Wind in Your Hair

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Photos via coquinete on Flickr.

Now is the time of year when I dream about faraway places. Warm, sunny beaches and long road trips where you can have the music blaring and the windows down.

Do you ever get wanderlust-y in the winter? Where would you go if you could escape somewhere?




Juice Tips

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Photos by me.

Here are three things I've learned during my juicing adventures so far. 


1. The perfect afternoon snack consists of a glass of green juice, plus some celery sticks with peanut butter. Mmmm!


2. If you want to step up your juicing regimen, make two batches at one. Drink the first one now, and save your second batch in a BPA-free water bottle in the fridge. It's recommended to drink your juice within 24 hours of preparing it, and remember to shake well since contents of different juices may settle into layers.



3. For even more hydrating power in your juice, throw in a Purity Coconut Water packet from YogaEarth! I like to put this in the bottom of my water bottle or juice pitcher, and it mixes in easily and adds a lovely taste.


Stay tuned for more juicing tips! Or check out some advice from Joe Cross of Reboot Your Life.

Green Machine

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Photos by me.

I am seriously a fan of this green juice I've been making. I actually find myself craving that fresh, vibrant taste instead of other (less-healthy) things. And there's nothing better than the beautiful color, delicious froth on top, and knowing that I'm getting a ton of great nutrients all in one glass.

 

Day or night, mixing together a green machine juice is the best. Lately, I throw together two batches -- one to enjoy right now, and one for later in the day. This means quite a bit of fruit and veggie prep, but it's so worth it.

I think I've graduated from being a casual juicer to a green machine lover. Soon I'll be on my way to a full juice cleanse :) Thanks, Joe Cross and the documentarians who made Fat, Sick and Nearly Dead -- you inspired me to get this far!

Wholesome Snacks

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Photos via Pinterest.

As you may already know, I'm on a quest this year to eat well. I'm preparing wholesome meals and juicing regularly. But it's not always easy, especially when I'm hungry for a quick snack.


That's why I'm excited to bring you a few healthy snack ideas from my sister, Laura, who is a personal trainer in the Raleigh area. She works with her clients not only to slim down and build muscle, but also to develop smart eating habits. Here are some fresh snack ideas she recommends for at home or work.


Smart Snacks
  • 1/2 cup Baby carrots = 35 calories 
  • Green or red bell pepper cut into slices= about 30 calories 
  • Celery sticks w/ 1 tbsp peanut butter = about 100 calories 
  • 2 rice cakes w/ slice of lean deli meat and peanut butter or cheese slice (sounds strange, but it's a great source of protein!) = about 250 calories
  • Wheat thins and cheese (8 crackers + 1 laughing cow cheese wedge)= about 180 calories 
  • 1 large cantaloupe wedge = about 35 calories 
  • 1/2 apple with 1 cup skim milk = about 125 calories 
  • Yogurt cup (I recommend Greek yogurt or other kinds high in protein and fiber)
  • Popcorn (Smartfood brand, or air popped)
  

What healthy snacks do you like?

Patience

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Photos in this post via Pinterest here and here.

As a yogi, sometimes I just wanna be able to put my foot behind my head.

Or press into handstand after doing a nice little vinyasa flow.

Or rock scorpion pose. I've been practicing for a couple of years now, so this shouldn't be too much to ask, right?




It's easy to forget how much yoga is like life; we want it to be easy, but it isn't always.

Maybe not even half the time, maybe never.

I have to keep trying. I have to keep working at my flexibility, strength and balance every day.

It is possible to slide backwards if I get lazy.

It's also possible to reach my goals -- eventually-- as long as I can be patient, if I can accept the long journey, if I learn to enjoy the path.

Difficult yoga poses aren't just tricks for impressing people or showing off. 

These asanas are  a sign of patience -- and the slow, hard work it takes to get somewhere in life.


Can you do any of the crazy poses, like scorpion, handstand, dropbacks into full wheel, or eight-angle? How long did it take you to get there?

Yoga for Athletes & the Importance of Rest (an Interview with Sage Rountree)

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Photos in this post via Sage Rountree and  Pinterest.
   
This year, one of my blogging goals is to attract new readers to Alive in the Fire who are beginning yogis, or who are athletic but don't know how to approach yoga. I want to make yoga accessible to more people, help answer questions for beginners, and offer athletic people new ideas for leading a healthy and happy life.


