed breathing throughout.
  -Lie on the floor and lace your fingers behind your head.
  -Bring the knees in towards the chest and lift the shoulder blades off the floor without pulling on the neck.
  -Straighten the left leg out while simultaneously turning the upper body to the right, taking the left elbow towards the right knee.
  -Switch sides, bringing the right elbow towards the left knee.
  -Continue alternating sides in a pedaling motion for 1-3 sets of 12-16 reps.

• Vertical Leg Crunch
  -Lie on the floor and extend the legs straight up with knees crossed.
  -You can place your hands on the floor for support.
  -Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.
  -Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.
  -Lower and repeat for 1-3 sets of 12-16 reps.

• Long Arm Crunch
  -Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.
  -Contract the abs and lift the shoulder blades off the floor.
  -Keep the arms straight and avoid straining the neck. If you feel neck pain, take one hand behind the head while keeping the other arm extended.
  -Lower and repeat for 1-3 sets of 12-16 reps.

• Reverse Crunch
  -Lie on the floor and place hands on the floor or behind the head.
  -Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed.
  -Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
  -Lower and repeat for 1-3 sets of 12-16 reps.
  -It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.

• Plank
  -Lie face down on mat resting on the forearms, palms flat on the floor.
  -Push off the floor, raising up onto toes and resting on the elbows.
  -Keep your back flat, in a straight line from head to heels.
  -Tilt your pelvis and contract your abdominal to prevent your rear end from sticking up in the air or sagging in the middle.
  -Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.

14 Days of Beauty: Day 11, Elbows and Knees

We've all had trouble with our elbows and knees having a slightly darker coloration than the rest of our skin. To help with this, mix a half of a teaspoon of fresh squeezed lime juice with 1 teaspoon of my favorite oil- coconut oil and apply to these areas. Let the mixture remain on the skin for approximately 15 minutes. While the mixture is on your skin, fill your sink with hot water and let a wash cloth soak in the water. When your 15 minutes has expired, use the hot tail and scrub the areas briskly; removing the mixture. For best results, repeat daily for about two weeks.

Coffee Creamer or Cigarettes?

I'm taking a brief break from the "14 Days of Beauty" posts to discuss an extremely important topic: cholesterol. Consider the following statistics for this individual:

Sex: Male

Age: 40

Height: 5'10"

Weight: 170 lbs

Activity level: active exercise everyday

Diseases or conditions: none, except for some moderate low back pain

Smoker: NO

Drinker: NO

Diet consists of mostly lean protein, grains, organic dairy, low to moderate amounts of fruits and vegetables, coffee and water. Individual consumes very little fast food- 1-2 x's per month.

This person sees their doctor regularly and at the age of 40 the doctor orders routine blood work. The patient gets the blood work and after a few days, calls the doctor for results of his blood work. The blood work shows the patient has high overall cholesterol levels; the LDL (bad cholesterol) levels are extremely high- so high they were off the charts and wouldn't register, HDL (good cholesterol) was low and triglycerides were too high. The results also showed a Vitamin D deficit.

He was dumbfounded. This person has been very active his entire life and makes it a point to engage in some type of physical activity everyday. He runs on a consistent basis. He recently lost about 2o-25 lbs by really cleaning up his diet. At the time of his blood work, he had been on a vegetarian diet for two weeks. And a Vitamin D deficiency? He is in the sun everyday and most of his workouts are outdoors. He immediately began looking at all aspects of his diet, looking for cholesterol and saturated fat content. It came down to what he thought was a minor splurge every day. He drank approximately 3- 20 oz cups of coffee daily with enough Nestle French Vanilla Coffee Creamer to make it taste good- which for him is about 7-8 tbsp per 20 oz cup.(OUCH!). When you look at the ingredients list, here is what you see:

Water, sugar, partially hydrogenated soybean and/or cottonseed oil, and less than 2% of sodium caseinate (a milk derivative), dipotassium phosphate, disodium phosphate, mono and diglycerides, natural and artificial flavors, cellulose gel, cellulose gum, color added, carrageenan.

Then you read the nutrition information and, hey it doesn't look so bad, right? For 1 tbsp, you get 1.5 grams of fat, none which are listed as saturated, trans, polyunsaturated, monounsaturated fats, no cholesterol, 30 mg of sodium, only 5 grams of sugar and no protein.

Here is the problem- the third ingredient, which you see highlighted in red. Partially hydrogenated oils are TRANS FATS!! I am not quite sure how Nestle is able to get away with saying there is no trans fat in their product.

This man I am speaking of is my husband and this angers me to my core.

