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(1)✴. FREE. A-PDF Text Replace DEMO: Purchase from www.A-PDF.com to remove the watermark. celebrating. 35. A global guide to classes, retreats, teacher trainings, AND MORE!. JOURNA L. your practice, renew your Self ●. YOGAJOURNAL.COM. FEBRUARY 2010. HEALTH. FITNESS. FOOD. MEDITATION. WORK. RENEW. HOME. NATURE. RELATIONSHIPS. SPIRITUALITY. years. Yoga Directory. The power of prana. ● 10. poses to tone your core. Perfect your posture with one simple pose ●. Live in balance by honoring your life‘s purpose ●. +. Your ideal weight. Find it with better body awareness & powerful poses. “How yoga changed my relationship to food“.

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(6) fe bru a ry 2010. contents on the cover Renew your practice, renew your Self:. 66. The power of prana (55) 10 poses to tone your core (59). features celebrate good times. Perfect your posture with one simple pose (46). ( 66 ). Part yoga workshop, part yoga party, yoga festivals are just the place to enjoy practice, community, and fun. by Neal Pollack. aim high 62. ( 62 ). Seek balance and happiness each day this year as you set your sights on yoga’s. Live in balance by honoring your life’s purpose (62) Your ideal weight: Find it with better body awareness & powerful poses (72) “How yoga changed my relationship to food” (39). inner light. ( 72 ). Yoga offers a radically different approach to weight loss, one that begins with connecting to yourself. by Linda Sparrowe. yoga of champions. ( 34 ). Cover credits Stephanie Snyder in Reverse Warrior Pose; stylist: Lyn Heineken; hair/makeup: France Pierson; top: Prana; bottoms: Elisabetta Rogiani. Photographed by david MaRtinEz. Yoga gives athletes competing in the 2010 Winter Olympics a strategic edge. by Diane Anderson,. 72 4 Yo gAj o u R N A L .Co m. Charity Ferreira, and Andrea Ferretti. februarY 2010. FRoM toP: aMiR MagaL; aiMEE SicuRo; cHRiS andRE. four aims of life. by Hillari Dowdle.

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(8) contents. feb r u ar y 20 1 0. departments. 24. 81. 188. philosophy. practice. basics. ( 55 ). Positively prana why does yoga. ( 46 ). make you feel so good? by Rod Stryker. Garland Pose improve your posture, stretch your back, and elasticize your knees and. media. ankles with Malasana. by Marla Apt. reviews of the latest books, cds, and. ( 93 ). dvds, including titles by Joel Kramer and. Core values take a playful approach to building strength and flexibility in your torso.. editor’s letter ( 12 ) contributors ( 14 ) letters ( 16 ). master class with barbara benagh (. 81 ). classifieds ( 186 ). rumbaugh, deva premal, and more.. the yj interview. ( 188 ). Yoga’s grande dame after nearly 50. wisdom continue to be accessible to all. by Diane Anderson. Turn up the torque rev up your parivrtta. your pelvis neutral and turning your trunk.. yoga pages ( 182 ) living well ( 185 ). ). years of practice, lilias folan’s warmth and. trikonasana (revolved triangle) by keeping ad finder ( 181 ). diana alstad, eknath easwaran, desirée. inspiration. om. ( 19 ). food. eating wisely. ( 39 ). An honest meal a woman applies the concept of truthfulness to her relationship with food. by Jessica Berger Gross. Bringing your practice to life breathe a sense of adventure into every moment; boost your immunity with soup; poses to help seasonal affective disorder; home spa treats.. 6 Yo GAJ o u R n A l .Co M. february 2010. clockwise from top left: sheri giblin; david martinez; ryan donnell. home practice with john schumacher ( 59.

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(10) new at. yogajournal.com enter to. win. Enter the I ❤ My COMMunITy contest by. with the start of a new year, it’s time to recommit to your practice and enjoy new levels of fitness and health. our latest video podcast will motivate you to move and sweat your way to a healthier you.. yogajournal.com/podcast. Blog your practice each yoga student has a unique perspective. we’re seeking submissions from creative bloggers who want to share their yogic insights with our readers. the winning candidate will blog about his or her experiences over the next six months.. yogajournal.com/ blogcontest. nominating someone in your community who is making a difference, and you and that person could win passes to the 2010 yoga Journal Colorado Conference.. yogajournal.com/freestuff. watch this This challenging excerpt from Yoga Journal’s new DVD, Yoga for Strength and Toning, with Stephanie Snyder, will work your core in new ways and leave you feeling stronger, leaner, and more flexible.. yogajournal.com/video. start this Are you planning to start fresh this new year? Get support and stay true to your goals by joining a community of others who share your vision. Our online community is the perfect forum for sharing your thoughts, blog about your progress, and stay on track.. yogajournal.com/newyear. follow this. MORE ONLINE Look for this symbol throughout the magazine, pointing you to exclusive content and free offers on yogajournal.com.. 8 yO gaj O u R N a L .cO M. fEbruAry 2010. clockwise from top left: katrine naleid; Bill tipper; sigrid olsson/getty images; photo on computer screen: rory earnshaw/sandBox studio. move & sweat.

