Panama Blend (traveling green smoothie)

One of my favorite things about green smoothies is that they are the easiest way to diversity your intake of nutrients for breakfast.  This is even more relevant when traveling, when your body's wisdom craves the surrounding flora.  If there is a blender available, I don't waste the opportunity to visit the local markets (and yards) and feast on the regional chlorophyll. 

I was recently traveling through my homeland of Panama, where the local cuisine isn't rich in greens so I took it as challenge to find ingredients for what turned out to be a fabulous green smoothie.  So hoping that it will inspire you in your next "green" travelings, here is the recipe:

Ingredients (2 servings)

  • 4 cups of spinach (not a lot of local greens available in the market, but watercress and spinach grow easily in most tropical regions)
  • 1 banana (tons of fruits available, but I opted to keep it simple)
  • a handful of local spearmint + wild cilantro (these I found in my mom's backyard...wild herbs taste so WILD, you can taste the Prana or life force on these local beauties)
  • 1/2 an avocado (this is a gingo luxury! but I deserve it)
  • 1/2 tsp of minced ginger
  • 1/2 tsp of turmeric (no local turmeric roots available but I was craving some astringent flavors, local stores carry tons of spices so if fresh ingredients aren't available, improvise)
  • 1/2 tsp of sea salt (local sea salt made this a fun ingredient to add)
  • 1 Tbs of local eucalyptus honey (yummm!!!)
  • 1/2 cup of water 
  1.  Add all ingredients to a blender.  Blend!  I don't like cold smoothies but you can add either a frozen banana or ice instead of water.  Enjoy.

Red Lentil Soup with Caramelized Onions

I know Summer isn't a traditional season to be thinking about hot soup, but I happen to work in an office that is kept at sub-zero temperatures for the same reason that offices across American suffer from the same Tundra conditions: insanity!  Soups are a low sugar/high fiber way to satisfy hunger and keep you warm.  One of my all-year-round go-to soups is lentil soup.

Lentils are high in protein and high in fibers.  According to an article in Medical News Today, "many studies have suggested that increasing consumption of foods like lentils decreases the risk of obesity, diabetes, heart diseases and overall mortality while promoting a healthy complexion and hair, increased energy and overall lower weight."  Lentils can be found in red, brown and green varieties.   I love them all, but I find that split red lentils are quick and easy to prepare when compared to other beans so this soup recipe is non only  accessible, fast, inexpensive and a high -quality protein source, but it's also warming, satisfying and easy to freeze - a huge time saver for those of us with busy schedules and lack of cooking inspiration.  

Serves 4-6

  • 1 tablespoons of coconut oil (I use Olive Oil in colder month, but an Ayurveda trick is to use coconut oil for cooling)

  • 1 small yellow onion, diced

  • 1 celery stick, diced

  • 1 carrot, peeled and diced

  • 1 small piece of fresh ginger, peeled and minced

  • ½ teaspoon turmeric powder

  • ½ teaspoon coriander powder

  • ½ teaspoon cumin powder

  • 2 yellow beets, peeled and diced

  • 6 cups of water or store-bought low-sodium vegetable broth (MSG-free, gluten-free) version

  • 1¼ cups split red lentils which you have soaked overnight, drained and rinse thoroughly.

  • 1 teaspoon sea salt, plus more to taste

  • ¼ teaspoon pepper, plus more to taste

  • 1 yellow onion, thinly sliced

  • 1 Tablespoon of olive oil

  • 1 tablespoon of fresh thyme - optional

 

  1. Important- The night before (or at least two hours before if using split lentils),  soak the lentils at room temperature.  Then drain and thoroughly rinse them.  This will remove gas causing enzymes from lentils -yes even the split ones.  There is science to back this up but trust the Ayurveda wisdom on this one.

  2.  Heat a medium-sized saucepan over medium-high heat and add 1 tablespoon of coconut oil. When it dances, add the diced yellow onion, carrot, celery, turmeric, cumin, ginger and coriander powder.

  3. Cook until the onion soften and the mixture becomes aromatic, ~3 to 5 minutes. Sofrito style for those Caribbean brothers and sisters.

  4. Add water or vegetable broth and bring the mixture to a boil. Add the red lentils and reduce the heat to a simmer. Season with salt and pepper and continue cooking at a simmer for 15 to 25 minutes, or until the lentils are soft and the vegetables are tender.  Stir and monitor every five minutes so lentils don’t stick to the bottom of your pan.