Read this excerpt taken from http://www.becomehealthynow.com/article/conditioncardio/135

Poisons in Our Diet

Why not consume partially hydrogenated fats or oils? Because by the definition of "poison," partially hydrogenated fats and oils are poisons. Dorland's Medical Dictionary defines "poison" as "any substance which, when relatively small amounts are ingested ... has chemical action that may cause damage to structure or disturbance of function, producing symptomatology, illness, or death." (1) Partially hydrogenated oils do not exist in nature. Partially hydrogenated fats and oils are processed versions of naturally occurring fats and oils. In nature, most dietary fats and oils exist in a structural form which is called the "cis" form. When these natural cis form fats are processed by bubbling hydrogen gas through them at high temperatures, they become partially hydrogenated which changes their structure to the "trans" form. The natural cis fat has a bend and the processed trans fat is a straight molecule. This difference in cis and trans shapes is of major significance. When eaten, fats and oils are incorporated into cell membranes altering the composition of these delicate structures. When they interact with normal fat metabolism, they disturb function in a most deleterious manner. Hence, these substances meet the definition of a poison." Trans fats interfere with important, normal functions by inhibiting enzymes which are necessary for the body's normal metabolism of fats and they keep doing it for a long time.

Before I lost my weight, I used this in my coffee too. Then I read the label one day and researched a bit on hydrogenated oils and decided to stop drinking it. I brought this to my husband's attention and he figured that he had cleaned up his diet so dramatically that this is the ONE thing that he could indulge in. I began using coconut milk creamer in my coffee and have since dropped the coffee habit altogether and now start my day with loose leaf Yerba Mate.

My husband poured out the last bit of creamer about a week ago and began searching for other alternatives such as silk soy milk creamer. He has also cut back his coffee intake dramatically. He went from about 50-60 ounces a day to only 16 ounces. He is eating oatmeal daily and has increased his intake of fruits and vegetables. He is also taking a fish oil/borage oil/flaxseed oil supplement as well as the 5000 IU's of Vitamin D that the doctor recommended. (We're still not sure of the reason behind this.)

He purchased a home cholesterol test after being off the creamer for about a week. His overall cholesterol was back to a normal level- 170. His LDL was still high and his HDL was still low, but the numbers were better than they had been. So we are seeing improvement. He will return to the doctor in a few weeks for an official retest. Taken from the same source above, "When you eat normal cis fats, the body metabolizes half of them in 18 days. When you eat trans fats the body requires 51 days to metabolize half of them. This means that half of the trans fats you eat today will still be inhibiting essential enzyme systems in your body 51 days from now." I'd like to see his blood work in a few months.

This has been an emotional roller coaster for me. I couldn't help but feel responsible. I cook his food and buy his groceries. The meals that I prepare for him are healthy and organic. I should have put my foot down with the creamer. It disgusts me. I can't imagine what would have happened if he kept drinking it. He had been drinking that creamer for about five years. It seems like a person could get away with smoking cigarettes longer than they could get away with drinking that partially hydrogenated POISON.

A lesson I would like you all to take from this: Read your labels. Do not overlook ingredients that you know are bad for you. If there is an ingredient you are not sure of, look it up. Even better, if you can't pronounce it, stay away from it. The shorter the ingredient list, the better. Health is a gift....savor it.

Free Yoga on Monday: Cancelled this week

Yoga this Monday (July 19) will be cancelled, but is back on the schedule for next week. Feel free to join us for boot camp on Monday evening, 7pm at Los Alamos Sports Park. Just $10 per class for walk on.

Have a beautiful Sunday!

14 Days of Beauty: Day 10, The Hair

Try not to wash your hair too often as the hair can become dry. Some say this is a myth, but in my own experience, I find it to be true. Taking a break from washing lets the natural oils from the scalp naturally moisturize your hair. You can also try a homemade hair mask by combining a mashed avocado and coconut milk, apply to hair and comb through. Leave on for approximately 15 minutes. Of course you can also apply straight coconut oil to the hair in the same manner. An added soothing benefit is to warm the coconut oil slightly before applying. Coconut oil is my favorite for everything from smoothies to skin care. Last but not least, remember that beautiful hair begins within the body; meaning to eat healthy and well. Green leafy veggies are excellent for hair growth as well as raw pumpkin seeds.

14 Days of Beauty: Day 9, The Heart

Your Heart is a symbol of the pulse and energy of life. It is such a sacred organ, that without it, we would fade away. Often we shut down and do not give ourselves the attention we need because we are so focused on others; we neglect ourselves. We may and often do overlook the value in safeguarding ourselves in a nourishing and healthy manner. As a result, we are challenged with various issues like depression, nervousness and problems and conditions that threaten our heart and our health..

Today’s tips:

Keep the shoulders engaged at all times by maintaining posture and alignment. This facilitates keeping this area accessible and open physically and mentally.

Practice yoga poses that open this area. We often spend a lot of time with our shoulders slumped forward and our chest caved inward. Poses such as bow pose, fish, bridge or wheel counteract this and open this area.

Spread lavender or rose oils to the chest area at the end of each day.

Keep your heart at the forefront of your consciousness in everything that you do. Whether its physical and you are eating foods that are good for your heart, engaging in cardiovascular activity to improve the strength of your heart or if you are mentally keeping your heart “open” to new experiences and new journeys in life, value your heart and the sacred role that it plays.