As part of that goal, I am inviting more guest posts from yoga teachers, coaches, personal trainers, and other inspiring individuals. Today I bring you advice from Sage Rountree, who is a sports endurance coach as well as an internationally recognized authority in yoga for athletes. She's written many books, and regularly contributes to Yoga Journal, Runner's World, Endurance Magazine and USA Triathlon Life. 


Sage also co-owns the Carrboro Yoga Company and teaches nationwide workshops on yoga for athletes, trainings for teachers on working with athletes, and running and yoga retreats.



What advice would you give to a novice yogi who is nervous about his or her first class?

You gotta start somewhere. It's like doing your first race. There might be nerves before and missteps during, but you'll feel great when it's over! Be sure to rest in class as needed; yoga is surprisingly hard.

What postures would you recommend for runners and joggers to improve flexibility?

Lunges. For more details, check out a series about that I did for Competitor:


On your blog and in your books, you advocate for athletes to incorporate rest into their routine. Why is this, and how does it work? What do you recommend?

Rest is when we get stronger. It's when the body is adapting to the stress of training, whether the training is yoga, running, or something else. Without rest, injury and burnout are inevitable. Listen to your body, take days off, and trust that less is more. "The Athlete's Guide to Recovery" covers this in detail.

 

What is your favorite thing about yoga? What does it allow you to do in life that you otherwise couldn't?

I go to the mat for balance and for self-inquiry. That's why I train and race, too. Yoga helps me keep a sense of perspective, because it gives me time and space to pay attention to the experience of each moment, and this brings balance to my body and mind.

How can athletes develop a spirit of non-competition using yoga? Have you been able to witness this change in attitude with your students?

Ah, yes. It's tough: athletes are used to competition. I talk a lot in class about doing less, which ties in to the recovery angle. It's gratifying to see students begin to avoid the deepest expressions of poses and instead stop when they reach a pleasant intensity. You can read more about my thoughts on competition on my Yoga Journal blog, here. 


Thanks for your incredible tips, Sage! If you'd like to read more of her wise advice, try Sage's blog on Yoga Journal. Namaste!

Sultry Yoga

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This lady's got a stunning Ashtanga practice, and there's something so sultry about the video and song. Would you ever practice in your underwear at home? (I suppose during a Bikram class, you're not wearing much more...)


And what do you think -- is this video too much? Too sexy to be a true representation of what yoga's about? Even though I think it's a bit over the top, there is something mesmerizing about her.

Sponsored Yoginis I Love: Meet Dana, Annie and Emily

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Photos courtesy of Dana, Annie and Emily.

Hey readers! Remember about a year ago when I embarked on a unique journey with some awesome yogis from around the country? Well, I ended up sponsoring these eight yogis and you've heard from some of them...

And I'm a little embarrassed to say it's taken me so long to introduce you to all of them (because they really are wonderful!), but here we go: please meet Dana, Annie and Emily, three yoginis I really admire. I hope to feature more of them on the blog in the weeks to come, so please stay tuned!

Dana Almdale of Chicago, IL

When I’m not on my yoga mat, I plan events for an association in downtown Chicago for a living. In addition to Bikram, I love to run – so let me know if you need tips on how to be Bikram yogi and a runner! 


I have also recently become a vegan, so I am always on the look-out for new hot & hip restaurants to try. I’m so excited about this sponsorship and to have the chance to share with fellow yogis about having a 9-5 job, traveling, building relationships, and still being able to stay dedicated to your yoga practice.


Annie Sullivan of Baltimore, MD

I'm a 23-year-old with a seriously addictive personality. Luckily, the addictions are in the form of fresh fruit, spin class and most recently, Bikram. I'm fairly new to practice but my dancer roots give me a strong foundation. 

Off the mat, I work on the social marketing team of a Baltimore marketing firm and catch as many local shows as I can. 

I’m fairly new to Bikram yoga but from what I’ve tasted, it’s something I’d like to practice for the rest of my life. I was a dancer for the majority of my life so I have wanted to regain some of my flexibility. 

I recently fell back into a solid gym routine and a coworker dragged me to a spin class back in September. Ever since that fateful day, I’ve been spinning three times a week and running and weight training another three (I normally give myself one day off a week). 

I was so nervous for my first Bikram yoga class but I was able to keep up with the instructor and my body was humming with joy (and sweat). I’ve been taking classes since and I love it! 


