The Eight Limbs of Yoga:Living a Purposeful Life

Posted on May 24, 2012 | 2 Comments

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As a western yogi,  I have learned to practice in my body through the study of asana (postures).  Over the course of ten years,  my practice has also allowed me to get in touch with a more spiritual side of myself, and to develop a deeper sense of self-awareness.  Yoga has inadvertently taught me to go through my life mindfully, to make choices that are aligned with my values and that bring me closer to fulfilling my life’s purpose.  In many ways, yoga has been my guide and my life-study.  I recently decided to travel to India, the birthplace of yogic practice and tradition, to explore the more esoteric aspects of yoga; those aspects that transcend what happens in the body and provide access to a more spiritual state of being.

The mastery of asana is undeniably an important part of the yoga practice, but it is just a single step on the path to enlightenment – that higher state of consciousness, internal peace and freedom that each of us seeks.  The eight limbs of yoga, as outlined in the Yoga Sutras of Patanjali, lay the foundations of that path, the path of Ashtanga yoga (ashta=eight, anga=limb).  The eight limbs are important pieces in the puzzle of life –they present a roadmap to living with purpose, discipline and dedication to a higher power. 

The eight limbs of Ashtanga yoga are yama (ethical standards), niyama (self-observances), asana (postures), pranayama (breath), pratyahara (sense-withdrawal), dharana (concentration), dhyana (meditation) and Samadhi (enlightenment).  These eight limbs “serve as a prescription for moral and ethical conduct and self-discipline; they direct attention toward one’s health; and they help us to acknowledge the spiritual aspects of our nature.”

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Yama is the first limb referring to how we relate to the outside world.  In other words, it serves as a representation of one’s ethical standards.  The five yamas/moral principles are:

  • Ahimsa, or non-violence.  Violence can be described as physical injury or harm, but it can also mean contempt and lack of respect towards oneself and others.  In practicing ahimsa, we strive to be kind and loving, in thoughts and deeds, not only towards other people, but also towards ourselves.
  • Satya is the Sanskrit word for truth.  Truth does not only translate to honesty in relationship to others, but also to one’s own intuition, to recognizing your inner truth in the pursuit of your life’s purpose.
  • Asteya means non-stealing.  One can steal someone else’s possessions, but also their time, happiness and overall wellbeing.  In that respect, “non-stealing includes not only taking what belongs to another without permission, but also using something for a different purpose to that intended, or beyond the time permitted by its owner.”
  • Brahmacharya translates to abstinence, in the case of sexual energy.  Brahmacharya does not necessarily imply celibacy, but rather suggests that we should use our sexual energy constructively, in the pursuit of our higher purpose,  and never to harm others.   Brachmacharya teaches us that we should create connections and “form relationships that foster our understanding of the highest truths.”
  • Aparigraha is non-hoarding, non-covetousness.  This yama urges one to let go of their attachment to material possessions and to free themselves from greed.  To practice aparigraha also means to understand that life is impermanent, and that change is a necessary part of human growth.  Approach every situation with an open mind, free of any pre-conceived notions or set expectations of the outcome.

Niyama presents the principles of self-observance.  The five niyamas speak to the way we treat ourselves through our actions and thoughts.  The niyamas also relate to the choices we make to create a more fulfilling life and to foster our spiritual nature as human beings.

  • Saucha promotes purity of body, mind and soul.  Saucha does not simply translate to keeping our bodies clean, but also to cleansing the mind of negative thoughts and emotions.
  • Santosha means contentment, satisfaction with what is.  The one who knows santosha, also understands the meaning of inner peace.  Santosha is the art of being present to experience life and all it has to offer.
  • Tapas signifies fire.  This principle speaks about practicing austerity and discipline to remove all obstacles in the way of achieving our higher purpose.  The practice of tapas is the practice of eliminating self-destructive tendencies and creating healthy habits that nourish the body and support intellectual and spiritual growth.
  • Svadhyaya is self-study, or self-examination.  Svadhyaya is the practice of cultivating self-awareness, which allows us to pay attention to and understand our innermost desires, qualities and limitations. Svadhyaya is a lifelong practice which determines the course of our evolution.  We must accept life’s impermanence and embrace the changes that occur in our inner and outer world.  Change urges us to explore beyond what’s familiar and comfortable, helping us to learn and grow as individuals.
  • Isvarapranidhana means surrender to a higher power. This is the notion that everything we experience is part of the Universe’s plan for our life; that there is a greater power that guides us on the path to spiritual awareness.