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(12) This Cold Season,. Catch.... Kaitlin Quistgaard. editor in chief charli Ornett. creative director Editorial. deputy editor andrea Ferretti managing editor Kelle Walsh senior editor diane anderson senior associate editor charity Ferreira contributing medical editor timothy mccall, md copy editors patricia hammond, Karen seriguchi. proofreaders linda rahm-crites, Jennifer rodrigue. researchers sarah drew, Jill duman, Jenn Fields, carmel Wroth. editorial advisory board stephen cope, John Friend, Judith hanson lasater, dean Ornish, md, aadil palkhivala, patricia Walden, rodney Yee. contributing editors marla apt, Jason crandell, hillari dowdle, nora isaacs, sally Kempton, richard rosen. editorial intern rachel schilling art. associate art director ron Escobar production designers maureen spuhler, anita Wong. art intern Emily dubin production. creative services director Jane tarver advertising information manager audrey pratt prepress specialist paige Ferguson-tritt confErEncEs. conference director Elana maggal senior conference manager renée larose conference coordinator alden conant conference sponsorship associate sara mesing conference marketing coordinator. Delicious, berry flavored Zinc Elderberry Lozenges boost the immune system and soothe the throat – or get the same great results with sugar-free Thera Zinc Oral Spray.. meredith du plessis. conference intern Gabrielle parada wEb. online editorial director andrea Kowalski online editor Erica rodefer online production manager hannah O’reilly online editorial assistant Erin chalfant online production intern allison blake. patricia b. Fox. general manager bill harper. vice president, group publisher gEnEral advErtising. advertising director lisa Wolford (415) 591-0601 northwest sales director Kathleen craven (415) 380-9642 east coast sales al berman (516) 766-2122 midwest sales Kathi magee (414) 897-0377 detroit sales colleen maiorana (248) 546-2222 southern california sales Gloria biscardi (310) 356-2247 southwest sales tanya scribner (214) 660-9713 yoga, mEdia & dirEct rEsponsE advErtising. east coast senior account manager aldren bormann (415) 591-0602. west coast account manager rosalind Zukowski (415) 591-0603. marketplace and classifieds Katherine rae (415) 434-6296 markEting & communications. group marketing director celine bleu (415) 591-0726 senior marketing designer anne mellinger junior marketing designer melissa Vigil marketing design interns Eleni monos, Jesse crosswhite online sales strategist caroline casper (415) 434-6288 events and promotions manager John robles (415) 434-6292 marketing manager ashley miller (415) 591-0722 communications director dayna macy research director Kristy Kaus marketing intern John hammond consumEr markEting. group circulation director barbara besser group fulfillment manager Jessica bucher director of partnerships/web marketing debbie Kane marketing and promotions specialist sarah Kleinman group new business manager brian Karo circulation analyst Vicki law accounting & administration. director of information technology, AIM nelson saenz information technology consultants Elias husary, Kirk thompson. office manager andrea Fotopoulos office assistant tadeo ilarde publisher’s assistant lori rodriguez. intErnational Editions. managing editor dayna macy. This Cold Season, Don’t Catch Anything Else!. John b. abbott. publisher emeritus. Editorial officEs. Call for your FREE lozenge trial sample. 800-448-1448. 475 sansome street, suite 850, san Francisco, ca 94111 phone (415) 591-0555 fax (415) 591-0733 subscription customer service (800) 600-9642 yogajournal.com. www.quantumhealth.com. 1 0 yo gaj o u r n a l .co m. Efrem Zimbalist III Andrew W. Clurman sEniOr VicE prEsidEnt & cFO Brian Sellstrom sEniOr VicE prEsidEnt, OpEratiOns Patricia B. Fox chairman & cEO. Printed in the United States on paper made with 10% postconsumer recycled fiber.. GrOup publishEr & cOO. FEbruarY 2010.

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(14) editor’s letter. 80% of Women Who Have Had More Than Two Urinary Tract Problems Will Have Another.1. (. Ka itlin Q uistga a rd. sweet harmony Is your yoga a practice or a party? How do you balance your inner life with worldly life?. ). One weekend last summer, my friend Ann and I packed mats, kids, and babysitter and headed to the Wanderlust yoga and music festival in Lake Tahoe, California. We are both “serious” students of yoga; we study asana, chanting, philosophy. But for a couple of glorious days, we let our practice be a party. We let our Warrior Poses pulse to the hip-hop beat of MC Yogi ( see “Pay It Forward,” page 22).. Fight Back!. We joined a chorus line in Utt-. Ester-C® Urinary Tract Formula. itha Hasta Padangusthasana,. A powerful complex to help cleanse your urinary tract while giving you the benefits of 24 hour immune support.*2. supporting each other’s out-. • 2000 mg of Whole Food Cranberry • High Anti-Adhesive Properties* • Once Daily • 100% Vegetarian. hind us. We giggled and joked. Plus the 24 Hour Immune Support of patented non-acidic Ester-C®– The Better Vitamin C.®*2. kids and kicked back with some great music and yoga buddies. We had a blast!. 3. stretched legs as we arched back toward the mountains beand even tickled each other in class. Then we collected our. My pal Ann Austin (in turquoise), me (in flowers), and a few friends working on “Wild Thing” at Wanderlust.. It’s one of the great luxuries of this modern era of American yoga—you can dive deep into the teachings, and you can also indulge in free-spirited yoga fun. Amazingly, both of these experiences are on offer at many yoga community gatherings—just read Neal Pollack’s “Celebrate Good Times” ( page 66). To join in the fun, check out our 2010 yoga trip planner, “A Year of Yoga” ( page 70). I do hear criticism that a “yoga party” is a distraction from the true aim of practice—a quiet, steady mind capable of resting in peace. And I won’t argue that rocking out on your mat has much in common with a contemplative practice, but I think a satisfying life is possible when we balance our desires for fun and for the fruits of discipline. This kind of harmony has been celebrated for centuries in India through the purusharthas, or four aims of life, which suggest that a well-lived life balances the pursuits of pleasure (kama), duty (dharma), wealth (artha), and liberation (moksha). In “Aim High” (see page 62), writer Hillari Dowdle shows us the benefits of focusing energy on each of these four areas. *These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.. , Ester C® and The Better Vitamin C® are registered trademarks of The Ester C Company. U.S. Patent Nos. 6,197,813 and 6,878,744. 1. National Kidney Foundation. www.kidney.org. Accessed Oct. 2009 Moyad, M. et al. Adv Ther. 2008. Oct; 25(10): 995-1009. Dr. Moyad is a consultant to The Ester C Company. 3 Per two vegetarian tablet serving ©2010, American Health, Inc. 102009cg 2. 1 2 YO GAJ O U R N A L .CO M. in the new year. It looks like a great model for a happy and purposeful life. ✤ Yoga Journal has been inspiring people’s practice for 35 years! In coming issues, we will take a peek back in time to see how the magazine has evolved with the yoga community, and we’ll also look ahead as the evolution continues. We’d love to hear about your evolution, too. Write to us at [email protected].. FEBRUARY 2010. PHOTO: NANCY DIONNE. 1-866-646-8576 • www.AmericanHealthUS.com.