14 Days of Beauty: Day 8, The Neck

Many times we neglect our neck area. Remember when cleansing, moisturizing and exfoliated to not forget the neck. The neck and shoulder area is another area in which we carry stress. A massage to this area is of great benefit. You do not have to pay a massage therapist for such a treatment as you can perform a neck massage yourself. You can stimulate lymphatic drainage by performing the following technique. Remember to use care when massaging the neck.

After performing your daily skin care regimine, find a relaxing area to sit. First, carefully and gently place your fingers on either side of the neck just under the ears. Gently manipulate the skin in a downward motion toward the back of your neck. Repeat this approximately ten times while changing the position of your fingers each time to a lower position on the neck further away from the ears. Now, move your fingers to the tops of your shoulders. Gently and carefully massage the skin toward the collarbone. Do this approximately five times.

Chakras: The Throat

The neck is the location of the throat chakra. The color representing this chakra is blue. In this area, we verbalize and communicate. This chakra governs knowledge, health and decision making.

You can perform yoga asanas that open the throat area. Take a wide stance, facing the toes outward slightly. Interlace your fingers behind the back while keeping your arms staright and let the shoulders relax down and back. Let your head drop behind you, opening the throat. You are still in a standing position. Take five to ten deep breaths.

14 Days of Beauty: Day 7, The Lips

When you meet someone, one of the first things you notice is their face. Your lips and mouth are holders of expression and much attention is drawn to this area. Many of us, pay lots of attention to our face with our skin care regimens. We cleanse, exfoliate and moisturize; often working around the lips. Purchase an extra soft toothbrush and save it for use on the lips. Brush your lips daily. Once or twice a week, make a homemade lip mask and apply it. The result will be soft and beautiful lips....worth a kiss or two. xoxo


Lip Mask
2 tbsp turbinado sugar
1-3 tsp honey
a few drops of olive oil

Place the sugar in a small bowl and begin adding the honey by teaspoons until it reaches a nice thick consistency. Add in a few drops of olive oil. You may use your "lip brush" (see above) to gently apply or simply use your finger. After rinsing with warm water, apply a natural lip moisturizer or lip balm. This routine is best done before going to bed.

14 Days of Beauty: Day 6

Today, wash your face with a good cleanser. I use Avalon Organics Lavendar Facial Cleansing Gel. Afterwards, give your face a good steam. Fill the sink with hot water and make a tent with the towel. Add a little eucalyptus oil or other essential oil to the water. Breath deeply. Pat your face dry and apply some coconut oil to moisturize.

Most of all, today....love yourself. Take a good look at yourself in the mirror and find something that is beautiful about you...something you love. Treasure yourself. Take care of you and know that you are unique and beautiful.

Namaste.

14 Days of Beauty: Day 5, The Tongue

It sounds a bit strange, but today let's focus on the tongue. Upon waking in the morning, your tongue should be scraped before brushing your teeth. It is said that the thick layer upon your tongue in the morning is a build up of toxins in your system. It is important to rid yourself of these toxins.

Smoothies

In trying to take advantage of summer, I am making it a priority to eat lots of raw foods. Today I've been experimenting with smoothies and have had some great results. Here is what I have come up with.

Raw Chocolate Chia Breakfast Smoothie

1 banana
8 oz. almond milk
1 tsp chia seeds (soaked for 15 min.)
1-2 tsp raw cacao powder
ice as desired

Blend all ingredients on high speed in the blender. So de-lish!


Summer Green Smoothie

1 banana
8 oz apple juice (I juiced my own)
4-5 leaves rainbow chard (from my garden!)
1 kiwi
1 pink grapefruit
1 sprig of mint (from my garden too!)
1 tsp bee pollen
1 tsp raw honey
ice as desired

Blend all ingredients on high speed in a blender. The mint gives this smoothie a super refreshing taste. I was really impressed! I had a mini bowl of raw sunflower seeds, raw pepitas, and pecan pieces with this. Very tasty!

14 Days of Beauty: Day 4, The Forehead

Give yourself a forehead massage sometime today. We carry a lot of tension in this area. Massage is a good way to increase circulation and smooth out those worry lines we often create.

Lift the heel of your hand to the center of your forehead, to the space between your eye brows.
Allow all the weight of your head to fall forward into the heel of your hand.
Breathe long and deeply.
Begin making small circular rotations with the heel of your hand on your forehead.
Do this first clockwise and then counter clockwise.

Rub a small amount of essential oil on your temples for an increased relaxation effect.

Chakra

This chakra is known as the "third eye." The color assocation with this chakra is indigo and

relates to self responsibility. We are responsible for our own lives, we have a responsibility to ourselves to follow the our path and we need to trust our intuition. We need to focus on the whole picture and act with knowledge, love and compassion. We must not act upon satifsfaction or ego. This energy connects us to our unconscious self, and creates the experience of being part of the whole universe.