  5. Prepare the caramelized onions while the soup cooks. If using thyme, remove the leaves from stems till you accumulate enough thyme leaves.

  6. Heat a medium-sized skillet or frying pan over medium-high heat, add 1 tablespoon of olive oil, and heat until the oil dances. Add the onion, cook for 3 minutes and reduce to low temperature.  Add thyme..

  7.  Keep the heat low so the onions begin to brown, stirring often so onion won’t stick.

  8.  If the onions start sticking to the pan, add a bit of water. Continue cooking for 15 minutes or until the onions are caramelized and golden brown. Season with a pinch of salt and pepper.

  9. Fill bowls with soup and top with a tablespoon of onions and serve, or simply stir the onions into the soup.

Unroll.Me: a free tool to manage your inbox

As organized and streamline as I am in my virtual world, keeping up with the e-mail inbox can generate anxiety to even the most zen of individuals.  "I just went through my inbox, why do I have unread messages?!!"  Maybe you too find that the majority of messages in your inbox are subscriptions to your favorite stores, newsletters, and/or periodicals.  You may also wonder like I did, how could I streamline my inbox so that I only see my "real" correspondence without having to give up my beloved subscriptions ?

Someone recommended Unroll.me, this service available as an app or via one's desktop, helped me unsubscribe from unwanted email subscriptions, discover new ones and organize them all in one place.  Time saver galore!!! 

No good for you if your e-mail isn't in English or if your e-mail provider isn't supported (i.e., Unroll.me currently supports Outlook.com, including Hotmail, MSN, & Windows Live; Gmail; Google Apps, Yahoo! Mail, AOL Mail, and iCloud).

Very simple to use. 

You're welcome!

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Posted on June 24, 2016 .

Fruits on the Bottom Chia Seed Pudding

I have been up-ing my game in my Ayurveda understanding and its applications.  Simplified, Ayurveda is a science of life and wellness.  One of the Ayurvedic wellness habits is to eat a healthy and easy to digest breakfast –though this isn’t exclusive to Ayurveda. 

My preferred breakfast is a green smoothie, but it is always good to have a few options in the week.  Recently I was re-introduced to chia puddings and realized how convenient it can be on those mornings I know I won’t have time to prepared a smoothie.

Very healthy, chia seed pudding is packed with protein, Omega-3, antioxidants and calcium.  You can get more benefits of this mighty seed by visiting this nice post by Marry Spencer via Health & Fitness Shops.  

It can be made under 5 minutes. I basically prepared it the night before so it is ready to eat or to go the next morning.

 This is my Fruit in the Bottom Chia Seed Pudding recipe:

 Ingredients - for one or two servings

·        1 cup almond milk

·        1/4 cup Chia Seeds

·        1/2 teaspoon vanilla extract

·       1/4 cup (or less) honey or stevia syrop (I should add that I don't like the taste of stevia at all but it's sweet)

·        1/3 cup of fruits (I prefer mangoes or strawberries)

 

Instructions

1.     For Blended/Smooth Version: Place all ingredients in blender minus fruits and blend on high for 1-2 minutes until completely smooth.

or

1.     For Whole Chia Seed Version: Blend all ingredients except chia seeds & fruits in a blender until smooth (including any added flavors, fruits or chocolate). Whisk in chia seeds.

2.      Place fruits at the bottom of a jar or glass container, then pour chia mixture and place in the refrigerator for at least 4 hours or overnight to let it gel.

 

Posted on March 25, 2016 and filed under Ayurveda, cooking, inspiration, wellness.

Turmeric Tea: healthy and delicious

Turmeric is an ancient root used for its healing properties for centuries. Turmeric comes from the root of the Curcuma Longa plant. To manufacture it, the roots of the plant are boiled, dried and then ground into a powder. Traditionally used in Chinese and Indian medicine (from killing fungus to curing cancer), the powerful anti-inflammatory and antiseptic qualities of turmeric have made it a precious commodity for ages! 

I also happen to love it's flavor.  Bitter, warm and sweet, Turmeric evokes oranges and ginger on a Galician landscape.  I have been using it in all my cooking for some time, but this tea inspired by Ayurvedic traditions is a great evening companion of late.