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(16) contributors. stephanie snyder Before giving birth to her son, Wolfgang (now two years old), cover model Stephanie Snyder practiced yoga for three hours daily. “It was very luxurious. And then everything shifted,” says the San Francisco vinyasa yoga teacher. “Now motherhood is my pri mary yoga practice.” Today, Snyder, who collaborated with Yoga Journal on the Yoga for Strength and Toning DVD, leads teacher trainings; tours with her husband’s punk band, Rancid; and still finds time to practice daily. “Punk is about taking your circum stances and making the best of it. It’s hardcore,” she says. “Like yoga, it regards realizing the truth as the ultimate road to freedom.”. In his early 20s, John Schumacher realized health would be a major factor for his future wellbeing. “That understanding opened the door to yoga for me,” he says. Schumacher, who created this month’s Home Practice sequence ( see “Core Values,” page 59), embarked on a journey that led him to study with B. K. S. Iyengar in India and to become a certified senior Iyengar Yoga teacher. He is also the founder and director of Unity Woods Yoga Center in Washing ton, DC. Forty years later, he still believes that the refinement of consciousness that yoga can bring will help us achieve our potential as human beings. “And that,” he says, “is why I keep on practicing.”. ryan donnell Photographer Ryan Donnell’s photojournalism background leads him to always seek out the story behind the picture, a trait he brings even to his portraiture. (See “Pay It Forward,” page 22, and “Yoga’s Grande Dame,” page 188.) He re searches his subjects before meeting them, and then takes time to develop a rapport before he begins to shoot. The session is built around what he discovers. “Everything is very environ mental with me,” he says. “This tells as much for me as the person’s face does.” His work has been published in Essence, Outside, and Runner’s World magazines. He and wife Catherine Lucey, a political reporter, live in Philadelphia.. 1 4 yo gaj o u r n a l .co m. february 2010. from top: david martinez; courtesy of john schumacher; ryan donnell. john schumacher.

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(18) letters. and they’re truly amazing. Their clarity, humor, and good nature are captivating. Their logical approach to yoga is far reaching in its ability to bring yoga to the individual, regardless of one’s background. They are the most knowledgeable yogis I have ever met.. Diversity. Emily Iverson Seattle, Washington. EDITOR’S NOTE The coconut oatmeal. For those of us who came to yoga after age 50, October’s “The Art of Staying Young,” by Diane Anderson, and “Tree of Life,” by Len Brady, brought smiles of joy. Whether you have been a lifelong yogi or are a more recent devotee, the beauty and happiness seen on the faces in these articles are inspirational. Genevieve Rohan Tollhouse, California. Get Back I need to praise Roger Cole’s “Round Control” (Sept. ’09). To teach introspection with anatomy, that’s yoga! I used to be of the straight-back school. When I tried the technique Roger Cole describes, what a difference! Coming out of Paschimottanasana (Seated Forward Bend) felt like emerging from a really good Savasana. Monika Dietel Berlin, Germany. J. M. Daley Philadelphia, Pennsylvania. porridge recipe featured in “Breakfast of Yogis” (Oct. ’09) incorrectly called for ¼ cup of rolled oats. The correct measurement is ½ cup of rolled oats. SEND fEEDback TO Letters, Yoga Journal, 475 Sansome Street, Suite 850, San Francisco, CA 94111; email: [email protected]; fax: (415) 591-0733. Include your name, city, state, and phone number. Letters and emails may be edited for length and clarity.. Masterful Teachers Thank you for featuring the Mohans in “Memories of a Master” (Nov. ’09). I’ve studied with them on several occasions,. The exercise instructions and advice presented in this magazine are designed for people who are in good health and physically fit. They are not intended to substitute for medical counseling. The creators, producers, participants, and distributors of Yoga Journal disclaim any liability for loss or injury in connection with the exercises shown or the instruction and advice expressed herein.. Stimulant free, all natural energy when you need it most.. Alternative, sustainable, natural energy. RESCUE Energy™ provides a safe and stimulant free boost, strengthening your mind’s natural energy reserves without caffeine or sugar. You’ll feel awake and alive — not “wired.” A new blend of Bach® Original Flower Remedies, RESCUE Energy was created from tinctures trusted worldwide and made for the last 70 years in Dr. Bach’s tradition. It’s the perfect complement to the stress and sleep aids, RESCUE Remedy® and RESCUE SleepTM. Just two quick sprays of RESCUE Energy to the tongue is all you need to calm, focus, and energize your mind.. Look for us wherever you f ind natural products and health foods. Available at:. www.twitter.com/bachrescue 1 6 yO gaj O u R N a l .cO m. www.rescueenergy.com fEBRuaRY 2010. laura BariSonzi. Young at Heart. Kudos for putting a woman of color on your September 2009 cover. And with such a simple, striking pose! Keep heading in this direction..