14 Days of Beauty: Day 3, The Face

Avocado nourishing facial mask

Avocados hydrate and nourish the skin. This is deal for dry skin, or for those that live in dry areas. It also can be used for normal skin type. This mask is rich in Vitamin E which restores the skin’s surface while improving the skin’s texture overall.
This mask also contains carrots that are rich in beta-carotene and antioxidants.

Ingredients
1 avocado (peeled, pitted and mashed)
1 carrot (cooked and mashed)
3 tablespoons of honey

Preparation
Combine all the ingredients and apply on the face and neck. Leave on for 15 minutes and rinse well.

14 Days of Beauty, Day 2: The Eyes

Home treatment for puffy eyes

This easy restorative treatment removes puffiness in a short amount of time.

You will need:

- 1 organic potato
- organic cotton facial pads

---or---

- chamomile tea bags

Directions:

1. Grate a potato and collect the juice in a bowl.
2. Apply the potato juice to damp cotton pads.
3. Place over the eye area for about 15 minutes. For extreme problems leave on for 30 minutes.
Chamomile tea bags placed over the eyes in the same manner are also a good alternative.

Drinking about a quart of nettle tea can also help reduce puffy eyes.

When you notice that you have bags under the eyes, it may indicate that your kidneys are under stress or you may be suffering from food allergies. Keep a close eye on the foods you are eating.

14 Days of Beauty

We crave beauty. Whether it be in ourselves, our loved ones, our relationship or in our surroundings. This month, I will give a daily beauty tip. Make it your goal this month to pamper yourself daily, even if it is just for a moment. It is so important that we love ourselves first before we give a part of ourselves to others. Know that YOU are important, beautiful, unique and powerful.

Let's focus on the head: the crown.



Today, take care of your crown by massaging the scalp with jojoba oil or shea butter. This invigorates, while simulating and increasing the blood flow and circulation to this area.



For those of you that enjoy reading about or connecting to your chakras, or main energy centers, this is the crown, the seventh chakra, and the color associated with it is violet. This is the connection to your higher self. Disease can result from an imbalance of energy in this chakra. The violet energy connects us to wisdom and inner strength. It also purifies our thoughts and feelings, giving us inspiration in all of our duties. It develops artistic talent as well as creativity.

Recommended Reading

Here is a list of a few of my favorite books and can be added to your summer reading list.

Skinny Bitch by Rory Freedman and Kim Barnouin

The Kind Diet by Alicia Silverstone

Total Yoga by Tara Fraser

The Conscious Cook by Tal Ronnen

Becoming Vegetarian or Becoming Vegan

Raw Food Cleanse by Penni Shelton

Master Your Metabolism by Jillian Michaels

Happy Reading!

Eating Healthy on the Road

Being the mom of a talented young sprinter means traveling to distant places in the summertime. Road trips can pose a challenge for the health conscious but know that it is not impossible to maintain your focus. Planning is essential. The day before we leave for a trip, I shop and prepare a variety of healthy snacks and lunch to eat while traveling. We take a cooler with ice and keep it within reach as well as a case of water. If your destination has a refrigerator and/or microwave (which I try to only use during travel but that's another post), you can plan meal accordingly. If not, here are some tips for acquiring healthy food in various places:

Gas Station
Believe it or not, gas stations usually have apples, bananas, or oranges. For your non-vegan eaters, most stay stocked with string cheese and yogurt. Choose pretzels over chips. Grab a single serving box of whole grain cereal. Stay away from the candy and soda. Many gas stations have protein bars but remember to read your labels as some can have up to 300 calories and more than a fair share of sugar. Nutrigrain bars have high fructose corn syrup in them so do not think that these are healthy alternatives.

Fast Food Restaurants
When I first started losing weight, I obtained the nutrition pamphlets from most fast food places. Sometimes, particularly on the way home, eating at these places is inevitable.
Here are some of my choices:

Taco Bell- Fresco bean burrito and a side of rice. This is approximately 400 calories.

McDonalds (which I despise but sometimes is the only place around for miles)- southwestern grilled chicken salad without the chicken of course. There is a good variety of greens, black beans, corn and if I remember correctly tomatoes. Do not use their southwestern dressing instead choose the balsamic. You can get out the door in under 350 calories.

Del Taco- Veggie works burrito with no cheese or sour cream and guacamole on the side. With the sour cream and cheese and guac, it's about 700 something calories. Take these ingredients out and you're in the safe range- probably in the 400 range.

Subway or any sandwich shop- veggie sandwich with no cheese or mayo.

Burger King- Many have veggie burgers however they most likely are not vegan. Check their salads and stay away from cream dressings as they are loaded with fat and excess calories.

The key here is reading those nutrition pamphlets. Grab one before ordering to ensure that you are making a good choice. If you are going through the drive-through, park first, run inside to use the bathroom and get the pamphlet. Read it and choose accordingly.

