Yoga for Education: Nepal School Benefit

The 2015 earthquake devastated parts of Nepal and orphaned children. Many children are without the resources to continue their education. Yoga for Education: Nepal School Benefit is to raise money to provide school supplies for children in Nepal's Dhading Region.

Join me and Kimi Marin for a 75-minute yoga class followed by food and juice samples to move your body, nourish your spirit, and lend a helping hand to the world! 

Saturday, March 26, 3-5pm, 5514 SE Foster Road, Portland, OR

In April, Kimi and I are leading a yoga retreat to Nepal where we will visit and meet both teachers and students of the school the money is assisting. 100% of Profits will be donated.

What can YOU resolve to release?

"Absorb what is useful, discard what is not, add what is uniquely your own" - Bruce Lee

It's that time of year again, time for resolutions. The time to begin healthy habits, to let go of unhealthy ones, to start fresh. I know Im not alone in the desire to make this year my best. I know I'm not the only one who wants to be the best version of themselves that they possibly can. The question is, what does this mean? We often make resolutions for things like exercising more, eating less sugar, eating more vegetabes, reading more books, maybe watching less TV. These are all great. But this year I need to go big. This year I have a couple resolutions, but my big one is letting go of fear.

Fear can definitely be tricky to let go of. Fear has the power to create so much unnecessary suffering. Fear takes hold of the mind and has the power to keep us in a seemingly endless cycle of self-pity and sadness. The first step to changing fear based behavior is to stare it right in the face. What is the fear? What story do we allow it to give us? How can we change that story? Buddhist teachings stress the importance of mindfullness practice to become more aware when thoughts or fears arise. This helps us recognize that we are responsible for the thoughts our mind produces. 

When fear based thoughts arise breathe deeply and ground yourself in the present moment. You can do this by observing the world around you. Listen to the rain or the birds. Feel the sun, rain or wind on your skin. Let this ground you in the present moment. Fears are often rooted in past experiences or future expectations. Over time, practicing being in the here and now can be an effective antidote to fear based behavior.

In my life, fear rears its ugly head and limits my growth. I feel effecting different parts of my life and it is difficult to break free. As many of you know, I have been studying martial arts for a number of years. It is the first thing I was ever truly passionate about. When I followed my new passion and became a yoga instructor I had the idea to somehow combine these two practices into one class I could share with the community. When I first started teaching yoga I held a couple of classes at a small gym. To my great disappointment, it didn't work out. Maybe it was the wrong time, maybe it was the wrong place, maybe I didn't give it enough time. Whatever the reason,  I felt like a huge failure. Over the past 5 years I have kept thinking about it, trying to figure out how I can make it better. I kept telling myself I would get around to it when I figured that out. But the real roadblock has been fear. And damn is it a big one. The question is, do I have the courage to let it go? What if I try again and it doesn't work out? Well, I've decided there is only one way to find out. 

I have resolved to step beyond this fear. I am at the point in my career, in my life, that I need to take a leap. All leaps are scary but I certainly can't grow if I keep quietly wishing for things. My wish, my goal, is to create my own Warrior-Flow. My own class that combines my passions of martial arts and yoga. So that's exactly what I have done. And it's going to be GREAT!

Each class will consist of a unique blend of yoga and martial arts, drawing from various disciplines I have studied over the years. AND I'm sharing my knowledge as a nutritionist by giving students a weekly nutrition focus and weekly recipe. And do you know how I know it's exactly the right thing to do? My gut tells me. The butterflies in my stomach just can't be wrong.

Here's the class info. Please email me for more information. Classes are scheduled to begin at the end of January.

NE PDX @ Whole Foods Market NE 15th and Freemont: Sundays 11:30-12:30
SE PDX @ 5514 SE Foster Rd.: Tuesdays 5:45-6:45pm

What can YOU let go of? How can you enrich your life experience and grow to become a better version of YOURself?

I would love to hear from you!

Eating with the Seasons

Even before the solstice marks the official start of winter, the change of season is definitely here. The air is brisk, the mornings are dark and the heavy rain is upon us. It's time to nest, snuggle under a blanket and take time to prepare warming, nourishing meals for you and your loved ones. 

