Protect Your Knees

I have been given the opportunity to be very grateful for those knobby things in the middle of my leg called knees.  I slipped down the stairs the other day, injuring my right knee.  Suddenly I became keenly aware of just how much my sweet knees do for me everyday. Thank you, knees!

Keeping your knees in good health is an important aspect of daily living.  All of our joints are lubricated with synovial fluid and held in place by muscles and tendons.  


Low-impact movement: generates blood flow and lubrication of the joint and cartilage; a key part of knee health.  
 
Strengthening: the knee joint is held in place by ligaments (which join bone to bone) and tendons (which join muscle to bone). Strengthening the hamstrings and the inner and outer quadriceps equally helps stabilize the knee.  Oftentimes the inner quadriceps are weaker, creating imbalance.
Mobility: flexibility of the knee and supporting muscles - quadriceps, hamstrings and hips also contributes to the overall health of the knee.
 
Good Posture: poor posture can compound or create a knee injury. Imbalanced weight runs down the spine, and eventually bears down on the knees, so stand tall!

A mindful yoga practice will keep your body in balance, greatly reducing the chance of injury.  As you practice, alignment is important in keeping your knees safe.  Here are some pointers that will help you maintain correct alignment.  

• Avoid hyper-extending or popping the knee all the way back.

• Start from the ground up.  Open your toes, hug the floor, press down through all four corners of both feet, and actively lift the arches.

• Keep your knees in line. Stack - knee over ankle, knee cap in line with 2nd toe.

• Listen to your body.  If you feel aching in the joint after coming out of a posture, you have likely gone too deep.  You should never feel pain on the inside of your knee joint after a pose.

• Balancing, poses - especially those that require moving into a bent leg, such as eagle pose strengthen and stabilize.

• Use props.  Don't be afraid to use props that will help you maintain proper alignment.

• Warm up with hip openers. "If your big joints aren't open, your small joints will always take the stress," yoga instructor Sandy Blaine says. "Many people hurt their knees doing Lotus when their hips aren't ready." 

I went to see my chiropractor today and explained the details of my accident to him.  Upon examining my knee, he exclaimed, "It's a good thing you are so flexible, or you would have really been in trouble."   Once again, my yoga practice has saved the day! 

Eagle Pose

Time for Joyful Moments

My sister, Michelle

Recently life circumstances have brought my sister to the difficult task of single parenthood. She found herself looking a home, struggling to make ends meet, applying for scholarships and grants, and arranging for childcare while going back to school.  
I watch her as she squares her shoulders to this task, bravely stepping onto unfamiliar paths that seem so daunting. She is a remarkable example of faith and courage. Though she works herself to exhaustion, her cheerful outlook on life is so inspiring!  It literally radiates from her even through her most challenging trial.  
She has a beautiful gift in art.  It just flows naturally from her.  It medium doesn't seem to matter - clay, quilting, cake decorating, pencils - you name it she can use her hands to create something remarkable.  Years have passed and the busyness of motherhood (she is the mother of 9!) squeezed that from her life.  
Finding herself back in school, she decided to take an art class.  She shared with me tonight that it was like something that had died inside of her long ago suddenly sprang back to life. The feel of the brush in her hand, the smell of the paints - all of it flooded back, bringing with it a rush of tears.  She realized just how much her soul had been aching for the things that brought her joyful, satisfying moments in life. She said, "It made me wonder why I waited so long.  It was sad to think all this time passed with out doing one of the things I love the most."  

It is important to make time to do the things we love.  Sometimes when we are going through tough times we feel as though we can't possibly turn to joy, and so we push it back and bury it deep within.  The truth is, that turning to those things can help sustain us during our most difficult days.  It could be something as simple as taking a bath.  When we become empty, how is it that we can give back to everyone who depends on us?   

What is it that YOU love?  When was the last time you did that?  Plan to do at least one thing that brings joy into your life this week. If you keep putting it off until tomorrow, before you know it, years will have flown by.

Here is the picture that she painted - Her first time doing oils.  Isn't she amazing?

I am so proud of you, sister 'o mine! Thanks for being an example to all of us and letting me share your story.

Oil portrait by Michelle Furniss

  Below is the actual photograph that she painted from.

Foot Zoning & Energy Work

I recently began taking a Foot Zoning class after learning of the multitude of benefits that this modality of healing has to offer. 