Standard Restaurants
Grilled veggie sandwiches, salads with balsamic. Order a side of steamed veggies or fruit instead of fries or coleslaw. Water or unsweetened tea instead of soda.

Hotel Continental Breakfast
Whole grain toast and fruit. Many also have oatmeal or whole grain cereals.

Starbucks
The perfect oatmeal is a good choice for breakfast. Before I became vegan, I would get the spinach, egg and feta wrap which is not too high in calories. Tall soy chai latte or rooibos tea with soy milk are my choices for drink Take some stevia along in your purse and stay away from artificial sweeteners. They also have nutrition pamphlets for their drinks and food. Get one.

Sunrise and Sunset Yoga

Sunrise Yoga
Warm up to your day with this gentle and refreshing outdoor yoga session in a serene lake setting. This class is suitable for all levels.

When: Tuesday mornings at 6:30 am beginning July 6, 2010.

Where: Harveston Lake. Please meet in the gazebo.

Bring: A yoga mat, towel or blanket and water.

Sunset Yoga
Bring closure to your day with an invigorating yoga workout in a peaceful forest like setting. This class is suitable for all levels.

When: Thursday evenings at 7 pm beginning July 8, 2010.

Where: Sykes Ranch Park located on Hayes Avenue in Murrieta (across the street from Creekside High School).

Bring: A yoga mat, towel or blanket and water.

Cost: Classes are $8 when purchased individually. You may purchase a punch card for $40. This is a pass to 6 classes. Pass must be presented at time of class.

A 24 hour advanced registration is required for all classes. You can RSVP my sending an email to namastephanie@hotmail.com. You will be sent a confirmation in return.

Announcing Summer Weight Loss Bootcamp!

What is boot camp?

Boot camp is an hour long intense cardio and strength exercise circuit routine designed to meet the fitness needs of each individual. Boot camp workouts are efficient because you work your entire body-- heart and muscles--by going from one exercise to another with little to no rest. The workouts involve calisthenics like pushups, jumping jacks, crunches and other weighted and non-weighted exercises. The difference lies in the intensity and effort you give it. In boot camp, your challenge is to take your body to its limit.

When: Every Monday and Wednesday evening from 7:00-8:00 pm. First class is Monday, July 12 and the last class of the session is September 1.

Where: Los Alamos Sports Park in Murrieta

Cost: $30 one time start up fee (which includes equipment fees, weight loss assessment, body analysis and recommendations) and $48 per month. Payment options are as follows:

A) Pay start up fee and monthly fees up front and receive a discount. Price will be $120 ($6 discount) for 8 weeks of boot camp classes and weight loss monitoring.

B) Pay start up fee and first month ($78). August payment ($48) is due on August 2.

To register, please contact me at thepowertodogroupfitness@hotmail.com

New Classes Forming in July!

I am excited to announce that the following classes will be added in July:

Outdoor Sunset Yoga- Thursday evenings from 7-8 pm, fee to be determined

Boot Camp- Monday and Wednesday evening from 7-8 pm, 8 week session, fee to be determined, park location

More details will be announced soon. Keep checking back for updates!

Sauteed Veggie Medley with Cooked Quinoa

I love to follow a great recipe, but sometimes its fun to just experiment in the kitchen. I like to look at what I have on hand and create. For lunch today, I did just that. Here is what I came up with.

Sauteed veggie medley with cooked quinoa.

- 1 stalk of celery, sliced

- 1/4 cup purple cabbage, sliced

- 1 cup broccoli, chopped

- 1/2 zucchini, diced

- 1/4 cup baby spinach

- 5-6 cherry or grape tomatoes, sliced into thirds

- 1/2 cup of cooked quinoa

- 1 clove garlic, minced

- dash of shoyu

- sprinkle of garlic powder

- 1 tbsp safflower oil

Heat safflower oil in the pan on medium heat. Add garlic, saute for 2 minutes or so. Add zucchini, celery, broccoli, and cabbage. Add a bit of garlic powder to your preference. Saute lightly over medium heat until veggies are tender. Add tomatoes, saute for 2-3 minutes longer. Add quinoa and blend everything together. Add spinach add cook until wilted. Finish off with a splash of shoyu.

You may be wondering, "what is quinoa?" I discovered this grain when I became a vegetarian as it is high in protein and super healthy. I often cook a large batch of it early in the week and eat it as the week goes on. Here is some brief information about it:

Over 5000 years ago the Incas cultivated the grain-like seed quinoa as one of their staple crops. Quinoa, (pronounced keen-wah) when cooked, is light, fluffy, slightly crunchy and subtly flavored. But its flavor is only part of why quinoa is such an amazing "supergrain."
Some of the nutrients in quinoa include:

Complete protein. Quinoa contains all 9 essential amino acids that are required by the body as building blocks for muscles.

