Mindful 21

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What does being mindful mean to you? Would you consider your current way of living, a mindful way of living? Are you often scattered, not sure where to focus, feeling drained? I’ve been feeling such things, so decided to do something about it.

Life has a lot in it – work, taxes, homes, dishes, family, kids, doggies, friends, flat tires, sunsets. But everyday begins anew, with a clean slate, and you have 24 hours to make it count.

Introducing the Mindful21 challenge.

Co-hosted with my beautiful girlfriend, Sarah, this challenge invites you to participate in 21 days of mindfulness. They say it takes 21 days to adopt a habit and building positive habits into your repertoire creates mindfulness within. So, whether you want to reconnect with yourself, your health, your body, your environment, or start something positive, there’s no better time like the present. Join us for 21 days of mindfulness with meditation, meatless meals, and movement.

Here’s how our challenge will unfold….

Starting November 16th, we will kick off 21 days of positive, mindfulness, asking you to incorporate the following:

7 days of meditation

7 days of meditation, plus a meatless meal

7 days of meditation, a meatless meal, and movement

Meditation

Week one will begin with meditation. We challenge you to find 5 minutes of quiet to begin each day of this challenge. Sit with your thoughts, your intentions, your mind. Be still, calm, breathe. Finding 5 minutes to begin your day will allow you to enter into anything with a calm, mindful being. Meditation has so many health benefits, from reliving stress, to lowering your blood pressure, to grounding you. Being mindful begins with being present.

Meatless Meals

Week two will continue with 5 minutes of meditation and we’ll challenge you to add on a meatless meal into your day. Being mindful of what you’re putting into your body starts with the food we eat. A plant-based lifestyle has numerous health benefits and will leave your body feeling clean, energized and healthy. I’ll be posting recipes, plant-based tips and suggestions, and nutritional facts about the lovely fruits and veggies we eat. Living mindfully of what you eat can begin with a meatless meal.

Movement

Week three will incorporate movement into your day with a yoga flow. Building onto your 5 minutes of meditation and meatless meal, we will post a daily yoga flow that will get your body moving. Aligning your mental state with your physical is huge and by adding a yoga flow into your day will allow you to be more fluid, open, mindful.

Please join in on this 21 day journey to be more mindful. Follow me on Instagram to get daily updates on intentions, flows, and pictures of the meatless goodies I’ll be making. Use the hashtag #mindful21 when posting your pictures!

Happy minds, happy bodies!

Follow me on Instagram for daily updates.

Balance: Day 2 of the #ckyogachallenge

Today is Day 2 of the #ckyogachallenge and the theme is Balance. Such an important area to shed focus on, both in your physical life and your nutritional life. Keeping a well-balanced physical life will not only help you atheistically, but will help strengthen your bones, release endorphins (happy chemicals!), increase your flexibility, help decrease your risk of diseases (heart disease, dementia, hypertension, type II diabetes just to name a few). The benefits list goes on and on! That being said, pairing balancing exercises with flexibility/strength exercises is just as important. Stretching after a long run, alternating which muscles you’ll work one day verse the next, holding yoga poses to work on stamina.

Today’s pose, Half Moon & Revolved Half Moon, takes balancing to the next level. Not only are we focused on lifting our legs in this pose, we’re raising our arm and opening ourselves. It’s quite the balancing act between balance & flexibility. Check out my Instagram account for my Philly Half-MOon. Head on over to Mamaste Yoga’s page for a great explanation of this pose; she’ll give a step by step on how to properly balance here.