 

Turmeric tea

1 cup of Almond milk

1 tablespoon of turmeric

1 tablespoon of raw honey

1/2 teaspoon of coconut oil

Pour almond milk into a saucepan and warm for 2 minutes, add coconut oil, raw honey and turmeric powder. Continue to warm for another 2 minutes.  Stir well and pour into cup or glass. 


Posted on March 2, 2016 and filed under cooking, Yoga, wellness, yoga mat, Ayurveda.

Self-Myofascial Release: move better, perform better and have less pain

If you have been to my yoga classes in the last few years you probably have experienced  some self-massaging using rubber balls.  Or perhaps you have seen other self- massage instruments such as foam rollers or massage sticks at your gym, physical therapist’s office or your friend’s apartment. So what is the deal with Self-Massage?

This practice of Self-Massage is also known as Self-Myofascial release.  Myofascia is the connective tissue network that runs through your body.  You can learn more about fascia on my previous post So what is Fascia Anyway? In summary, Myofascia wraps around your internal organs and muscles and holds it all in place. I like the definition “it's the organ of form.”  

When there is trauma or injury to any area of your body or your “form,” it can lead to weakness or adhesions in your myofascia. This may limit your range of motion and can even compress your muscles and nerves, leading to less hydration and blood flow to those areas. This can lead to pain and/or injury and can impact your performance.  To heal and recover from this “form-traumas” you simply roll your bodyweight onto massage balls, foam rollers and other devices available out there. Like any other alternative medicine technique you must use your judgment, learn some basic technique from a trusted source, figure out what works for you, consult your doctor, etc.

Since I started working with  Self-Myofascial release about 10 years ago, I do some form of self-massage every day for 10 to 15 minutes. I roll my muscles pre- and post-workout and often before meditation or bed.  Doing this I’ve experienced relief from my back pain, plantar fasciitis, and my mental and emotional states have received the benefits as well. 

I can't stress enough all the mental and emotional benefits of Self-Myofascial release but here are 5 of the main physical benefits of self-myofascial release as listed in Love Life Surf :

1.      Increases blood flowResearch has shown that self-myofascial release can increase vascular function. By getting rid of knots and tension in the fascia that may be restricting fluid flow in the area, self-myofascial release techniques helps to keep your muscles and connective tissue well hydrated. That means that you’ll recover and heal faster.

2.      Improves muscular range of motionStudies have also shown that self-myofascial release can increase range of motion without decreasing muscle force or activation. By breaking up the adhesions in the fascia, your muscles and connective tissue can move more freely and you avoid muscle restrictions when you exercise.

3.      Reduce muscle soreness. With better circulation to your muscles and connective tissues, you’ll experience less muscle soreness.

4.      Maintains normal functional muscular length. Self-myofascial release relieves tension in the myofascia network and helps your muscles return to their normal length, improving muscle function.

5.      Encourages movement of your lymph – a major component of your immune system that helps to fight infection in the body. However, the lymph system relies on movement pressure to move the fluid. Self-myofascial release can encourage the flow of lymph back to the heart.

Ultimately, this means that you’ll move better, recover faster, perform better and have less pain so that you can continue to be active and do what you love to do.  I am more than happy to help you develop your own routine, just reach out to me.  

Posted on January 8, 2016 and filed under wellness, Ballwork.

Urban Monk Principles to Live by

I found the Monk Manifesto written  by  Christine Valters Paintner, a couple of days ago and it really resonated with me.  A re-occurring teaching from yoga is that the practice doesn't ask you to give up your life, quite the opposite, the invitation is to engage deeper into who you already are.  When I read the Monk Manifesto that is exactly why I feel the manifesto is conveying.

The Monk Manifesto: Seven Principles for Living with Deep Intention by Christine Valters Paintner

Monk: from the Greek monachos meaning single or solitary. A monk in the world does not live apart but immersed in the everyday with a single-hearted and undivided presence, always striving for greater wholeness and integrity.

Manifesto: from the Latin for clear, means a public declaration of principles and intentions.

Monk Manifesto: A public expression of your commitment to live a compassionate, contemplative, and creative life.