The course I am taking is through WeDoFeet Seminars by Brad and Susan Noall. Brad and Susan have been teaching these seminars now for 11 years and have trained several wonderful instructors. My instructor is Kathy Atkinson, founder of Mind Body and Sole in Centerville, UT. 

When I gradutate in May of 2013, I will be a certified Foot Zone Therapist having completed 180 hours of training and at least another 80 hours of practical application.

What is Foot Zoning?
Each day our bodies are bombarded with toxins, stress, viruses, sickness, emotions, and habits that can disrupt our energy flow. When this energy flow becomes blocked or jumbled, it can often be the beginning of illness.
 
The feet are connected to all the parts of your body through meridians. Foot zoning is a technique used to access your body through these meridians. The intent with energy work through the feet is to create a way for the body to rejuvenate, restore, and rebuild itself by returning it to a healthy flow of circulation both physically and energetically.
Read more on my newest page, Foot Zoning & Energy Work.

Let Go - and Fly!

Photo courtesy of: will.koffel.org

The other day, I was driving my son to Driver's Ed class. After a bit, he said, “Look, mom!” I glanced over and saw that he was referring to a wasp that was hanging on to the outside of the window.

My other two children in the back were instantly fascinated at this small, desperate, clinging creature. “Why doesn't he just fly off?”, My daughter asked.

“I don't know.”, I responded. “I wonder how long he will hold on.” Read more:

A special thank you to Will Koffel for the use of his wasp photo.  To see more of his work, visit:will.koffel.org 

Road Trip Tips - For a Happy Tummy

Are you planning to take a road trip this summer?  Snacking and traveling seem to go hand in hand, but the combination of sitting and snacking can often leave you feeling - well, uncomfortable to say the least.  Want to feel your best while you are on vacation?  Read these Tips for a Happy Tummy.

Calming the Tempest Within

As much as we all want to experience more tranquil moments, we have to admit that just isn't what life is about.  In fact, as we experience the beauty along with the beastly, it creates ways for us to grow.  We can then become the more compassionate, non-judging being that we wish to be. 

Our emotions are ever changeable, moving in and out as do the tides of the ocean. . . So, what about the times we feel like a cannon is getting ready to explode inside of us?  Read More:

Spring: Allergies No More

OK - along with the beautiful, warm sun and lovely green grass springing up between my toes - comes that ever so familiar tickle in my nose! Are you a spring allergy sufferer?  How would you like to keep your nose happy?  The secret:  get a head start.  Tackle them BEFORE that steady drip arrives.

Here is an excellent article that can help you battle dreaded spring allergies!

Spring: Allergies No More

Introducing REAL Food

As more and more people lead busier lives, the demand for packaged, prepared foods is ever increasing. Marketers are more than happy to accommodate the growing demands of the consumer. We are living in a time where a large part of the population has forgotten how to eat right. Isn't that incredible? Kids are taught about nutrition early on in school, but what are they being served for lunch? Don't even get me started on the breakfasts! You know exactly what I'm talking about! Although, to be fair, I appreciate that there have been changes on the menu that are a few steps in the right direction.

Generally speaking, however, people are not eating enough whole foods – or drinking enough water. We have literally lost sight of what healthy food really is. The supermarket shelves are crammed with things that tell us that they are nutritious, and 100% natural, but take some time to really check it out. Read labels. Prepackaged foods and beverages are crammed with sugar, sodium, and additives. Chips, crackers, soda, fruit snacks, sugary yogurt, and a variety of other treats have become regular items in many pantries.

As a result, our bodies are paying for it. People struggle with weight gain, bowel problems, food allergies, fatigue, emotional issues, and the list could go on – and it does. What affects the body, will invariably affect the mind, and the spirit. No mater which way you look, it is all inseparable, creating the perfect balance. I am a firm believer in maintaining balance. The benefits of eating beautiful whole foods every day can go a long way and is one aspect of creating that balance and unity. I thought I was eating well, but I have been spending the last few weeks getting reacquainted with real food. I was a little surprised to find that I wasn't eating nearly enough of the good stuff.