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(21) om. climb ev’ry mountain. At 24,000 feet on an icy slope in the PhiliP and karen smith/PhotograPher's choice/getty images. Nepal Himalayas, you can see the curva-. ture of Earth. The temperature hovers at 20 degrees below zero, and time seems to hang still. My breath freezes to my beard. I struggle to stay warm, struggle to think straight, and struggle to keep moving. I methodically place one foot in front of the. To live life to the fullest, bring a sense of adventure into every moment.. classic sense of scaling high mountains in remote regions of the world, but also adventure in the mindful sense of infus-. other, breathing one breath at a time. Up. ing each day, each project, and each relationship. here, the simplest action takes all of my. with intention, focus, and humor.. focus and determination. My life and livelihood revolve around adventure. Not just adventure in the. At its core, adventure is the willingness to commit to an uncertain outcome with an open heart and an open mind. It is the ability to take a leap into the unknown with mindfulness and grace. Framed this way, opportunities for adventure present themselves to us every day: walking a new route to yoga class, having lunch away from your desk with a. FEbrUAry 2010. yo gaj o u r n a l .co m 1 9.

(22) adventure. climb ev’ry mountain co-worker, organizing a volunteer project, taking the kids out to dinner and giving your partner the night off. Adventure isn’t something that’s reserved for the extreme athlete or the daredevil. It is an expression of your heart’s intention and passion for life. It’s the ability to think big about who you are, how you live, and what you can do in the world, whether you’re climbing mountains, practicing Sun Salutations, or listening to a friend. It is the willingness to embrace challenge and move toward success. It is the acknowledgment that total commitment does not mean blind faith or brazen the face of challenge. By definition, adventure has an unknown outcome. If something has a predetermined outcome, it’s not an adventure but a packaged experience or an amusement ride. Life is uncertain! Being adventurous means seeing that uncertainty as the gift of possibility. My practice of mindful adventure is not unlike my yoga and meditation practices. It takes work, but the payoff is well worth the commitment. When you approach everything with the spirit. everyday adventures It’s easy to see some endeavors as adventurous: climbing a mountain, mastering an arm balance, traveling the world. But adventure is about being courageous and passionate in all aspects of your life, work, and relationships. This new year, breathe a sense of adventure into everything you do by making small changes in your routine. Embrace the uncertainty this brings, and observe how even such small shifts in perception can invite you to see the magic in the mundane.. of adventure, you infuse your life with vitality and radiance. You find a level of engagement and awareness with everything around you that is deeply satisfying and joyous. Your summits await.. Matt Walker is an adventure consultant with Inner Passage in Tucson, Arizona. Visit him at innerpassage.net.. 2 0 yo gaj o u r n a l .co m. talk to a stranger at a café or in line at the grocery store. try cooking a vegetable you’ve never eaten before. go the long way to work and take in the fresh sights. take a yoga class with a teacher you’ve never studied with. fEBruArY 2010. alloy photography/veer. disregard, but confidence and belief in.

(23) WHO SAYS YOU CAN’T. “Kick Booty” in Yoga The Kickbooty Pant enhances your practice with performance fabric and a style designed to turn your backside into your best side.. Visit athleta.com or call toll free 1.877.328.4538 to request a free catalog.. Athleta’s Tattoo Tank and Kickbooty Pant.