Asana is the third limb of yoga, which is the practice of physical postures.  The regular practice of asanas moves the body, and helps to cleanse it of toxins.  It also fosters concentration and quiets the mind, which is necessary for the practice of meditation.  The process of mastering asana allows the practitioner to explore the emotions and distractions that arise in the face of physical challenge.  This, in turn, helps to cultivate a sense of mindfulness and self-awareness in everything we do in life, on or off the mat.

Pranayama is the control and direction of the breath.  Our breath is the only part of the sympathetic nervous system we have control over.  Ancient yogis understood the healing power of prana (breath, life force).  Pranayama practice is an important part of yoga, and it works in unison with the practice of asana.  Breath is linked to movement to create a sense of peace and stillness in the mind.  Regular pranayama practice strengthens the respiratory system, calms the nervous system and prepares the mind for meditation.

Pratyahara promotes withdrawal of the senses, “the practice of non-attachment to sensorial distractions.”  When we allow our senses to withdraw from our outwardly experiences, we start to focus within, to connect with our inner wisdom.  Our senses play an important role in how we experience the world around us, but the overuse of the senses creates internal imbalance.  If we manage to control the senses through the practice of yoga, we are able to draw our attention inward and achieve inner peace.

Dharana is a state of prolonged concentration.  We tame the senses through pratyahara to allow our attention to focus within.  Quieting the mind and slowing down the thinking process is a difficult task, but we achieve it through focusing our attention on a single object, the vibrations of our breath, an image, or a chosen mantra.

Dhyana is the seventh limb of ashtanga yoga — meditation.  Meditation is the practice of undisturbed concentration.  In a state of meditation, the mind is quiet; time and matter cease to exist as we tap into the Universal source of consciousness where everything is part of the whole.  ”Meditation becomes our tool to see things clearly and perceive reality beyond the illusions that cloud our mind.”  This is a process that takes time, discipline and continuous practice.

Samadhi is the final stage of yoga, the experience of bliss and freedom.  At this stage of consciousness, the body and senses are asleep while the mind is awake and alert.  Samadhi is an experience of infinite wisdom and understanding, a sense of unity with all things.  In a state of Samadhi, we become an integral part of the Universe, uncovering the source of our creation and the very meaning of existence.  

Achieving samadhi, infinite knowledge, wisdom and peace,  is the ultimate goal of yoga.  It is what, deep down, every human being aspires to.  To practice yoga is to understand that all things exist in unison, and that there is no separation between your mind, body and spirit.

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What Are Your Cravings Telling You?

Posted on May 10, 2012 | Leave a comment

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Most people think of cravings as something bad they have to resist. When our sweet cravings kick in, we feel miserable trying to ignore them, or worse, guilty for giving in and reaching for the candy bar or chocolates. I want to provide you some much-needed relief, and tell you that your food cravings are not a sign of weakness.  Quite the opposite, they are important messages your body sends you, and it is critical that you pay attention as they show up. Why? Because reconnecting with your body and understanding what it needs is key to making healthier, more balanced choices.

When it comes to sugar cravings, there are a few reasons why our body finds sweet treats so irresistible at times.

For one, sugar is an addictive substance.  Refined sugar appears in pretty much all pre-packaged, processed foods we buy at the supermarket today.  Trust me, this is no accident. The consumption of sugar is known to stimulate the reward centers in the brain through the neurotransmitter dopamine. Like a drug, sugar is addictive, and the more of it we eat, the more we crave. Cutting sugar out of your diet can also cause withdrawal symptoms such as headaches, dizziness, mood swings, fatigue and cravings, which is why many of us find it difficult to stay away from the sweet stuff. The statistics are staggering: the average American today consumes about 135 lbs of sugar per person per year (about a third of a pound per day), compared to the 1900’s, when that number was only 5 lbs per person per year!