The Monk Manifesto

I commit to finding moments each day for silence and solitude, to make space for another voice to be heard, and to resist a culture of noise and constant stimulation.I commit to radical acts of hospitality by welcoming the stranger both without and within. I recognize that when I make space inside my heart for the unclaimed parts of myself, I cultivate compassion and the ability to accept those places in others.I commit to cultivating community by finding kindred spirits along the path, soul friends with whom I can share my deepest longings, and mentors who can offer guidance and wisdom for the journey.I commit to cultivating awareness of my kinship with creation and a healthy asceticism by discerning my use of energy and things, letting go of what does not help nature to flourish.I commit to bringing myself fully present to the work I do, whether paid or unpaid, holding a heart of gratitude for the ability to express my gifts in the world in meaningful ways.I commit to rhythms of rest and renewal through the regular practice of Sabbath and resist a culture of busyness that measures my worth by what I do.I commit to a lifetime of ongoing conversion and transformation, recognizing that I am always on a journey with both gifts and limitations.

  

Posted on September 4, 2015 and filed under inspiration, Meditation, wellness.

So What is Fascia Anyway?

Chances are that if you have taken my yoga class or come to my Roll+Restore workshops, you have experience some form of self-massage techniques AND you have also heard me talk about fascia, myofascia or connective tissue.  So what is FASCIA anyway?

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Way before I knew it as Fascia, I knew it as ‘energy.’ As soon as I began to teach Yoga, my eyes caught the whimsical forms that human bodies create or form. Individually and/or collectively my eyes were thrilled to find the fluidity and the fixedness of the student’s “space” or “energy.” I had no way of explaining what I was looking at till I learned about Fascia. Fascia in a simplified way  is a thin layer of connective tissue that encases your body under your skin. Your myofascia (muscular tissue) forms a system of continuous, three-dimensional, body-suit-like tension that gives your body its shape or form. This system spreads without interruption through the entire body. It actually wraps itself around every muscle, joint, and organ.

Fascia, as I understand it, is the organ of form. Fascia tissue holds patterns of physical and/or emotional tension that if unchecked, or through accidents, becomes injuries (physical injuries or emotional ones!).   These injuries and/or scared tissue cause the layers of fascia to tighten and stick together creating restriction and muscular pain. So for example when you have a stiff low back, often it isn’t damage to the muscle that is causing the pain, but a hardening or thickening of the fascia around the sacrum/lumbar region.  

Interestingly, in Ayurveda toxins or ama can accumulate through your Fascia and these toxins are the product of lifestyle choices or emotional baggage. 

The good news here in the west is that fascia is being recognized for its importance in maintaining a healthy, fit, toned, calm, and aligned body.   Through myofascial release techniques we can relax muscles and break “injuries" and/or release “toxins.” Releasing the stored tension in the fascia allows for cellular memories to be forgiven, relaxing your mind and allowing the body to enjoy better flexibility in every sense.

Posted on August 21, 2015 and filed under wellness, Yoga, Ballwork.

A Subway Ride to the Divine

Since living in NYC I find my subway rides a great space for my Spiritual work.  It started as a place to catch up with my reading and it has progress to a place where I can catch up with my contemplation.  My favorite exercise is to look around and ask my self if I can observe the Divine in the faces I see.  Yes, I can probably be the creepy guy staring at you now and then.  You would be surprise what you will find when you look for the sameness in your commuting brothers and sisters.

I found this poem from the always inspiring OnBeing website.  I just love the way Ms. Simmons captures the extraordinary presence of Grace on a mundane subway ride.  

 

Subway Prayer

BY DENA SIMMONS

From her neck, a plastic rosary dangles
like a child, swinging.
With poker-player precision,
she rations coins and cigarettes with her man
who drinks Jack Daniels
on a Bronx-bound 2 train.

Hail Mary, full of grace.
The Lord is with thee.

On-lookers drink in faded lipstick lips,
older white woman,
her younger black lover,
his hair, small,
cotton-ball knots,
crimson eyes and lipstick-stained lips.
Intoxicating lust.

Blessed art thou amongst women,

A beggar, heavy, duck-taped like his wheelchair,
stumbles into the train car,
fragrant with human waste.
He speaks of a world that hurls him
into subterranean fundraising.

and blessed is the fruit of thy womb, Jesus.

He makes his rounds,
wheelchair, clinking against iron poles.
Open hands,
empty,
in front of potential donors.
He wishes God blessed him
with a winning deck of cards.

Holy Mary, Mother of God.

To the lovers,
he huffs.
Despair.

Pray for us sinners.

The gambling-pair captures him
in the midst of trading nickels and Marlboros,
gives the begging man
everything,
hoping for a better hand.

Amen.