Magnesium helps relax your muscles and blood vessels and effects blood pressure. Quinoa contains high levels of this vital nutrient.

Fiber. Quinoa is a wonderful way to ensure that you consume valuable fiber that eases elimination and tones your colon.

Manganese and copper. Quinoa is a good source of these minerals that act as antioxidants in your body to get rid of dangerous cancer and disease-causing substances.

Compared to other grains, quinoa is higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc than wheat, barley, or corn.

There Are No Limits and There Are No Excuses...

A mantra that I have adopted over the past year, as you can tell by my blog name, is "The Power to do." Many of us do not realize we all possess the power to do many things in our lives. Some of us come to this realization more quickly than others. Some may not realize this power, but we all have it. Health is powerful and becoming healthy is contagious. This has been the case in my family. I have two brothers who have both lost a substantial amount of weight, an active husband who became 25 lbs lighter due to healthier eating and three daughters who are willing to try new things. This post is about my brother who has experienced the most drastic weight loss out of everyone in my family.

My middle brother, Darren who is 44 years old, has gone up and down with his weight over the last decade or so. In our family, the males have a history of heart issues. My grandfather, great uncles and my dad have all had problems with their hearts. When Darren's weight skyrocketed to approximately 275 lbs, he decided that something had to be done. He slowly started to lose weight by eating in moderation and being more mindful of what he was eating. As the weight started coming off, he made a discovery. He found that he could MOVE again. He began cycling on a regular basis and using the treadmill as well. It would be no shock to anyone these days to find Darren riding 35 miles in a single day and stopping mid-way for a morning yoga class (taught by his sister, of course). While vacationing in Hawaii, and without a bike, he decided to run. That day he ran an amazing six miles. He has now added some road runs to his routine, even though cycling is his first love. He may be taking on the role as cross country coach at a local high school. His main fitness goals are improving his cardiorespiratory endurance in order to maintain a healthy weight and a healthy heart.

He has cut fast food from his diet which once was what sustained him. He has a fabulous garden with chickens that roam through it and produce high quality free range eggs. Fruit and lean protein are now a mainstream part of his diet. He now eats to live instead of living to eat and truly feels that moderation in one's diet is key. Food is his fuel and not his comfort. He commented that losing weight is painful but now he is through it and he is finally living. He also commented recently that "There are no limits and there are no excuses." This is a motto we should all focus on each and every day.

Now, be inspired and "get living." :)

Darren- before his weight loss.

Darren today. More than 100 pounds lighter.

Monday, May 31...

...is Memorial Day. There will be no yoga class at Brookfield Park due to the holiday. This class will resume on Monday, June 7 @ 11am. If you are local, I urge you to take advantage of these free sessions. The format is casual and if you have children, they are welcome to play at the park while we practice. It's a good idea to either bring two yoga mats or bring a blanket to place under your mat to protect your good mat from moisture and grass stains.

Women's Health Day

Women’s Health Day

Friday May 21, 2010 6:30-8:30pm

Featuring…

Dr. Laurie Blanscet

I am a board certified family physician. Being a family physician, I am experienced in treating the entire family - from newborns to grandparents. Licenses & Certifications: AOA Board of California, AAFP Board Certification, DEA, ACLS Recertification
Hormone Balancing

This is great for women (and men) of all ages. If you are having irregular periods, heavy periods, PMS symptoms, infertility, mood issues, menopausal symptoms, bone thinning, prostate problems, insomnia or other issues that may be related to hormonal imbalance then come to this class. This class will also deal with some every day health issues.

You may have heard about Arbonne but not fully understood the advantages that Arbonne’s products have over other products on the market. Many people comment on how good I look or how much energy I have. I truly have to attribute that to using a complete line of Arbonne products along with a healthy life style. Because I want you to live a healthy life, I have chosen to share with you what I have learned about these products

http://www.drblanscet.myarbonne.com/

Stephanie Holloway

Stephanie Holloway is a certified group fitness instructor through the Aerobics and Fitness Association of America with an emphasis in yoga. She has a passion for nutrition and is an avid researcher in this area. Stephanie struggled with weight for much of her adult life. Once she acknowledged to herself that she had to make a change she developed her own diet and fitness regimen that would become a permanent part of her life. A healthy life requires daily attention and a mindset that no obstacle or excuse should get in the way of ones health. Through a strict vegetarian diet and a commitment to fitness, she lost over sixty pounds. Yoga has been a consistent part of her fitness program from the beginning as it was the seed to her success. The rigor, discipline and tranquility of yoga helped her maintain her focus throughout her journey. Due to her success and overwhelming physical change, she became a magnet to others in need. The need to help others was obvious as she understood the pain that is often associated with being overweight. She began a website blog to answer the many questions that she was overwhelmed with and began instructing her own yoga classes to spread the joy of a healthy lifestyle. Yoga was the instrument of her success and she wanted others to discover its possibilities. She feels it is her calling in life to help women understand that they too have the power within them to be healthy through natural methods and can affect the lives of their entire family.