Let’s say, you cut down on your consumption of the obvious sources of sugar like candy and soda. Will this help you shed the excess pounds and curb your sweet cravings? Maybe to some extend, but sadly it is not enough. Refined sugar and high-fructose corn syrup hide in many foods we unsuspectingly eat every day including tomato sauce, breakfast cereals, baby food, fruit juices and even canned vegetables. In many instances, sugar is added to food to enhance flavor and to make it more palatable.

What can you do to cut down the amount of added sugar in your diet, and curb your sweet cravings?  Become a food detective.  Read food labels and know all the names the food industry uses to disguise added sugar in everyday products.

Balance your blood sugar levels by eating naturally sweet, whole foods.  Overtime, your body will naturally stop craving the sweet, processed stuff that seems so tempting now.

Refined sugar, in all its forms, is a simple carbohydrate.  It wreaks havoc in your body as it swiftly enters your bloodstream, stripped of the essential nutrients and fiber you need to metabolize it properly.  Eating a piece of candy causes a sudden spike in blood sugar, followed by a sharp drop, which literally puts your body on a physical and emotional rollercoaster.  Replace the simple, processed sugars in your diet with complex forms of carbohydrate,  a piece of fruit for instance, and you will satisfy your sweet tooth while providing your body with much-needed vitamins, minerals and digestive enzymes necessary for stabilizing the glucose levels in the blood.

Some believe that skipping meals throughout the day will help them lose weight.  This is wrong.  In order to keep your blood sugar levels balanced, you need to consistently supply your body with nutrients.  Choose healthy meals and snacks that contain plenty of high-quality protein (nuts, seeds, beans, or lean animal protein) as well as Omega 3 fats (avocados, walnuts and fish).  Oftentimes, deficiency in important nutrients is behind food cravings.

Adequate hydration throughout the day is key. The body is very intelligent, but it sometimes mistakes your thirst for hunger.  Before you open the refrigerator, try drinking a glass of water and see if that eliminates your craving.

Something else I want to point out is that if you drink diet soda, your body will crave ‘real’ sugar later.  Diet soda is full of artificial sweeteners, such as aspartame and saccharin, which trick the brain into thinking you are consuming sugar.  The effect is only temporary.  Oftentimes, drinking diet soda triggers sweet cravings later.

Another thing to consider is that many symptoms including headaches, hyperactivity, nausea, memory loss, dizziness, heart arrhythmia, PMS, anxiety attacks, to name a few, have been associated with the consumption of artificial sweeteners.  This should give you enough of a reason to stay away.

Yin Yang is a popular concept used in Chinese medicine. Yin-yang philosophy is “used to describe how polar opposites or seemingly contrary forces are interconnected and interdependent in the natural world, and how they give rise to each other in turn.” (Wikipedia)  How does this affect your food cravings?

The Standard American Diet (SAD) is very yang, which means that it is heavy in processed, cooked foods containing a lot of animal protein and salt. These foods are heavy and grounding. Stress, which most of us experience chronically, is also considered yang. The body always strives to achieve homeostasis, or balance. Therefore, in order to counteract the effects of our predominantly yang diet and lifestyle, the body starts to lean towards the other end of the spectrum — alcohol, sugar, caffeine, drugs — all of which is yin, of expansive, comforting quality. There are instances when eliminating or cutting down the amount of animal protein in the diet of recovering alcoholics helps to reduce their desire for drinking.  This is pretty fascinating.