Eating with the seasons is optimal to be at your best and keep your body in tune with nature. As the temperature drops, I recommend leaning toward more warming foods. These foods include winter squash, carrots, sweet potatoes, onions, and garlic. Check out sustainabletable.org for a list of seasonal foods in Oregon. It's a great resource to help you eat seasonally. Eating seasonally nourishes you and our environment. Here are some great reasons to look to mother nature when making your weekly shopping list.

• Seasonal foods can be locally sourced. Eating locally sourced fruits and vegetables means they have been harvested more recently and at a ripened state. Produce that is picked when it's ripe is more nutrient dense. When we eat produce shipped from thousands of miles away it has to be harvested long before it is at its peak. 
• Seasonal foods provide our bodies with what we need at that time of year. For example, in winter we need more vitamin C and A to keep out  immune system strong. Winter squash and carrots are great sources of both of these nutrients. These vitamin C rich foods are also warming for the body. Cooling foods such as melon, berries and peppers are at their peak in the summer months, when we need them most.
• Eating seasonal produce is good economics. Provide financial support for our local farmers rather than buying produce shipped from southern states and countries. And seasonal produce can save money on your grocery bill too.
•  Seasonal eating also helps to protect the environment. Locally harvested food travels less to get to you, therefore using less fossil fuels. Produce like tomatoes and strawberries are often shipped from Central and South America to fill the shelves in Oregon during the winter months.  Help to reduce your carbon footprint by choosing seasonal items and freezing your summer fruits to enjoy in the winter.

Staying healthy all year round is about giving your body the nutrients it needs. But do you want to merely stay healthy or do you want to thrive and live with vitality? I believe that to being at our best means putting effort into nourishing our bodies. Filling your plate with seasonal vegetables all year round is the foundation of good health. From this foundation, a strong body and spirit can grow.

Step Beyond Your Comfort Zone

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I heard someone once say, "the magic happens when you step out of your comfort zone". This phrase has really stuck with me and I come back to these words of wisdom when I am fearful of putting myself out there. While I still get stuck in ruts and hide from change, I try to catch myself when I feel this happening.  

Over the years, I have definitely stepped beyond my comfort zone in some big ways. So far I have lived in 2 foreign countries, moved around the world and across the country for 2 career changes, traveled on my own to 8 countries, competed in full contact kickboxing competitions and fell on my face numerous times when trying to master side crow.  In each of these experiences I remember the vibrancy of my nerves, the butterflies in my stomach and the edge of fear. However, each of these situations taught me something new. Some of the lessons were painful, but each experience has made me a better version of myself.

Some of my best memories that involved me leaving my comfort zone have been found on the road. When I stepped off the plane on my first trip to India I was excited, nervous and a little apprehensive about whether I made the right decision to travel there on my own. That 5 week adventure had its ups and downs as any trip will, but overall it was amazing. To have a positive experience traveling in India one must be willing to embrace the unfamiliar. Amidst the chaos, the crowds, constant sensory stimulation and heat, I found peace. I found joy, I found presence, I found kinship, and I found a connection to this amazing and spiritual place. My time in the Himalayas was a big part of each of these treasures.

The Sherpa people of Northern Nepal have named Mt. Everest (the Himalayas and the world's tallest peak) Chomolungma or "Mother of the World". This speaks to the deep reverence people of that region have for these mountains. The Himalayas exude power, majesty and command respect. Next year I will again be traveling to the mighty Himalayas, this time by way of Nepal. And this time I will have the great pleasure of traveling with a dear friend and anyone who is inspired to join us on this grand adventure. 

Along with Kimi Marin, I am hosting "Journey to Nepal". We will hike together, practice yoga, explore the treasures of this fascinating country, and take our yoga off the mat by volunteering in a small village hard hit by the recent earthquakes. This is an adventure you don't want to miss. And you have just 3 more weeks to get in on the special early bird pricing. Contact me today at warriorflow@gmail.com for more information on this once on a lifetime adventure. Step away from a traditional vacation and wander from the comforts of home. Who knows, it just might change your life!