http://www.thepowertodo.blogspot.com/

Can’t wait to see you there,

Cecilia and Debra

RSVP: Belle Handbags 39530 Murrieta Hot Springs Road Ste. 206

Murrieta, CA 92563 (951) 461-8567

Belle Handbags and Accessories: Local Business Review

Located in Murrieta on the corner of Murrieta Hot Springs and Margarita Road in between Fresh and Easy and Affordable Fitness is a fabulous boutique full of treasures to make any girl smile. I have been a customer of Cecila Becerra ever since her boutique opened a few months back. With chic decor inside and the theme of Paris all around, you will find jeans that mimic the "True Religion" style, dresses, hats, handbags and authentic jewelry made with swarvoski crystals that will give you that perfect look all while fitting your budget. I always get compliments when I wear clothing from Cecilia's store. The best part about this boutique is the personal service I receive. I also love the fact that buying from this boutique keeps money within our community and supports a local business owner.

Dress up and accessorize with Belle Handbags and Accessories where you will find
the latest trends and style purses, jewelry and clothing at affordable prices.
New shipments arrive every week.

Cecila makes a visit to her store exciting by hosting many different types of events. Her latest event is "Women's Health Day." There will be guest speakers talking about women's health and I will be speaking about the benefits of yoga. Women's Health Day will take place on Friday, May 21 in the evening. More information to follow.

Thirsty Thursday- Homemade "Gatorade"

Being the mom of a very talented athlete, I try to provide the best possible nutrition for my young sprinter to perform well. Sports drinks like Gatorade and Powerade are filled with yucky ingredients and have no real fruit juice in them at all.

Give this one a try....

1/2 cup orange juice or 2 oranges juiced

1/2 cup apple juice or 1 apple juiced

1 lemon, juiced

1 limed, juiced

1/2 teaspoon ascorbic acid (vitamin c powder)

1/4 teaspoon sea salt

1 tbsp raw honey

8 ice cubes

Juice all ingredients and then blend everything in a blender. If you are not juicing and using commercial juice, try to get organic and unpasteurized if possible.

You may dilute with water to taste as it is quite salty. You can store this drink in a sports bottle and keep in a cooler for those long days.

Oatmeal, Walnut and Dried Plum Cookies

I cannot take credit for this recipe. It came from Alicia Silverstone's book The Kind Diet, and I am a huge fan of her book. I feel the need to pay this one forward. I was surprised at how wonderful these cookies tasted. The lack of nasty ingredients made them even more appetizing. My picky four year devoured two and had to be cut off.

Makes about one dozen cookies (thank goodness that's all)

1 cup quick-cooking rolled oats
3/4 cup whole wheat flour
1/3 cup maple sugar (I have yet to find maple sugar, so I used organic cane sugar)
2 tsp baking powder
1 tsp baking soda
1/4 tsp sea salt
1/3 cup maple syrup
1/2 safflower oil
1 tsp vanilla extract
1/2 tsp molasses
1/4 cup chopped dried plums (or other dried fruit)
1/4 finely chopped walnuts

Preheat the oven to 350 degrees.

Combine oats, flour, sugar, baking powder, bakig soda, and salt in a large bowl. In a separate bowl, combine the syrup, oil, vanilla extract and molasses. Add the wet ingredients to the dry and stir. Fold in dried fruit and nuts.

Roll tbsp size scoops of dough into balls. Place on a baking sheet....I used a pampered chef stone. Press the tops of the balls down slightly to flatten. Bake for about 10 minutes or until lightly browned. I let mine cool on the stone until they hardened. So delicious!

Variations: Replace flour with gluten-free baking mix as long as it does not inlcude baking soda and baking powder. You may also use braley or spelt flour and if you HAVE to unbleached all purpose flour. Throw some other types of nuts in or carob chips.

Deodorant: A Stinky Situation

For the past few months, I have been on a quest to find a natural deodorant that works. The key word here is “works.” Why buy a natural deodorant? Because what you put on your skin is absorbed directly into your bloodstream. Now we don’t want to put any harmful ingredients in our bodies now do we? Especially when we are doing all that we can to only eat good and natural foods. Why mess it up by putting harmful things on our skin. Some ingredients that you want to avoid when choosing a deodorant are any aluminums and parabens which also go by the aliases methyl, ethyl, propyl, benzyl and butyl. You also want to avoid triclosan, talc, and propylene glycol.

Here is a brief heads up as to why these ingredients are harmful.

Aluminum- it accumulates in the body. There is also a possible link between aluminum and Alzheimer’s Disease.

Parabens- are toxic. They may also cause reproductive harm. Notice all of the problems with women having fertility problems? Umm yeah.

Triclosan- this can irritate your skin. It kills harmful bacteria but here is the catch, it also kills healthy bacteria. Triclosan may contain carcinogenic contaminants. FDA classifies it as a pesticide. What?!