Primary Food is a concept coined by the Institute for Integrative Nutrition based in New York City.  Primary food refers to your lifestyle – your career, your personal relationships, your spiritual practice, your overall feeling of happiness and satisfaction with life.  We often reach for food, alcohol, or drugs to provide us comfort and fill a void in our life. Each of us has experienced emotional eating at some point. Think about where in your life you feel out of balance right now, and what you are doing to make yourself feel better.  Are you in a stressful career that is literally sucking the life out of you, leaving you with no energy or time for self-care? Are you in a toxic relationship that is making you reach for the ice cream every time you need to put out an internal fire?  If you are someone who comes home exhausted every night to empty the refrigerator, maybe you should give your family and social life a closer look. Do you crave food, or do you crave a hug, human contact,  love?  Do not be afraid to search within and uncover the real sources of your cravings. You will be surprised to find that they are rarely just about food.

Share your personal experiences with food cravings.  I would love to hear from you.

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Nutrition for Beauty

Posted on April 29, 2012 | Leave a comment

What comes to mind when you hear the word beauty?  Beauty means different things to different people.  While many associate the word with one’s physical features and appearance, others consider beauty to be an attractive personality trait in someone they admire and love.  External or internal, beauty is something each of us has, and it is our responsibility to let it shine through positive energy, self-care, love and nutrition.  Yes, nutrition.  Believe it or not, the foods we eat play a big role in keeping us beautiful inside and out.  The nutrients we absorb through food enter our blood, and blood is what creates our cells, tissues, energy and thoughts.

Here is a list of the top 10 foods I find to be most nourishing to body and mind.  Please, feel free to add to it.

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Leafy Greens are an abundant source of alkalizing vitamins and minerals (when I say leafy greens, I am not referring only to romaine lettuce, which is the least nutritious of them all).  Dark leafy greens like spinach, kale, collard greens, chard, to name a few, are among the most nutrient-dense foods available to us.  Green signifies vitality and life.  If you want clear, beautiful skin, leafy green vegetables should be your best friends.  They are high in calcium, iron, magnesium, folic acid, chlorophyll, potassium, zinc and vitamins A, C, E and K.  In addition, adding an abundance of leafy greens to your daily menu will help you get more fiber in your diet, which in turn improves digestion and boosts immunity.  Add a variety of leafy greens to your plate to maintain steady levels of energy throughout the day, and to give your skin a healthy glow.

Chia Seeds are an excellent source of essential omega 3’s which are needed for good physical health and proper brain function. ‘Essential’ means that our body cannot make these nutrients, and so we need to obtain them through our food.  In order to absorb the omega 3’s in chia seeds optimally, make sure to soak them in water before consuming – the seeds form a gelatinous substance which you can add to smoothies, oatmeal or breakfast cereals. Chia seeds can absorb 10 times their weight in water. Their ability to retain moisture makes them hydrophilic (water-loving) and very hydrating for the skin and body.

Seaweeds are a miracle food.  In Chinese medicine seaweeds are considered an important part of a healthy diet because of their mineral-rich content.  They are also an abundant source of iodine, iron, blood-building chlorophyll and potassium.

Seaweeds are known to drain out toxins from the body, ease skin disorders, and even shrink tumors.  So, if you love their salty, sometimes fishy taste, eat up!  You can find dried seaweeds like kombu, nori and wakame in Asian markets or in any health food store.

Salmon, along with other fatty fish like tuna, merkel and sardines, is a wonderful source of EPA and DHA – two omega 3 fatty acids that promote healthy brain function.  Including salmon or other fatty fish in your diet once or twice a week will provide you with adequate amounts of Omega 3’s to help lift up your mood and alleviate symptoms of depression.

Another nutritional benefit of salmon is the carotenoid astaxanthin which gives the fish its pink color.  Astaxanthin is a potent antioxidant and is known to improve skin elasticity and reduce the appearance of wrinkles.  Whenever possible, buy wild-caught salmon.

Avocados are a great source of healthy mono-saturated fats, as well as biotin and vitamin E – essential nutrients for beautiful, glowing skin. I am sure that many of you have heard of hydrating hair and facial masks containing avocado.

Avocados contain all of the 18 essential amino-acids, making them a complete source of protein for the human body.  The combined effects of nutrients in avocados — Vitamins C and E, carotenoids, selenium, zinc, and omega-3’s– improve cardiovascular health and also help to reduce inflammation.  Avocados are an excellent plant-based source of essential Omega 3 fats. Peal and chop avocados in your salad or make yourself some highly nutritious, delicious guacamole.