Emily Taggart of Sacramento, CA

Yoga is life, and there are so many different lifestyles just as there are so many different asana and practice styles – but it’s all yoga! One thing that is important to me as a brand-spanking new teacher is to build community – build it in my backyard which is saturated with yoga studios of all kinds and anywhere/anyhow else I can.

I live for beauty and have worked my life through being a musician, working in various arts organizations, and now as a newbie yoga teacher to share accessible, beautiful experiences with people. I’m a Appalachian soul living in the Golden State. I have a sharply compassionate wit and can generally spot BS a mile away. I love walking this path with yoga, and I’m really down-to-earth.

Yoga Momma

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Photo courtesy of DeAnn Michiels.

Today I'm bringing you an inspiring story from an Alive in the Fire reader, DeAnn, who responded to my recent request for guest posts. I especially love hearing how she balances her Bikram yoga practice with a little core power. Yoga moms, you rock!


My daughter is 11 months old and I have really loved getting back on the mat after having my first child. My passion is Bikram yoga. It started when I was 18 yeas old and I am now 30.  My studio is the Bikram Studio City, CA.

Recently though, I have started going to hot power fusion classes at a Core Power Yoga in Sherman Oaks.  I enjoy the vinyasa flow element and core strengthening blended in with my favorite hot Bikram poses.



Photo courtesy of DeAnn Michiels.

I work full time and share watching our daughter with my husband who also works full time. I coach a soccer team and a basketball team, and also am in school full time completing my California teaching credential.  Life is good!
Namaste,
DeAnn Michiels


Photos via Flickr.
 

Are you a yoga mom? Want to share your story about how yoga has changed your life? Write to me at aliveinthefire at gmail dot com today!

Wholesome Recipe: Homemade Salt & Vinegar Chips

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Photo via Oh She Glows.

One of my favorite not-so-healthy snacks are salt and vinegar chips.  I love them, especially the ones from Jimmy Johns. But let's be honest: they're not exactly the healthiest.

So imagine my delight when I stumbled upon this recipe via Oh She Glows (adapted from Martha Stewart and 101 Cookbooks). You can make your own s&v chips, and they're healthier than the store-bought bags! Perfect for my first recipe in the wholesome eating in 2012 series. Enjoy!


Ingredients:
  • Approx 4 cups (or more) white vinegar
  • 4-5 medium potatoes, sliced into 1/4 inch rounds
  • 1-1.5 tsp coarse sea salt
  • Very small sprinkle of freshly ground black pepper
  • 2 tsp Extra virgin olive oil
Directions: Wash and slice up the potatoes into 1/4 inch rounds. Place in a medium sized pot. Pour vinegar into pot until all the potatoes are covered by the vinegar. Bring to a boil and then reduce to medium heat for 5 minutes. Remove from heat and let sit in pot for 30 minutes. After 30 minutes, take a greased baking sheet and lay the potato rounds flat on the sheet. Drizzle oil and mix with hands. Sprinkle salt and pepper on top. Bake for 30-35 minutes at 425F. After 30 minutes of baking, flip carefully. Drizzle oil and sprinkle more salt. Bake for another 10-15 minutes, watching carefully not to burn the potatoes. Serve with ketchup and more sea salt if preferred. 

The Juicing Journey Resumes

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All photos by me.

I'm juicing again! I couldn't be more excited to add some fresh-squeezed fruits and veggies to my diet for the new year. I'm on the path to eating well; after all, health is the new wealth (hadn't you heard?).

This week I tried two simple and tasty recipes.

The first was a citrus-y energy boost: 1 apple, 2 oranges, and a lemon. Zing! This juice was a little sour, it's very palatable and is a nice combo of flavors.

Next up, I tried a new green juice. I thought this one was much better than the first green juice I made, a little less crazy tasting (no ginger, and less celery). I loved it! The perfect afternoon snack.


I threw in 3 oranges, 1 apple, 3 celery sticks, 1/2 cucumber, and a bunch of spinach. Mmmm green machine!



The result was a beautiful, bright colored juice that tasted lovely -- light, refreshing, a little sweet and not too overpowering. I think I'm going to stick with spinach over kale for a while, since my tastebuds seem to enjoy it more.