Rewind a few months: I had reached a point where my energy levels took a big nose dive. I was feeling like I was literally dragging myself around. It was taking every ounce of energy and all the will power I could muster just to get the basics done. Not only that, I felt like I was swimming through constant brain-fog. Thinking back on it, it really shouldn't surprise me, since I was just coming out of the steady stream of indulgences through the holidays. Admittedly these indulgences were not just restricted to the holidays! (laugh) I decided it was time to clean house!

How DO you get back on track and kick all the cravings, anyway? Fortunately, Whole Living, February 2012 came out with a timely article titled New Year, New You – A Whole Living Action Plan. It teaches you how to curb the cravings and get a new start on healthy eating. I am nearly finished with week three of the 21 Day Challenge – A Clean Eating Action Plan. Here is an overview of the past few weeks:

Week 1: The challenge- eating only fruits, veggies, nuts, and seeds. Even more challenge: sticking to it.

I have been trying new fruits, veggies, recipes and loving most of them. Who knew that Kale Crisps could be so good?

I had some detox headaches and got a touch of a cold. I added some herbs to combat the cold as I realized that the end result would be worth it.  A few times I was sorely tempted to cheat “just this once”. My husband was my support and encouraged me to stick with it. (Good for him!) I am happy to say that I have been faithfully dedicated and the cold did not stick around.

Week 2: Adding legumes, soy, and fish – (I personally don't eat soy – I have allergies to it and I question the benefits of using it. - Read up on it if you like.)

Whole Foods are tasting delicious and they feel satisfying. My tummy is happy! I am starting to appreciate the colors, textures and tastes of beautiful foods. There is just something about sitting down to a lovely meal that you have prepared with your own hands – knowing it is exactly what your body needs. I have been filled with gratitude for what has been graciously given. You've got to try the Red Lentil Soup- it is so good!

The tired that I feel is different now. It's not the dragging my body around kind of tired. The headaches and cravings are gone. I find that I am not getting hungry as often either. I am not missing sugar so much. Wow.

Week 3: Adding gluten free whole grains – oatmeal, quinoa, brown rice, and eggs.

I have felt more energy this week and I am ready to bring on the bonus challenge – which would be week 4. People have asked in disbelief: “What would you eat?” The great thing is that it really doesn't need to be complicated. Lunch can be as simple as a bowl of black eyed peas drizzled with olive oil, seasoned with sea salt, pepper, and garlic. Add a beautiful salad topped with some sun seeds and you have a quick, satisfying meal packed with energizing nutrition. Some of you are probably thinking, that is a weird lunch. That's OK. Once you've had a chance to reset your taste buds, things start to taste differently. We get accustomed to all the sugar and salt that is added to packaged foods. Plus, there are a lot of wholesome foods to choose from, so if you don't like black-eyed peas, try something that suits you better. I was a little surprised to find that oats on their own taste sweet to me now.  Speaking of oats, try this fabulous Granola recipe, which comes from My New Roots, a wonderful blog posted by Sara Britton who is spreading her love and passion for wholesome food by sharing her beautiful recipes.

Here is an article worth reading: “Feed Your Body Well”, written by Lavinia Spalding. Yoga Journal, February 2012 It is a beautiful article. She shares 5 different pointers to come back to a wholesome way of eating. The 5 different points that she touches on are:

• Slow down and savor.
• Know your hunger – for real.
• Treat your cravings with compassion.
• Not filling yourself too full.
• Finding gratitude and appreciation for your food.

Are you ready to challenge yourself to eating better? Make a new start today. Even if that means slowly integrating new things as you are letting go of foods that are not benefiting your body, or taking on the 21 Day Challenge, or some other great changes. Whole Living did an excellent job putting this program together, but if you don't like some of the foods – just remember they are a basic guide. However, they selected many of these foods based on their healing, cleansing and nutrient rich properties, so try to include as many of them as possible. You can come up with your own recipes as long as they fit the criteria for each week. Take the time to learn how to cook in a new way. If you know you have an especially busy week ahead, take a day to cook up some brown rice, squash, beans, Red Lentil Stew, chop up some veggies – this will make putting together a quick healthy meal a snap. The secret is having everything on hand. Don't be afraid to try new things. They may become some of your new favorites! Like this Roasted Cauliflower – even my family loves it! I hope that I have inspired you to commit to reacquaint yourself to real food.

Share your experiences and recipes with us! I would love to offer my support, hear your thoughts, and answer any of your questions. It's easier if you have support when you are in the process of making healthy lifestyle changes. Happy eating!