Sacha Inchi oil is one of my best finds by far.  The oil is derived from the seeds of the Sacha Inchi plant, which grows in the Peruvian Amazon.  Natives of the area have long ago recognized the superior nutritional qualities of the Sacha Inchi seeds and oil, and have consumed them for thousands of years.  Sacha Inchi has been traditionally used to spur the growth of young children and keep the elderly in robust health. The oil, which is extracted by cold pressing the Sacha Inchi seeds, provides an abundant amount of all essential fatty acids — omega 3, 6 & 9 — as well as natural antioxidants like Vitamin A and E (carotene and tocopherols).  Applying a small amount of Sacha Inchi oil on your skin is a wonderful way to keep it looking young and healthy.

Turmeric is a pungent yellow-orange spice that is used in Indian curry dishes.  Turmeric’s active components are potent anti-oxidant phytochemicals called curcuminoids which help the body fight free radicals. Turmeric has amazing anti-inflammatory qualities, and is known to aid digestion, as well as some inflammatory skin conditions like acne and rosacea.

Cherries are an amazing little fruit!  They are high in phytochemicals necessary for cleansing your blood of harmful toxins.  Not only are cherries a tasty little snack, but they also promote health in numerous ways.  Cherries are famous for their high nutrient content which helps the body fight some inflammatory conditions, like arthritis, lower cholesterol and get rid of fat.  Now, that’s food you should be eating more of!

Cucumbers are an abundant source of water, vitamin C and silica, a mineral that keeps connective tissue strong and helps to maintain skin elasticity.  Because they are almost 90% water, cucumbers keep your skin well hydrated and your body feeling energized and refreshed. Cucumbers are great for juicing or adding to your leafy greens salad.  Yum!

Dark Chocolate.  Finally, someone tells you should be eating more chocolate!  Yes, it is true.  In addition to being a favorite comfort food, chocolate (the dark, organic kind) is known to alleviate symptoms of depression and anxiety.  Some studies show that dark chocolate contains serotonin and increases the production of endorphins in the brain.  Surprisingly, dark chocolate (70% plus cacao content) also helps prevent diabetes by regulating blood sugar.  Now, that’s a treat!

Cacao beans are a recognized super-food.  They promote heart health and antioxidant activity in the cells.  This is why the higher the cacao content in your chocolate bar, the better.  Chocolate detox anyone?!

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Remember that food is an important component of maintaining good physical and mental health.  Nourishing foods promote beauty from within which is wonderful.   Something else to remember though is to make healthy choices not only with your food, but also in your relationships, career and lifestyle.  Balance is health, and health is beauty.

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Roasted Root Veggies and Wild Rice

Posted on April 24, 2012 | Leave a comment

Root vegetables are known not only for the high quality of complex carbohydrates and nutrients they provide, but also for their antioxidant and anti-inflammatory properties.  Whether you eat them cooked or raw, root veggies help you feel physically and mentally grounded, increasing your stamina and endurance.  I like to stock up on local, organic root vegetables in the fall, chopping them and storing them in the freezer, so I can enjoy them all through winter and early spring.  You can also buy them at your local supermarket or health food store all year round.

Winter squash is one of my favorite root vegetables because it is naturally sweet and has been recognized as an important source of alpha-carotene and beta-carotene, key antioxidants for the human body.  It is also very rich in Vitamins C, K, and B6, as well as in manganese, potassium and folate.  Winter squash is a starchy vegetable, but many of its carbs come from polysaccharides found in our body’s cell walls.  Another great quality of this incredible vegetable is that it is low-fat, yet one cup of baked squash provides 340 milligrams of essential omega-3 fats in the form of alpha-linolenic acid (ALA).

Parsnips are low in calories, about 130 for a whole one 9″ in length, and contain no saturated fat or cholesterol. That same 9″ parsnip can provide  6.4 grams of fiber, 93.1 mcg of folic acid, 59.2 mg of calcium, and 46.4 mg of potassium, and lesser amounts of vitamins B1, B2, B3, vitamin C, iron, and zinc.