Breathe, Balance, Bliss

As nature makes its way from summer to fall, I too find myself in a place of transition. Nature is graceful. The air become crisp, the days gradually grow shorter, and the leaves start to gently change color. My transition has been a bit bumpier. I have been in the process of moving to a new home, I'm sure that all of you can relate to all that this entails. There is always something to be done and it is easy to get caught up in the stress and lose grounding. In addition to all of the extra work on my plate, it is important for me to  ensure all of my private clients and yoga students who see me every week are still taken care of. Then there is self care; I need to find the time to take care of myself too. 

Mindfulness practice is vitally important to keep balance during times of chaos. The rhythm of life is in a constant state of fluctuation. Sometimes life feels spacious and calm, and other times life becomes more demanding and we take on a frantic energy that feels restrictive. The dance lies in how we maneuver.

When life is spacious do you become lazy or do you take the time to observe and reflect? When life becomes hectic do you live in a state of anxiety or do you strive for peace amidst the chaos? It is easy to get trapped in anxiety and stress. The only way out is to pause, breathe and take time to tap into what brings you balance.

A few months ago I wrote about finding your passion, what are YOU passionate about? Delving into this part of you is a great way to press pause and bring yourself back to a mindful state. Whether it be art, books, writing, yoga or music, taking a break to do what you love is an important part of self care. I am a big believer in the importance of this. Stress can weaken the immune system, take the nervous system into overdrive and cause tension in the body. Taking breaks when you need them, even for short periods of time is imperative to long term wellness.

Transitions are a challenging part of life that can test our resolve and patience. Taking time to breathe and find balance during these times of stress can help you to achieve moments of peace. Tap into your breath, find balance, create your bliss. 

Parallel Paths

When I started dabbling in yoga it was mostly curiosity and the desire to improve my flexibility. My body was also beat up and tired from martial arts and I thought that yoga would be good for me. I thought it would help my back pain (which it did). But I also thought it would be too slow for me (which it wasn't). My weekly practice became something I really looked forward to, even though at that point it was secondary to my martial arts practice. When I started really listening to the messages that were shared at the beginning of my yoga classes I realized that the spiritual aspects of these 2 paths are similar. 

When I began my martial arts journey in Taekwondo, we were taught a list of principals to follow as part of the path. Contrary to what I had originally thought, this path was not just about being tough and learning how to defend myself. There was so much more to it. Within the Taekwondo system there are 5 tenets, or principles, that are an important aspect of the system. These tenets are courtesy, integrity, perseverance, self control, and indomitable spirit. To be an honorable student, one is encouraged to live and practice under these principles. 

The spiritual system of yoga also has a set of ethical guidelines. These guidelines can help us live in harmony with others, and with ourselves. These principles are non-violence, truthfulness, non-stealing, non-excess, non-possessiveness, purity, contentment, self discipline, self study and surrender. To apply these principles to everyday life, we have to look at them from different angles. For example, while it's obvious that it's wrong to cause physical harm to others, non-violence also applies to harmful speech. This might prove more challenging to adhere to. When practicing truthfulness are you doing so in a way that is not hurtful to others? Literal interpretation of these guidelines is not always enough, one must view these principles through a wide lens. 

When considering the tenets of Taekwondo and the ethical guidelines of yoga the overlap became clear. Courtesy correlates to truthfulness, integrity to non-stealing, perseverance to self-study, self-control to non-excess and indomitable spirit to self-discipline. Realizing this overlap made me realize that the two paths I have been on are not really two paths at all, but one path with steps that shifts their rhythm. Some days I need sun salutations to remind me to live my life from a place of contentment. Some days I need the catharsis of round house kicks to bring me back to my indomitable spirit. Sometimes I find myself running in too many directions and I use inversions to remind me of the need for perseverance. Sometimes I notice myself becoming lazy and losing track of my goals and I practice my spinning kicks to reaffirm the need for self study.