I'm proud to say I've got fresh juice back in the fridge! Stay tuned for more juice recipes soon, plus new dishes for the wholesome eating series as well.

Wanted: Your Inspiring Story

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Photo via 365 Days Yoga.

Do you have an inspiring yoga or fitness story to share? 

One of my goals for Alive in the Fire in 2012 is to feature more guest posts. I'd love to hear from readers, yogis, yoga teachers, bloggers, coaches, trainers, chefs, dietitians... basically anyone with an exhilarating, refreshing perspective who'd like to share!

Email me today with your thoughts (aliveinthefire at gmail dot com). You could reflect on:
  • how your yoga practice has shaped your life
  • your favorite fitness routine
  • what you eat to stay healthy
  • your strategies for avoiding stress and building happy, healthy relationships
  • your yoga or fitness goals for 2012
Looking forward to hearing from you! Namaste. 
Photo via Lauren Ross.

Contentment

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How happy are you? 

It's a question that floats through our minds now and then, and that often comes up at the beginning of the year, as we look toward the future with new goals.

How content are you with what you have, and who you are today?

One of Alive in the Fire's readers shares her story today about the power of contentment, and how to find it. May this post by Rana Waxman help you on your journey toward happiness!

Happiness cannot be found throught great effort and willpower, but is already present in open 

relaxation and letting go. 

-a

Ven. Lama Gendun Rinpoche

It is very easy to feel on top of the world when 

you are not being tested, but is this your default setting? If pressures build up, do you

breathe

through them, find ways to

diffuse tension

 or 

do you store it,

let pressure build

 and then explode?

I am not talking about 

the once in a while scenarios, but if things are not as you'd hoped, what are your attitudes, 

perceptions, and coping strategies? Do you still experience contentment or is this a borrowed measure 

reserved for the one day all the bills are paid, you have slept great, and you have eaten well...in 

other words, are you happy and smiling no matter what happens?

The reason I put forth these questions is that seeking happiness is a complex thing. Yogis 

call it uncovering our true Nature, and will tell you we are born into happiness, but the thinking 

mind gives us all kinds of trouble. It starts us chasing after the senses, after material gain, 

accumulation, etc. 

There's nothing wrong with wanting the iPhone 4; it looks super cool. But if you 

have the iPhone 3, do you then become less happy with what you do not yet possess once the iPhone 4 is released onto the market? Or do 

you accept what you have with gratitude? 

This last approach --

accepting what you have with gratitude

 -- is the fertile ground for lasting 

happiness.

Contentment, Patanjali says in the yoga sutras, is dynamic, as opposed to complacency which 

is a bit stagnant. We should be able to look at our life, weed out the toxic relationships and 

situations to then re-balance on all levels. This requires changing what isn't working; therefore, 

practicing contentment is a call to action sometimes

. It also asks us to

want what we have

.

Contentment brings us to a new perception of how things are, and so, calms the mind, 

fostering appreciation. It is an attitude that is independent of outside influences. 

What you 

have or don't have does not change the essence of who you are. 

You may be thinking, "Uh, 

maybe I can achieve contentment in my next life, but that sounds pretty hard to sustain now!" 

Though it may be easier to be 

happy when there is some kind of "success" in our life, the truly positive person will smile and 

keep a good sense of humor throughout turmoil, will exhale and

relax

, w

ill know that they are guided and protected, all-one, not alone.

I know virtues are hard to visualize and materialize and harmonize when things are tough, and disappointments abound. These are the times though when adopting a mind-set that views adversity as opportunity is helpful. So instead of chasing, spend a few moments in Nature, or quietly observing your breath, do a little 

Yoga Flow

, take a 

walk.

Allow this great and powerful and sustaining virtue to take root in your life so that your 

default setting is now rewired for peace and positivity in 2012...

Blessings,

Rana

Bendy Backbends for Beginners

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Photos via Pinterest and Coffee and Yoga.

One of my goals for the new year is to increase flexibility in my spine. I imagine this is true for a lot of you yogis, too, so this post offers a few reminders about how to do healthy and safe backbends whether you're new to yoga or you've been on the mat for a while.

Photo via Bikram Yoga.

One of the best things you can do as a beginner is to seek the guidance of a certified teacher. Yoga instructors with experience know how important it is to warm up the spine before attempting a deep backbend. During classes at a studio, you'll be able to engage in a smart series of postures to keep your spine safe, warming it up one vertebrae at a time.