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All of this information has probably made you eager to get in the kitchen and start preparing this wonderful, nutritious dish, so here is the recipe.

*Ingredients:

  • 1 medium size winter squash – peeled and chopped into cubes
  • 1 medium size 7-9″ parsnip – peeled and chopped into cubes
  • 1 red bell pepper
  • **1 1/2 cup of wild or brown rice (I like to mix them together)
  • 1 cup of filtered water or vegetable broth
  • 2 tablespoons of extra virgin olive oil (cold-pressed)
  • 1/4 cup of fresh parsley/basil
  • 1 1/2 teaspoon sea salt
  • 1 teaspoon cumin
  • 1 teaspoon turmeric (optional)
  • 1/2 teaspoon of black pepper
  • 1 small jalapeño pepper (if you like to spice things up a little!)

*Whenever possible, buy your vegetables organic. Here is a list of the most and least contaminated fruits and vegetables compiled by the Environmental Working Group. I suggest that you download the guide and take it with you to the grocery store.

**Prior to cooking, soak your rice in water for 4 to 8 hours or overnight

Directions:

  1. Peel squash and parsnip and chop into bite-size pieces
  2. Slice the bell pepper and jalapeño pepper into thin slices
  3. Toss in a tablespoon of extra virgin olive oil, 1 teaspoon of sea salt, cumin, and all other spices and mix well till the vegetables are well coated
  4. Spread out on a lightly oiled baking pan/Pyrex dish and pour the cup of water/vegetable broth over the vegetables
  5. Roast in a 375 oven for 25 to 35 minutes, turning frequently to avoid sticking and burning
  6. Boil the water and add rice and 1/2 tsp salt, cover and reduce heat – cook rice for 10-15 minutes
  7. Serve the roasted vegetables over the cooked rice and garnish with fresh parsley or basil leaves

Recipe serves 3 to 4 people

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Sunshine D-eficiency

Posted on April 17, 2012 | 1 Comment

I spent a lovely day in the sun yesterday.  It was one of those gorgeous, spring days that just makes you want to run outside and play.  Laying on the warm sand at one of my favorite beaches in Massachusetts (I know, it is April and I was at the beach!),  I realized how much I crave to be outside, to experience Nature, and to feel the sun on my skin.

Singing Beach, Manchester by the Sea

Today, most of us work indoors, in oxygen-deprived, air-conditioned rooms, and we drive pretty much everywhere we go.  We have become out of touch with our natural environment.  This is the reason why so many of us lack vitality and energy in our lives: we are deficient in one of the most important nutrients for human health - the sunshine vitamin, vitamin D.

Although vitamin D is found in certain foods, such as fish, eggs, and cod liver oil, the most natural and cost-effective way to get our daily dose is through the sun.  When the skin is exposed to ultraviolet-B (UVB) rays from sunlight, our body produces vitamin D3, also known as cholecalciferol.  Another form is D2 (ergocalciferol), which is synthesized by plants.  The kidneys activate vitamin D in the body (obtained through sun exposure or food) to help maintain normal blood levels of calcium and phosphorus, which is important for bone health.

In recent years, there is growing evidence confirming the importance of vitamin D, not only in maintaining strong bones, but also in lowering the risk of illnesses not formerly associated with it.  According to WebMD, low blood levels of the vitamin D have been linked to the following:

  • Increased risk of death from cardiovascular disease
  • Cognitive impairment in older adults
  • Severe asthma in children
  • Cancer

Research suggests that vitamin D plays a role in the prevention and treatment of a number of different conditions, including type 1 and type 2 diabetes, hypertension, depression, glucose intolerance, and multiple sclerosis.  Studies published in the European Journal of Clinical Nutrition suggest that even small increases in the sunshine vitamin can add years to your life. 