Both martial arts and yoga give me great joy and I feel blessed to have found these passions in my life. Martial arts gave me confidence and a sense of belonging when I needed it most. It continues to help me cultivate mental and physical strength, attributes I am proud to posses. Yoga provides me balance, peace and a connection to myself and others. All of which are important for a well rounded life. What brings you strength? What are your passions? How do you connect? I would love to hear your stories. 

Nourishment and Protection

I spent the 4th of July weekend rafting on the Deschutes river. It was a wonderful trip and a much needed break. We contemplated not going because of the extreme heat but in the end decided the heat and sun would just add to the adventure. When we got to the river Thursdaynight just before dark, the heat of the day was still heavy in the air. By the time we got settled in and were relaxing by the river, the moon had come out to greet us. The full moon shone brightly over the river, the basalt cliffs loomed over us and the warm air enveloped my skin. The scene was magnificent, the backdrop set for what was sure to be an amazing weekend. We would just have to remember to take care of ourselves.

I love summer and I have definitely had more than my share of days purposefully baking in the sun seeking to achieve that "perfect golden tan". Growing up in the midwest, we didn't have much time so sometimes we even used baby oil to really get a good burn. I know, crazy right! Thankfully, the baby oil burns are years behind me and I am much older and wiser now. Even though I am more careful than I used to be I do still love the sun and sometimes get so wrapped up in outdoor fun I forget to protect my skin and stay hydrated. 

On our trip to the Deschutes I was determined not to get a miserable sunburn and was well aware of the need to drink a lot of water in the extreme heat. (the temperature broke 100 every day!). Even in the morning hours I was sure to apply my SPF 30 sunscreen liberally and reapplied several times throughout the day. I protected my skin with a long sleeve shirt in the heat of the afternoon and the only time I didn't wear my hat was in the water and after the sun went down. 

When choosing what strength of sunscreen you should get, its beneficial to understand the difference. Here is a LINK to a helpful diagram that breaks down the efficacy of different strengths, explains the different types of rays and their effects, and gives recommendations for frequency of application.

As a nutritionist and personal trainer, I often talk to my clients about the importance of staying hydrated. Sufficient hydration is important for digestive health, skin health, can reduce joint pain and helps us to flush waste products out through our sweat and urine. On an average day I aim to drink 75 ounces of water. Add 100 degree heat into the mix and I knew I needed a lot more. My goal was a gallon. (unfortunately I didn't quite make it).

It was a wonderful weekend rich in laughter, stunning scenery and relaxing floats down the river. I feel blessed to have had the chance to experience it and to live in a place that is lush with so much amazing natural beauty. I am pleased that I enjoyed my weekend mindfully and managed to take care of myself along the way. 

I hope you all are having a safe and enjoyable summer so far. What have you been up? Share your summer adventures and photos on my Facebook page. Stay cool, stay protected and stay hydrated.

Allergy Relief at Arm's Reach

"Food is thy medicine and medicine is thy food."-Hippocrates

We all have heard about how to eat when you are sick. Many families have their own traditions of what to eat when we are under the weather; eat oranges to get plenty of vitamin C, fiil up on home made chicken soup, get plenty of liquids. But did you know that the right nutrition can also help you if you suffer from seasonal allergies? Does the sight of this field filled with pollen make your eyes start to itch?  I have some tips for you that can help keep you comfortable during allergy season. 

For some of us, pollen from various types of plants triggers an allergic response in the body. Exposure to these elements causes a histamine response, triggering runny nose, itchy throat and itchy watery eyes. For those of you who dont suffer from this, count your blessings! For some it is a minor annoyance but for others it means staying indoors until the pollen storm passes. No matter what your degree of suffering, there are steps you can take to minimize this histamine response in the body. Here are my top 10:

• Use a Nettie pot daily. Rinsing the nasal passages with clean water helps to rinse allergens from the sinuses and with regular use, can provide relief for even the worst symptoms.
• Eat organic produce. Pesticides on fruits and vegetables can worsen histamine response.
• Eat wild salmon. Due to its Omega-3 content, wild salmon is a great anti-inflammatory food
• Enjoy nettle tea or tincture. Nettle is a natural anti-histamine that can be taken throughout the day for allergy relief.
• Try celery juice for an acute reaction. If you are having an acute allergic reaction juice some fresh celery (enough for about 6 oz of juice). Its flavor is strong but so are its medicinal properties. 
• Avoid inflammatory foods. Dairy, gluten, corn, soy and processed sugar all fall into this category. Avoiding these foods during allergy season can help alleviate your symptoms.
• Eat local honey. Bees that make honey from local plants provide the body with a sort of vaccination against allergens. For best results, start consuming honey several weeks before allergy season begins. 
• Avoid wine during allergy season. Wine contains sulfites, which has been shown to increase histamine response in allergy sufferers.
• Eat Indian curry. Dishes such as Indian curry that include ginger, garlic, onions, as well as tumeric and black pepper are great anti-inflammatory dishes.
• Take probiotics daily. 80% of the immune system resides in the gut and ensuring healthy gut bacteria is an effective way to strengthen the immune system.

All of these recommendations will support overall health and wellness too. Sticking with these practices all year round will help the body fight whatever comes its way. Good nutrition truly is nature's best medicine.

The Process Of Passion

As many of you know, I have been a student of  martial arts since I was 24 years old. Under the guidance of my amazing teacher Sahnya Thom in Milwaukee, WI, I was exposed to a wide range of styles and techniques within kickboxing, Taekwondo, and Jeetkundo (a blended martial arts style pioneered by Bruce Lee). I left Wisconsin in 2015 to start a new career in Portland and my physical practice of martial arts was pushed to the back burner. The practice was crowded out by my yoga practice and the challenges of starting a new career. That being said, I never lost that feeling of passion for martial arts. I knew I deeply missed it but was always making excuses. I told myself I didn't have time, I couldn't afford it, I didn't know a good school to go to. This winter I finally committed to a regular practice again and decided to try a new art form at Portland Shaolin Center. Here I found my passion again. 

Getting back to my first passion has really lit a fire in me. It feels amazing to reconnect to that inner warrior that has carried me through so much in my life. I am reminded of my power, my talents and my desire to live with passion and courage. 

Walking into the Shaolin Center on that first day was daunting. I wondered if my ego could handle going back to white belt. I wondered if I would still be good at it. I wondered whether it would be a good fit. I felt the fear of being new. Then it came back. The belt didn't matter, the movements came, and the fear dissipated. Connecting to this passion has filtered into other areas of my life. My yoga practice has become more focused, I am meditating more, and I have been commuting by bike most days. Most importantly, my self-confidence has been given a boost. How can your passion, whatever it might be, facilitate change in your life? How can you change your life practices to shift your consciousness? This practice might be yoga or another physical endeavor. It might be a creative art.

Whatever it is, connecting to your passion can have a powerful effect on all aspects of your life, if you tune in. 

Take time to investigate what stirs passion in you. What can you let go of to get you out of a rut. My negative patterns are to make excuses to avoid what is hard; to hide behind my fear of failure. What patterns can you let go of to allow for a shift of consciousness.  What can you renunciate to make space to grow and transform? What steps can you take to renunciate fear, move into courage, and live fiercely?

Backing Into Spring

These glorious sunny days and warmer temperatures bring with them a sense of opening. All around us we see signs of spring; longer days, shade trees with tiny green buds and stunning cherry blossoms blooming throughout our beautiful city.  With the coming of spring my yoga practice is evolving as well. When I come to my mat I too want to open and find myself regularly practicing back bends. They feel natural and welcome in my body and I have a sense of tuning into the natural world around me. In honor of spring and this interconnection, we will be exploring back bends in my yoga classes for the month of March.  Each week we will focus on a different back bending pose to play with. We will explore how to safely prepare and execute these back bends for any level of practitioner

Back bends can present challenges for anyone. You come to a class and you see someone floating up into wheel (urdhva dhanurasana) with ease or playfully reaching  for king pigeon (eka pada rajakapotanasana) and it can be difficult not to fall into the trap of self judgement and comparison. Each time you come to your mat it is important respect where you are in your practice and work safely to progress to the next level. Regardless of your level,  even the stiffest among us can find some joy in back bends.  