Ever notice how in Bikram classes, you don't do camel or rabbit pose until the end of class? And in a Hatha class, you wouldn't do full wheel pose until you've done a bridge pose or two, right? Sequencing asanas this way allows you to ease into your spine's full flexibility.

Photo via Om Light Photography.

Another important consideration, especially for deep backbends, is to utilize strength in other areas of your body -- namely, your core and legs. Look at the photo above, for example. When you're in full wheel, your arms, legs, and core are engaged fully so that your lower back doesn't have to take the burden of holding you up.


Similarly, in camel pose (below), you push forward with your legs, hips and glutes so that your low back doesn't feel the full pressure of the upper half of the body bending over.


Keep in mind, too, that your low back should feel long throughout the posture.
Photo via  Dudes Doing Yoga.

Let the fear go. Remember that backbend postures stimulate your nervous system, sending you into a "fight or flight" response. It's normal to feel dizzy, energized, emotional, or otherwise stimulated during these poses.


Begin to approach each backbend with curiosity and patience. Apply your yogic skill of observation and watch your energy as it moves during the pose. How do you feel after a backbend? Are you more awake and alert?


Can you encourage yourself to try holding a pose for 10-15 seconds instead of 5? Remind yourself that you are opening your heart to greater compassion and deeper love by the simple act of bending back.


Gradually work your way in using the breath, and try to allow yourself to enjoy the backbend. Before you know it, you'll be craving them on a daily basis.
Photo via Michael Peter Carter on Tumblr.

Above all else, remember to give it time. Flexibility of the spine doesn't happen overnight -- it is a lifelong process. We spend so much time hunched in front of a keyboard or car steering wheel that it can take a while to reverse our tendency toward experiencing forward folds... but gradually, with persistence, you will find yourself arching backward gracefully with little resistance.

Want to learn more about backbends? Try this article from Yoga Journal, tips from another blogger, or Bikram's thoughts on how Bikram yoga can help heal back pain. Or learn more about how backbends open your heart.

Health is the New Wealth: Wholesome Recipes for 2012

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Photos in this post via Urban Yoga Girl, Lilie Zen Coach, Pinterest and Good Mood Food.

One of my goals for 2012 is to eat better than I ever have before. I believe taking my yoga off the mat and into the kitchen will help me lead a healthier, happier life.

Will you join me in my wholesome eating adventure? I'm inspired and want to plan:

healthier breakfasts,
 



more entrees and snacks featuring vegetables,




and healthy drinks from the juicer/blender instead of sweets.
 

Here are a few recipes via Good Mood Food (pictured above) to start out the year in a healthy, wholesome way. Keep an eye out for weekly posts featuring more wholesome recipes throughout the year, and please share your ideas in the comments below!

Morrocan Salad
  • 1 zucchini, cut in thin slices
  • 1 eggplant , cut in thin slices
  • olive oil
  • 1 clove garlic, minced
  • salt
  • 1 1/2 cup quinoa
  • 1 tbsp cinnamon
  • 1 lemon
  • 2 bunches mint leaves
  • 1 bunch cilantro/coriander
  • 3 tbsp raisins
  • 2 avocados, cut into 1 inch squares
  • 4 small spring onions, chopped
  • 1 cup almonds, divided in half, roasted and salted
Start by making the marinated vegetables. Spread out the zucchini and eggplant slices on a bbq, in a grill pan or in the oven, a couple of minutes on each side. Put them in a bowl, drizzle olive oil, garlic and salt over them and set aside.

Cook the quinoa according to the package but add one tbsp cinnamon in the water. When it’s done cooking, rinse and set aside to cool off. Squeeze the juice from half a lemon and add five tbsp of olive oil into the quinoa. Chop half of the mint leaves, half of the cilantro and all the raisins, throw them in the quinoa and toss it around until everything is mixed. Serve in bowls together with the marinated vegetables, avocado, spring onions, the rest of the mint and cilantro and the roasted almonds.

Coconut Berry Smoothie
  • 1 cup fresh blueberries
  • 1/2 cup coconut water
  • 1 frozen banana
  • a big chunk fresh ginger, minced
  • juice from 1 lime
  • 2 tbsp coconut flakes
  • a handful of walnuts
Throw all the ingredients in the blender. Blend it for half a minute. Enjoy!