Eat more Greens! My Bryn & Dane Green Smoothie
Eat more Greens! My Bryn & Dane Green Smoothie

Nutritionally speaking, balance is essential in your diet. I’m going to focus on the balance of animal verse plant and how limiting the latter and increasing the former helps balance more than your health. It’s no secret I’ve given up eating land animals and while I would never try to convince anyone to follow in my footsteps, I do like to point out the amazing benefits of adding more plants to your diet and in turn, decreasing animal consumption. Again, it’s a balancing act that has far greater benefits than people may realize at first. What are those benefits, you ask!? Well, let me just name a few:

  1. Hard to stomach: Animal protein is tough to digest and can reek havoc on your internal organs. From hypertension to clogged arteries
  2. Meat & Cancer: The high fat content of meat increases hormone production, increasing the risk of hormone-related cancer
  3. Leaves you feeling sluggish: Animal protein takes a massive amount of energy to break down, thus your body feels drained, bloated, just sluggish.
  4. Huge Carbon footprint: While this doesn’t have anything per-se to do with nutrition, the environmental impacts of meat production are massive. Meat production produces more emissions than all other modes of transportation combined.

And I won’t even discuss the cruel conditions the for-consumption-animals are kept in. Promise, I’m not preaching!

Strictly health-wise, adding the veggies, legumes, fruit, nuts, seeds in place of the meat can make huge improvements. Since it’s Meatless Monday I thought I’d bring some balance to your table and tip the scales in favor of the plants. So, here are three recipes (breakfast, lunch & dinner) to nosh on that incorporate the plants, not the meat.

 

Avocado, Sunflower & Pumpkin seed Toast

Raw sunflower seeds
Raw pumpkin seeds
1 Avocado
Whole wheat/gluten free bread

Toast a piece or two of your favorite bread (avoid the processed, enriched white flour breads)

Half an avocado & spread on your toast – top with raw sunflower & pumpkin seeds
Happy Breakfast!

 

Lemon Hummus Salad Bowl

2 organic carrots, shredded
½ cucumber, sliced
4 radish
1 cup of spinach, kale, or dark leafy greens

Hummus
1 can of Garbanzo beans
2 cloves of garlic
Juice from 1 lemon

Combine all in a food processor or blender.

Put greens in a bowl, top with carrots, cucumber, radish & hummus and enjoy! You can serve with pita chips or rice cakes for added crunch.

 

Brown Rice & Black Bean Tacos with cilantro & lime Guacamole

1 can vegetarian black beans

Brown rice (cooked as directed)

Package of corn tortillas

Bunch of cilantro

Lime wedges

2 large avocados

¼ red onion, diced

Chopped organic tomatoes (depending on the season, canned may be better)

Shredded lettuce or spinach to garnish

 

Guacamole

Scoop both avocados into a large bowl
Add diced onions, juice from 2-3 lime wedges
Mix

Drain the can of beans, then heat on the stove – add cilantro to taste
Cook rice as directed

Assemble tacos with beans, rice then top with guacamole, tomatoes, lettuce/spinach & guacamole. Enjoy!

 

 

 

February Yoga Challenge: #ckyogachallenge

21 Day #CKYogaChallenge
21 Day #CKYogaChallenge

There’s motivation in motivating, so we’re back at it again! Katie and I have paired up again to present another Yoga challenge for the first 21 days of February. Here’s what you need to know about our 21 day #ckyogachallenge:
1. It starts February 1st, this Sunday, and goes through Saturday February 21st.

2. We’ll be focusing on seven major areas: Balance, Core, Arm Strength, Legs, Inversions, Upper Body, Back Bends. For the first 3 days we’ll do Balance poses, one per day. The next 3 days, Core poses…and so on!

3. Each day will have a pose or flow for you to focus on & we will ask that you participate by practicing the pose & tagging us in your picture.

4. Along with the Yoga, we’ll post a nutritional tip, fact, recipe daily – the yoga lifestyle is about taking care of your mind & body physically as well as nutritionally!

5. Follow us on Instagram to get in on the fun! @clawrencester & @mamasteyoga Not on Instagram? Like Mamaste Yoga on Facebook to see posts.

6. Have fun, take care of your body, stay motivated!!

Join us for 21 days and commit to a healthier lifestyle. Whether you want to deepen your practice, try yoga, gain balance & flexibility, strengthen your core, loose a bit of weight, or just incorporate a positive habit into your routine, this is a great way to do it! If you don’t take care of your body, where will you live!?

Namaste

Happy #ckchallenge!!