How to get a cat IN the bag in the first place

In my space organizer capacity I have been asked to pack away lots of items.  From dozens of wheel-chair cushions to an extensive collection of virtual art files, I have stored it all.  So when I was asked to help with packing an unruly cat in his carrier, I was stopped right on my organized tracks.  I decided to approach the project with the same open mind I approach all organizational conundrum: first, find out the objective/intention, then learn about the subject and finally the most important step, to follow through with efficient actions that get the job done.  So here is my case study on how to place an unwilling cat in a carrier.

The objective:  Kitty owner is moving, cat must be transported in a carrier to a far away land.  The kitty in question doesn’t like being in a carrier and in the past has made a big fuzz about it.  There is no time to train the cat.

Subject:  these days you can learn about anything from YouTube or Google search.  However the Internet is never my first resource, the first thing I always do is to reach out to the experts in my life.  I don’t know much about cats, except that they are independent and fun (btw, good characteristics for Happy Hour friends), so I reach out to my cat loving friends to get a consensus.  Professional help is always good, Veterinarian & yes, finally consulting the Internet can be good way to further find alternatives. 

Action:  There are ways or techniques to train or recondition a cat to feel comfortable getting into a cat carrier, but that takes time and we are on a time line, so below I am listing the fast learning technique I am calling “the-top-drop-of-the-burrito-cat.” I admit it’s a terrible name but it works.  In less than thirty seconds your cat will be in the cat carrier if you follow these steps:

1-    If you have time,  a day or two before you have to put cat into the carrier (and while your cat is distracted by something) get carrier in the space where you will be packing your kitty.  I am using the word packing because I pack things with love.  Some people suggest bathroom but if you live in NYC your bathroom may be too small to hold two living organisms at the same time.  Make sure you have the right size carrier, do some research on this if you need to.  If you forget to get carrier out before hand,  then bring it out at the last possible moment.  Apparently cats don’t like changes, so you either give them time to adjust to changes in their environment or you use the element of surprise.  The less stress out the cat is the less stress out you will be.  Position the carrier so that the carrier’s door is facing the ceiling, this will let you take advantage of gravity (Apana vayu, my yogis, Apana Vayu).

2-    Locate a lightweight bath towel that is big enough to wrap around your cat and contain all his legs/paws/claws, but not so big that wrapped around your cat you can’t get him through the carrier door.  Either leave towel out around the cat days before or don't bring it out till the very last minute.  Read above, either give your cat time to adjust to the towel or keep it a total surprise.

3-    At the last minute, get the cat into the room with you and the upward facing carrier. Depending on your cat, you may be able to pick him up and carry him in, or lure him in with food or a toy.  Quickly close the door/s.  By now he knows something is up, so let him be for a moment.  YOU take a deep breath.

4-    Gently but with strength & confidence wrap the cat like a burrito in the towel with only his head sticking out.  The towel is over the cat’s shoulders so his front paws are inside the burrito.  You may not get this right the first time! You need to wrap and hold the towel securely enough so the cat doesn’t escape, but please don’t suffocate Mr. Cat.

5- Now lower the burrito cat into the carrier, and swiftly shut the door.  Basically let his butt drop down into the carrier.  Cat will land on his feet and he will unwrap himself, don’t do anything else other than bringing the carrier to its horizontal position.  Cat is good to go.

Resources: Monica Longsdorf (the cat whisperer), Julie Dohrman (legendary yoga teacher & burrito cat expert) and a strange source, Joanie Coles (catering empress & unquenchable researcher of all things, including animals)

Thin Places in a Rubenesque Earth

 

Posted on April 22, 2015 .

The SkyMall is falling!

At the turn of the century I had a job in the chemical industry that required me to visit explosive-making plants located all over the Americas.  I traveled.  I traveled a lot.  There was one companion that got me through all the long hours in plains, the SkyMall catalogue.  I confess I never purchased anything from the catalogue, but I developed a morbid fascination with SkyMall's pages and pages of overly engineered artifacts.   For 25 years, SkyMall has been the most complete retail outlet of the unnecessary. If you don’t need it, they probably got it.  And in what I hope is a sign that the time has come for us American to put a stop to mindless consumerism, SkyMall filed for bankruptcy.  Congratulations to us!

As an ode to SkyMall’s impending passage, I thought I’d put together a gallery of some of the items you may still find available in their liquidation stock.



Posted on February 6, 2015 .