(24) people. pay it forward MC Yogi pairs yoga and hip-hop to deliver a positive message.. Sanskrit mantras and the legends of Hindu deities might seem unlikely fodder for a rap album, but when vinyasa. yoga teacher and hip-hop artist Nicholas Giacomini (aka MC Yogi) set lyrics like “Hanuman G, there’s nobody is greater/but sometimes, homie, you have weird behavior” to a funky beat on his album, Elephant Power (which samples Krishna Das and Jai Uttal, among other kirtan [chanting] wallahs), he made a sensation in the yoga community. These days, MC Yogi spends his time teaching at Yoga Toes, the studio he owns with his wife, Amanda, in Point Reyes Station, California; touring internationally; and working on a new album for 2010.. how did you first come to yoga? I was in a grouphome program in high school. I was not interested in the curriculum at all and got involved with drugs and trou-. It was the first place I started to experiment with bringing. bled kids. When I was 18, I graduated from that program. yogic wisdom and ancient myths into the hip-hop format.. Mysore-style Ashtanga Yoga, and he had built this small room in the back of his store in Point Reyes, where he practiced with a tiny group. One day, he invited me. It was really hard at first; I was really struggling. But when my feet landed on the mat, I had this cominghome experience.. and what about hip-hop? I grew up in the hip-hop generation, so I was listening to hip-hop when I was six and seven years old. The first two records I had were the Beastie Boys’ Licensed to Ill and Run-DMC’s Raising Hell. That was the soundtrack of my youth.. you reference a lot of Indian gods in your music, like Shiva and Ganesh. where did you learn about them? I grew up reading a lot of comic books, and at some point, I got hold of some Indian comic books, and there was something about the Indian myths that was so much fun and so colorful and so profound.. who are the teachers who have influenced you most? I took my first trip to India in 2001 and studied with Pattabhi Jois in Mysore. Also, Larry Schultz, who used to go on tour with the Grateful Dead; Tim Miller; and Richard Freeman. When I was just getting started with yoga, I was in my late teens, early 20s, and I came from a reform school, so. so, how did the two come together for you?. Ashtanga worked really well for me. It gave me the discipline. There was a converted factory in the town of Sonoma,. I needed. More recently I hooked up with [Jivamukti Yoga. California, and the owner sectioned off a portion of it. founders] Sharon Gannon and David Life. Sharon has been. and turned it into a teen center called The Shop. When. such an amazing fairy godmother to me.. I was in my early 20s, I knew this group of young graffiti artists, break dancers, DJs, poets, and musicians, and we started putting together drug-, alcohol-, and violence-free events for high school kids at The Shop. We put on shows that were positive, conscious hip-hop.. what’s the main message you want to put out to the world in your music? Peace. Joy. Living from inside your heart instead of inside your head. It’s the same teachings as yoga—it’s just coming in a different way, through the music. Yoga totally transformed me, and I just want to pay it forward and speak to the youth in a way they are going to understand. K a r e n M ac K l i n. 2 2 yo gaj o u r n a l .co m. FeBRUARY 2010. ryan donnell. and started doing yoga. My dad had been practicing.

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(26) food. green soup with sweet potatoes Makes 4 to 6 servings. Warm up this cold season with nutrient-rich, immunity-boosting soup.. Good soup draws the chair to it, says a Ghanaian proverb. What’s more, experts say it drives ills away. Sitting down to a steaming bowl of soup on a winter day. is a custom as ancient as it is universal, and it may be your strongest culinary defense this cold-and-flu season. To boost immunity, says Rebecca Katz, chef, nutritionist, and author of The Cancer-Fighting Kitchen, we should eat a varied diet, and a pot of soup is one of the best ways to do that. “Soup has the potential to be nutrient dense on every level,” she explains, “because the stock itself contains so many amazing antioxidants and phytochemicals.” Stock is the foundation of any good soup. Katz suggests preparing it in advance and freezing it in four-cup portions (or if you’re short on time, diluting organic store-bought stock). Then, simply add fresh, immunityboosting ingredients in whatever variety and quantity you have on hand, and simmer until they’re tender. Which ingredients are your best bets for staying well? Topping the charts is garlic, for its potential antiviral, antibacterial, and antifungal properties. Next, vegetables rich in beta carotene (think colorful carrots, tomatoes, and sweet potatoes) are vital immune boosters, providing vitamin A and protecting the thymus, the major gland of our immune system. Not surprisingly, broccoli also makes the cut. Studies show that this vitamin C powerhouse contains sulforaphane, which. 1 Heat olive oil in a medium pot over medium-low heat. Add the onions and a pinch of salt and stir frequently until the onions are soft and golden brown, 30 to 40 minutes. 2 Meanwhile, place the sweet potatoes in a large pot with 3 ½ cups water, ½ teaspoon salt, and the sage. Bring to a boil. Lower the heat and simmer, covered, about 10 minutes. 3 Wash the kale and chard, trim away the tough stems, and chop. Add to sweet potatoes along with garlic and vegetable broth. Cover and simmer gently for 20 minutes. Add the onions to the soup and let cool slightly. 4 Purée the mixture in a blender, in batches, and return the puréed soup to the pot. Season to taste with salt, pepper, and lemon juice. To serve, drizzle olive oil over individual bowls of soup.. triggers antioxidant genes and enzymes in certain immune cells. And don’t forget dark leafy greens. Kale is a detoxifier, bursting with B and C, beta carotene, iron, and zinc. “With all the different antioxidants, nutrients, and minerals,” says Katz, “eating a bowl of soup is like giving your body an. Recipe reprinted with permission from Love Soup, by Anna Thomas (Norton and Company, 2009).. internal spa treatment.” l av i n i a s pa l d i n g. 24 yo gaj o u r n a l .co m. feBRuARy 2010. photo: sheri giblin; food stylist: karen shinto. better bowl. 2 tablespoons olive oil, plus more for garnish 2 yellow onions, chopped sea salt 1 1⁄4 pounds sweet potatoes, peeled and diced 3 1⁄2 cups water 2 to 3 tablespoons chopped fresh sage leaves 1 bunch kale 1 bunch green chard 8 cloves garlic, peeled 3 cups vegetable broth freshly ground black pepper fresh lemon juice.