For many of us, our daily activities make back bends even more challenging. We spend our days hunched over smart phones, computer screens and bicycle handlebars. We spend our weekends hiking, skiing, running, and lets face it, with more sitting.  All of these activities tighten the chest, hips, legs and back. We tighten the front of the body and in the process limit the flexibility of the back body. We spend very little time bending backward, a movement our spines were designed to make. This limitation can cause of variety of issues including low back pain, hip pain, rotator cuff issues and limited mobility of the spine.

For many of us, back bends also tap into something deeper, fear. The fear of falling back is very real.  We are afraid of what will happen if we move our body in that way. We are afraid of the opening and the sense of vulnerability  we have in these poses. Regular practice of back bends helps this fear dissipate. Not only are these poses great for the body, but they offer a deeper life training as well. Sometimes we are presented with obstacles we must overcome. Sometimes life takes us out of our comfort zone. Coming to your mat to explore postures that test your boundaries is one of the ways yoga is such an amazing training ground for life. 

Join me this month for an exploration of opening your heart, reviving your body, and stepping into the unknown. 

Fighting Winter Fatigue

This cold and flu season seems to have hit especially hard. I feel like everyone I know has succumb to some sort of illness the winter. Just when I thought I was invincible, I too am nursing myself back to health after a run in with the flu.  It was no small feat for me to stay put at home for 4 days sleeping, sipping tea and watching old movies. But I knew that rest was imperative so I settled in and did my best to embrace the downtime.

When I felt illness coming on my first thought was to wonder where I went wrong with my self care.  I'm pretty sure the answer to that is insufficient rest. Sleep deprivation aside, I do make a concerted effort to eat my greens at every meal, drink plenty of water, and stay active. Yet, I still had to remind myself that it's natural for the body to fall ill now and again. When you are getting sick 2 or more times per year, thats when really you have to take a closer look at how your diet and lifestyle may not be properly nourishing your immune system. 

Whether your body is trying to repel this season's virus or fighting an illness that has taken hold, your immune system is hard at work and needs some extra TLC. Avoiding illness all together is part luck. How fast you can kick it out is up to your immune system. 

As you know, it is the job of the immune system to fight off foreign invaders and keep systems running free from interference. But did you know that 80% of the immune system resides in the digestive system? The food we eat has a direct impact on our ability to fight disease and stay healthy. Here are some of the best ways to nourish your immune system simply using your diet:

• Munch on fermented veggies. Fermented foods including unpasteurized kimchi, sauerkraut, kefir and miso are rich in probiotics that help nourish your digestive system.
• Avoid sugar. Excess sugar encourages growth of unhealthy bacteria in the gut and disrupts its natural balance.
• Eat beta-carotene. Carotenes are found in brightly colored fruits and vegetables including carrots, sweet potatoes and leafy greens. Foods in this category help activate the thymus gland, an important source of immune protection.
• Pile on the cabbage. Cruciferous vegetables (including cabbage, broccoli, brussel sprouts & kale) help boost the liver's ability to flush out toxins.
• Serve up some Japanese mushrooms. Enoki, maitake and shitake mushrooms are great sources of antioxidants and boost white blood cell production which help you fight off infection. Add some to a pot of soup or your favorite stir fry.
• Add avocado. Avocados are rich in antioxidants, amino acids and healthy fats. All essential to keeping the immune system healthy.
• Spice it up with ginger. Ginger is used in Indian traditional medicine to clear toxins from the lungs and sinuses. Make your own ginger tea by simmering a few slices for 10 minutes. Add lemon, honey and echinacea for a tasty immune boosting treat.
• Stir in some garlic. Eating garlic helps fight infection and bacteria. Garlic is most potent raw but adding crushed garlic to cooked dishes will also give your immune system a boost.

Keeping all of your body's system running strong means eating a healthy diet rich in fruits and vegetables, getting 7-9 hours of sleep and drinking half your body weight in ounces of water (150 lb=75 oz)per day. Including each of these elements in your life on a daily basis will help you stay healthy and strong this cold and flu season. For more ideas on how to eat for immune health contact me.