Many people today, especially those  living in northern latitudes,  are deficient in vitamin D (ask your doctor for a blood test to check your current levels).  ”D” deficiency may result from factors other than lack of sun exposure.  Diet, age, and skin color all play a role in the body’s ability to synthesize vitamin D.  In addition, people suffering from inflammatory bowel disease, such as Celiac ro Chron’s, are unable to properly absorb vitamin D from food, so moderate sun exposure is important.  According to Dr. Andrew Weil, Founder and Director of the Arizona Center for Integrative Medicine, enjoying 10 to 15 minutes in the sun every day without sunscreen protection — sunscreen blocks “D” synthesis –  is a great way to maintain healthy levels of the vitamin in the body.  Not to mention that spending time outdoors, in fresh air, is vital for your health, and is proven to lift up your mood and energy levels.

In recent years, there has been a lot of talk about the dangers of sun exposure, but it is important to note that moderation is key.  You don’t need to “fry” yourself in the sun in order to optimize your vitamin D levels.  Balancing moderate sun exposure with a heathy diet is the best approach – if you are vegetarian or vegan, vitamin D supplementation is strongly advisable.  In addition, if you refuse to walk out of the house without applying sunscreen,  I urge you to look for natural brands that do not contain toxic, carcinogenic ingredients (California Baby is one of my favorite).  There is increasingly more evidence pointing to the harmful effects of sunscreens containing perfumes, coloring, and other chemicals on the skin: they not only contribute to skin aging, but are also cancerous.  More on this next time.

Now, go enjoy some well-deserved time in the sun!

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Living Your Dreams

Posted on April 10, 2012 | Leave a comment

At age thirty, I knew I had reached a turning point.  I woke up every morning dreading to spend another day at my stressful, dead-end job.  I could not remember the last time I felt truly happy.  I knew that it was time to make radical changes, to start living the life I wanted instead of looking for excuses not to.  I simply could not continue on the same old path, feeling emotionally drained, physically exhausted, and miserable.

I spent some time re-evaluating the choices I had made in the past.  I thought of all the times I had played small, the times I had ignored my inner voice telling me I could do better and be more.  I once read that dreams are the Universe’s way of showing you your path.  In other words, you are meant to follow your dreams as they come to you for a reason, to help you find your life’s purpose.

Take some time now to imagine the kind of life you wish to have.  Open your mind to anything that is possible. What are you willing to let go of in this moment?  What changes can you make to live the life you have always dreamed about?  Change is scary, especially change you have been craving for a long time.  It is terrifying to take a leap of faith into the unknown, even if you know it leads to something better.  What is even more terrifying, however, is spending the rest of your life knowing that you never did.

Here, I want to share with you some bits of wisdom from my thirty-something years of wondering about life, searching for ways to realize my dreams.

NEVER stop dreaming, even if your family and friends call you an airhead! Dreamers have visions, and they have goals.  Dreamers are the ones who move the world forward.

Write down your dreams and place them someplace you can be continuously reminded of them. Even better, create a visual — a collage of images — of all the things you want to have, all the places you want to visit, inspirational quotes, anything that has meaning to you.  Tape it to your bathroom wall or anywhere else you can see it every day.  This is very powerful.  Promise.

A piece of my dream collage

Visualize what your dream life should look and feel like.  Be specific about everything you want.  For instance, if your dream is to own a beach house, think about what you want it to look like, smell like, visualize everything to the last detail.  Do not be afraid to dream BIG.  Everything is possible if we let go of the limiting beliefs that are holding us back.  The Universe provides an abundance of opportunities, but you are only given what you ask for.  This is not the time to be modest.

Take action.  Sitting on your bum mediating on your dream life is good, but it will get you nowhere until you are ready to take action.  Set goals and take gradual steps towards achieving them.  Allow your goals to transform and grow as you move forward on your path.

Be brave, take risks.  Every big change in our lives is accompanied by some fear.  Fear is good because it lets us know that what we are about to do matters.  Ask yourself: what do I have to lose if I make this decision?  Am I afraid because I am endangering my life or is it because I am entering unfamiliar territory?  Feel the fear, acknowledge it, and move on. You will grow braver and more confident with every step.  Being willing to take risks is an important part of transformation.