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(28) wellness. clinical psychologist and Integrative Yoga therapist Bo Forbes, Engler developed a practice to combat her winter depression. It included pranayama (breathwork) and meditation in front of her light box; vinyasa yoga; and at least 20 minutes a day of restorative yoga, which she describes as the single most powerful part of the practice. “Restorative yoga may look passive from the outside, but it’s very active internally on both subtle and dramatic levels,” says Forbes, who is the founder and director of the Center for Integrative Yoga Therapeutics in Boston. “Our nervous systems are designed to respond to minute fluctuations in our environments. Restorative yoga, combined with breathwork, is a potent tool to recalibrate the nervous system.” Restorative yoga and breathwork form the heart of the ther-. beat the blues. apeutic yoga practice Forbes developed for emotional balance. “Many people don’t realize that SAD has three distinct phases,” she says. “In the dead of winter [December through February], it looks like depression, with symptoms such as lethargy and carbohydrate craving. But in the fall and early spring, it is often. For years, winter brought seri-. characterized by hypomania, where people tend to have physi-. ous mood changes for Natalie. cal agitation, racing thoughts, and a decreased need for sleep. Engler. She craved carbohy-. and food. At these times, your practice should address that. drates, struggled with lethargy,. increased anxiety and activation.”. and hated to get out of bed in. Forbes advises people who are struggling with SAD, or think. the morning. The feelings lasted through April, when. they might be, to first notice whether the body feels energized. her mood brightened and her energy returned.. or tired, and whether the mind is agitated or lethargic. Then,. This cyclic form of depression, known as seasonal. practice the following sequence, choosing the breathwork. affective disorder, or SAD, is thought to be triggered. that’s appropriate for you. It may help to do some active pos-. by a lack of sunlight during the winter. SAD is often. tures first, particularly if you’re feeling restless and anxious.. treated with light therapy, which gave Engler, now. “It’s important to learn to practice to your nervous system and. a restorative yoga teacher, little relief. “I just figured. ride the waves of emotional fluctuations, not just when things. that winter blues was something I’d have to live. get really bad,” Forbes says, “but all year long, to strengthen. with,” she recalls. But during teacher training with. and support your emotional health.” C a r o L K r u Co F F. restore & rebalance. Bo Forbes says the breathwork in these restorative postures makes all the difference in their effect on the nervous system. if you’re feeling anxious and restless in your mind and body, as is typical of sad during the fall and early spring, exhale for twice the count of your inhalation as you practice these poses. (if you’re still feeling agitated after that, take a supported Child’s pose.) if you’re feeling lethargic in your mind and body, make your exhalations and inhalations of equal length. hold each pose for 5 to 20 minutes.. 26 yo gaj o u r n a l .co m. Salamba Savasana (Supported Corpse Pose). Supta Baddha Konasana (Reclining Bound Angle Pose). Salamba Viparita Karani (Supported Legs-upthe-Wall Pose). FEBRuARY 2010. photo: LaCoppoLa-meier/getty images; iLLustrations: donna grethen. Gray skies got you down? Try restorative postures to rebalance your nervous system..

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(30) community. full circle Yoga teacher Donna Belk plants her feet on the hard earth and spreads her toes, allowing herself to feel the larger ground that connects us all. As she stands in Tadasana, she is a mountain, knowing herself from the ground up while at the same time locating herself in the sky. Belk is not leading an outdoor yoga practice; she’s graveside, about to officiate at a funeral. As one of more than 400 life-cycle celebrants nationwide, Belk creates ceremonies that acknowledge transitions and rites of passage, including births, adoptions, funerals, commitments, divorces, and animal tributes. Founded in Australia 30 years ago and now an emerging trend in the United States, celebrancy offers people, particularly those who are not connected with a religious tradition, meaningful options for observing life’s milestones. Guy Walton, owner of Johnson-Walton Funeral Home in Milford, New Jersey, says, “I direct my clients who have no ties to a church or clergy to a funeral celebrant, because I know their loved one will be memorialized in a significant way.” Each ceremony is individually tailored to the participants’ needs. When planning a funeral, for example, a celebrant works closely with the family of the deceased to choose readings, music, and words that will honor their loved one’s life and nourish all who gather to pay tribute. In her role as a celebrant, Belk draws heavily on lessons of consciousness learned both on and off the mat.“When I create a ceremony, I am in a state of relaxed focus,” says Belk. “It’s the same as when I teach a yoga class: I am creating a container observe with where people feel safe and can open up to their feelings.” ceremony celebrancy can help comAnywhere a family chooses to hold a ceremony, whether it’s a memorate many of life’s less funeral home, park, beach, or gravesite, can become a sacred traditional transitions and space. Joyce Otto Prapuolenis held her dad’s memorial at a milestones, including comrestaurant in Jim Thorpe, Pennsylvania. “Having a life-cycle ing of age, career transition, celebrant perform the service for my father was personal and moving into a new home, healing for all of us,” she recalls. “We had more laughs than recovery from illness, and tears, just as my father would have wanted it.” D o r ry B l e s s new parenthood. Visit the celebrant Foundation & institute (celebrantinstitute .org) for more information.. 28 yo gaj o u r n a l .co m. february 2010. inspirestock/jupiterimages. Life’s milestones are infused with conscious awareness through the practice of celebrancy..