Talc- may contain asbestiform fibers.

Propylene Glycol- is a neurotoxin and may cause kidney or liver damage. The EPA says it's not fully investigated for carcinogenic potential. I have found this ingredient is many products from sunscreen to margarita mix. Crazy, I know….

So what do we do? Well, I tried a natural deodorant from Nature’s Gate. It did NOT work. I notice when my diet is higher in raw foods, I don’t even need a deodorant. However, grains tend to make me stinky so going without help is not on option. I am a frequent reader of Healthy Bitch Daily and finally found the answer. It is La Vanila Laboratories Healthy Deodorant. I kept going on and on about how I wanted to buy and try this product (sold at Sephora) so a friend of mine surprised me with the product as a gift. She wanted to me try it out and give the feedback. She had been on a quest for a good deodorant as well. Well, it worked! I decided to really put it to the test when I ran four miles and then taught a 60 minute yoga class outside on a warm day. It allows you to sweat and you do want to sweat to get rid of toxins in the body. The good thing is there is no nasty smell- not even a hint. I have the vanilla grapefruit and am sold on being a regular customer to this product. It is really expensive ($18) but I think that it will last. I’ve had deodorant last me six months or more.

Here are the ingredients:

Aloe Barbadensis Leaf Juice (Aloe Juice, Water), Propanediol (Corn Derived), Zea Mays (Corn) Starch, Sodium Stearate (Coconut Derived), Silica, Carrageenan (Seaweed Derived), Stearyl Behenate (Coconut Derived), Citrus Medica Limonum (Lemon Peel Oil), Inulin (Artichoke Derived), Saccharomyces Ferment, Alpha-Glucan Oligosaccharide (Sugar Derived), Yeast Beta Glucan, Lonicera Caprifolium (Honeysuckle) Flower Extract, Usnea Barbata (Lichen) Extract, Valeriana Officinalis Root Extract (Valerian), Hydrastis Canadensis (Goldenseal) Extract, Melaleuca Alternifolia (Tea Tree) Flower/Leaf/Stem Extract, Lycium Barbarum Fruit Extract (Goji Berry), Botanical Fragrance Blend.

Thirsty Thursday: Brain Power Smoothie

This week's recipe is a smoothie. It's excellent to drink in the morning; especially if the day ahead of you requires a lot of brain exercise. It's also a good one to give your child before setting off to school. This recipe makes two smoothies.

1/2 cup soy yogurt

1 orange peeled and cut into chunks

8-10 strawberries (you can also use frozen if you need to- 1 cup)

1 tbsp lecithin granules

1 tbsp protein powder

1 tbsp honey- raw and local

1 tsp pure vanilla extract

6-8 ice cubes

Place all ingredients in a blender and enjoy!

Ingrdient Spotlight: Lecithen

Acetylcholine is an important- if not THE most important- neurotransmitter for memory. The body makes this neurotransmitter from choline which is a B complex vitamin. Studies have shown that choline has significantly enhanced the memory of healthy young adults. Some evidence also proves that it can enhance memory, mental function, and thought transmission. This occurs through the strengthening of the neruons in the brain's centers that controls memory. Lecithin is a a good source of choline. Oranges (included in this smoothie) provide a good source of it as well.

Healthy body or Healthy Wallet?

My husband and I were having conversation about organic foods and our lifestyle. He made the most intriguing statement. He said, “I’d rather have an unhealthy wallet than an unhealthy body.” What led to this statement was the fact that we both get questions from people all the time like, “How can your family afford to eat all these healthy, organic foods?” He is correct in his statement. In fact, how can we afford not to eat the way we do? The food industry has made it more intriguing for families to eat junk. They put a lot of additives, preservatives and God knows what else to make it more appealing to the taste buds, and then they top it off by making it extremely cheap. Consider the infamous dollar menu. How cheap can a family of five eat on that? But, is that really worth your health? People need to have self respect. You are worth way more than that dollar menu. You are worth putting healthy and wholesome food into your body. You are worth the best. Love yourself, eat well. You may need to cut back on other things in life like social outings, entertainment, etc. But you can make it work. My family…we are not millionaires, but being healthy is our highest priority. You can love your family by extending your life and their lives as well. Unhealthy habits WILL catch up with you. It may not be tomorrow, next week or even next year, but eventually you will get out of your body, what you put in it. Women, you have the power to change the way your family eats. All it takes is the desire, the will and just a little research. Find your farmer’s market. Get to know the farmers. They will work with you. Look for deals, sales and coupons. Grow your own food. Make it work. You have the power. We hear about the health care debate every day. Health care reform is what you put on your plate on a daily basis. There are circumstances beyond our control, I know. But if you are healthy when those circumstances arise, you will be better prepared to combat whatever comes your way. The real cost of cheap food is not pretty. Is it worth your health? Health is a gift…your body is a temple. Honor it.