Trust your intuition.  As Steve Jobs once said, “don’t let the noise of others’ opinions drown out your own inner voice… have the courage to follow your heart and intuition.” All human beings possess intuition or, what we sometimes call, a sixth sense.  This is our gut feeling that goes hand in hand with every important decision we make in life.  Our intuition is there to guide us, to let us know  if we are making the right choices, choices that are in alignment with our passions,  moral principles, and personal values.  Recognize that feeling and pay attention to it as it is the most trustworthy guide on your path to true happiness.

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Turmeric Roasted Brussels Sprouts Over Quinoa

Posted on April 3, 2012 | Leave a comment

This is one of my favorite recipes — not only because it tastes great, but also because it is nutritious and very low in calories.

Quinoa is the preferred grain in my kitchen because it is gluten-free and rich in protein (18%).  As a vegan, I am always on the lookout for meatless, non-dairy sources of protein.  Quinoa contains a perfect balance of essential amino acids, which make it a complete protein source.  The Incas appreciated quinoa for its nutritional value and referred to it as the ’mother of all grains’.  As an added bonus, quinoa is an excellent source of dietary fiber, which naturally aids digestion.

If you are into health and nutrition, chances are that you have heard about turmeric.  Turmeric is a yellow-orange spice used primarily in Indian curry dishes.  It has a slightly bitter, pungent taste that could be off-putting for some people, but adding small quantities –one or two teaspoons — to soups or other cooked dishes greatly benefits your health.  Turmeric and its active component, curcumin, haven been studied in length by nutritional scientists.  According to an article published in Advanced Experimental Medical Biology, “curcumin has been shown to exhibit antioxidant, anti-inflammatory, antiviral, antibacterial, antifungal, and anticancer activities and thus has a potential against various malignant diseases, diabetes, allergies, arthritis, Alzheimer’s disease and other chronic illnesses.”

You can add turmeric to your diet by using the powdered spice in cooking or by supplementing with curcumin or turmeric pills.  I love the earthy, rich flavor that turmeric adds to my meals.  I also believe that consuming whole foods is much better for human health than supplementing with isolated nutrients.  As Dr. T. Colin Campbell, author of The China Study points out, when it comes to optimal nutrition, “the whole [food] is better than the sum of its parts.”

Brussels sprouts are leafy green vegetables, rich in many valuable nutrients.  They are an excellent source of dietary fiber, calcium, potassium, Vitamins A, C, and K, as well as B Vitamins (B6, thiamin, and riboflavin).  In addition, Brussels sprouts are rich in Omega 3 fatty acids, and contain numerous disease-fighting phytochemicals.

Now that you know how healthy this dish is, I urge you to try it and enjoy every single bite of it!

Ingredients:

  • 1 cup of quinoa (if you prefer to use brown or wild rice instead, go for it!)
  • 2 cups of vegetable broth
  • 2 cups (5-6) of brussels sprouts (cut the stems and wash them carefully)
  • 1 teaspoon sea salt
  • 1 1/2  tablespoons of extra virgin olive oil (try to look for cold-pressed olive oil)
  • 1 teaspoon of turmeric
  • black pepper to taste

Directions:

1. Rinse quinoa in fine mesh strainer until water runs clear (if you use brown rice instead, make sure to soak it in water for 4-8 hours prior to cooking)

2.  Put the vegetable broth in a pot and simmer for a few minutes

3.  Add the quinoa, 1/2 tsp sea salt, and 1/2 tbsp of olive oil, cover and reduce heat - cook for 10-15 minutes

4. Pre-heat the oven to 375 F

5. Mix the remaining tablespoon of olive oil, sea salt, turmeric and black pepper in a baking pan or Pyrex dish

6. Toss the brussels sprouts in the mix, rolling them around until they are coated in olive oil and spices

7.  Place the sprouts in the oven and roast for 15-20 minutes until their skin begins to brown

8. Take the brussels sprouts out of the oven and serve over the cooked quinoa

9. Garnish with fresh parsley (optional)

*Recipe serves 2 people

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