(31) © 2009 P&G. iams.com. There’s nothing artificial about me.. I am more than just a cat.. I am an Iams cat The Iams Nutrition Check no artificial colors or artificial preservatives no added salt or added sugar wholesome fruit and vegetables only natural sources of taurine. Iams Healthy Naturals. It’s the real deal. Iams Healthy Naturals has no artificial flavors, artificial preservatives or artificial colors. Iams is made with select natural ingredients plus vitamins, minerals, and amino acids to promote optimal health. Take the Iams nutrition check today at Iams.com. antioxidants natural fish oil. Life’s Better on Iams. ®. natural chicken as the #1 ingredient. *.

(32) style. pamper & polish. you don’t have to visit a spa to lavish your body with extra attention. after practice or at the end of a long day, take a few minutes to soak your tired feet, smooth your rough spots, and revel in how it feels to take care of yourself.. fluff and snuggle. photo: rory earnshaw/sandbox studio; stylist: julie dodge. Dry off with The Company Store’s lush organiccotton bath sheet ($38) or soft bamboo bath sheet ($38), thecompany-store.com. Slip your feet into Acorn’s comfy Quilted Eco-Thong ($50), made from hemp, wool, and organic cotton, acorn .com. The Legna Terry Robe ($351) is made of wood pulp harvested from managed forests, goodnightnaturals.com. Use the aromatic Warm Buddy Ultra Spa Wrap ($39.95) warm or cold to ease stress and tight muscles, warmbuddy.com.. 3 0 yo gaj o u r n a l .co m. fEbRuaRy 2010.

(33) This year, take extra precautions.. Trust Your Immune Health to Ester-C. This season, don’t let your immune system become a statistic. Do everything you can in the fight to be healthy. Wash your hands frequently... maintain a well-balanced diet... get plenty of rest... and support your immune 1 system for a full 24 hours with patented Ester-C.®*. ®*. Taken just once a day, Ester-C ® is absorbed into your system quickly and stays there, providing around-the-clock immune support.* Now more than ever, trust your immune health to Ester-C.®* This year… how can you afford not to?. • 24-Hour Immune Support* • Gentle on the Stomach* • Quick Absorption • Take Once a Day 1. The Better Vitamin C.. ®. 1-866-646-8576 • www.AmericanHealthUS.com. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. M. et al. Adv Ther. 2008. Oct; 25(10): 995-1009. Dr. Moyad is a consultant to The Ester C Company. , Ester-C® and The Better Vitamin C® are registered trademarks of The Ester C Company. U.S. Patent Nos. 6,197,813 and 6,878,744.. 1Moyad,. ©2010, American Health, Inc.. 101109dr.

(34) style. a good soak (top left) Deep Steep rosemary-mint Bath Tea ($18) soothes achy muscles, deepsteep.com. Light the aromatic Botura soy wax candle ($15.50) while you bathe, hillhousestore .com. Aspara floral foot soak ($18) soothes feet with a mix of salt and dried jasmine, lavender, rose, and calendula petals, aspara-aromatics.com.. a carrot a day (top right) Soak, scrub, photos: rory earnshaw/sandbox studio; stylist: julie dodge. and moisturize with the Smooth Over Body Spa kit ($19.99) by Yes to Carrots. The kit comes with bath salts from the Dead Sea, moisturizing body scrub, and body butter, all containing organic carrot-seed oil, plus an exfoliating glove (not pictured), yestocarrots.com.. skin deep (right) Relax with Aura Cacia’s Tranquility aromatherapy bubble bath ($8.99), auracacia.com. MyChelle Dermaceuticals’ Guava Cactus Mask ($31.70) hydrates dry skin, mychelle .com. Aspara’s Yuzu Renew Sugar Smoother ($18) polishes and exfoliates, aspara-aromatics .com. Lavera Faces exfoliant wash ($19) deep cleans for a healthy glow, lavera.com.. 32 yo gaj o u r n a l .co m. feBruary 2010.

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(36) YOGA OF CHAMPIONS. To prep for the 2010 Winter Olympic Games, which begin FebruOlympic gold medalist Chandra ary 12, a number of elite athletes are practicing asana, pranayama, and Crawford preps meditation as a means to prepare body, breath, and mind for medalfor another victory. worthy performances. U.S. Olympic team members Sasha Cohen (figure skater), Emily Cook (freestyle skier), and Katherine Reutter (speed skater) are among the many who’ve turned to yoga to help with the physical and psychological demands of competing. From vigorous Ashtanga to gentle restorative and Yin Yoga IN 2004, CANADIAN yoga practices, many athletes say that doing asanas gives them not teachers Eoin Finn, Insiya only looser hamstrings but increased body awareness and menRasiwala-Finn, and Tracey Delfs teamed up with the tal focus. Some have found that pranayama practice has taught Vancouver-based apparel them to be better breathers during race time and has been an company Lululemon Athletica to offer effective tool for calming prerace jitters. Meditation is touted yoga, pranayama, and meditation classes to more than 60 elite athletes. Five of by many as an antidote to the fear and nervousness inherent in those practices are now available on The doing fast-paced and dangerous sports. Pursuit of Happy Hips, a DVD with athletes To learn more, we talked to cross-country skier Chandra such as freestyle skier Shannon Deanne Bahrke demonstrating the poses. Find it in Crawford, alpine skier Emily Brydon, and freestyle skier ShanLululemon Athletica stores and online from non Deanne Bahrke about yoga’s role in their performance. retailers like Amazon.com.. by Diane Anderson, Charity Ferreira, and Andrea Ferretti 3 4 YO GAJ O U R N A L .CO M. FEBRUARY 2010. DEVON KERSHAW. From prerace jitters to finish-line focus, yoga is a training tool of choice for athletes competing in the 2010 Vancouver Olympics..

(37) “. I am absolutely so grateful to my yoga practice for bringing me that awareness of breath. When the nerves are running high, the things I’ve learned in yoga help to ground me and bring me clarity in the moment.. Chandra Crawford, Canadian Cross-Country Ski Team. Emily Brydon, Canadian Alpine Ski Team Emily Brydon is a two-time Olympic contender who has seven World Cup medals to her credit. In the 2010 Winter Olympics, she’ll compete in downhill, Super-G, and combined skiing events.. Chandra Crawford won a gold medal in the 2006 Olympics in the individual sprint freestyle event, and two World Cup gold medals in 2008. In the 2010 Winter Olympics, she’ll compete in the individiual sprint classic and the team sprint freestyle. When did you fall in love with cross-country skiing?. My parents put me on skis at one—as soon as I could walk.. left: Jed Jacobsohn/getty images; right: aca/peak photography. Tell us about your yoga practice. I started doing. Ash tanga when I was 16, but for the past five years I have gravitated more toward Yin and a flow practice. As an athlete I’m pushing, striving, and going beyond my limits on a daily basis, but in yoga I’m able to let go. Yoga has taught me balance and acceptance. It helps me recuperate. And every mindful moment of yoga class is enjoyable, including that feeling of total peace at the end. How has yoga affected you in your races? The biggest thing I’ve been able to translate into racing is the focus. Cross-country skiing takes a lot of concentration, and when I was younger it was so tough. When I started yoga, it was initially so hard for me to keep my single point of focus throughout a whole class. So learning that has really been awesome. Do you meditate or do any breathwork? My mom has been a transcendental meditator, so that’s how I got the name Chandra—I was born on a full moon. She taught me pranayama at a very young age. Now I mostly do the breathwork in class, and I find any kind of focus on breathing amazingly beneficial. How did it feel to win the gold? Crazy. When I saw that red line in the snow and I realized I was going to cross it first, I remember smiling and thinking, ‘I’d better put my hands up.’ I was overwhelmed. But that presence of mind to get to that point came from my yogalike focus on every moment, every stride, making it my best. I was totally immersed in the process. It really speaks to taking your practice into every aspect of life. fEBruArY 2010. ‘‘. Yoga gives you the tools to calm your mind and body. I just see more of a conscious awareness of what my mind or breath is doing. And it helps me bring it back.. How did you become an Olympic skier? I started racing when I was six years old and never looked back. The thing I love the most about what I do is when I’m on top of the mountain, alone, looking around at the beautiful scenery and getting ready to charge out of the gate. Why did you start doing yoga? In 2001 I was in Alberta doing rehab for a knee injury, and I started practicing. It’s a great addition to training. When you are coming back from an injury, you can really heal. I did basic Ashtanga. I’ve also done restorative yoga during big, heavy, physical blocks of training. What’s your practice like today? Sometimes I work out two or three times a day. I run out of steam. So that’s when I do restorative. It’s hard to do Ashtanga or Bikram when you are training so hard. I’ll do those on the weekend, when I’m not spending hours in the gym. But the breathing is always there. yO gaj O u r n a l .cO m 35.

(38) skiing, there’s a lot of fear and nerves involved. I do a lot of breathing practices before I go to the starting gate. It’s a big part of my prerace plan. It’s my meditative ritual. I try to clear my mind before competing. And I use my breath to get to that point. I do a breathing meditation before, and then bring it back to my normal breath before I go. But in that process I try to clear my mind and calm my nerves, and the breath really helps—it helps me get over any fear. Day to day, I do minimeditations. I have a goal of three times a day: when I wake up, during the day, and when I go to bed. Does your practice affect your daily life? I’m a really busy person. I like being busy. Yoga helps me slow down. It has taught me a lot of mind control. I was born in the wilderness, in a log house built by my parents. It wasn’t the exercise of yoga, but rather the mentality of yoga. When I come to a busy city, yoga gives me a little getaway to calmness that should be more prevalent in my life. It gives me a chance to slow down.. Shannon Deanne Bahrke, U.S. Freestyle Ski Team Shannon Deanne Bahrke won a silver medal in the 2002 Olympics in the moguls event. Other trophies include a 2003 World Championship bronze medal and a 2007 World Championship silver medal. In the 2010 Winter Olympics, she’ll compete in the freestyle moguls event. How did you become an Olympic skier? I was just a kid that went skiing with my family and friends on the weekends. When I was 12 years old, the head coach of the Squaw Valley freestyle ski team, Ray deVre, saw how crazy I was and that I was in need of a little direction, so he asked me to join the team. Mogul skiing looked absolutely awful, but when I went out that first day with the team, I was instantly hooked. I loved the people, the atmosphere, the competitiveness. But most important, I was drawn to the fun. Who got you into yoga? About five or six years ago, my friend, who is also an athlete and was into Bikram Yoga, said, “You’ve just got to do it. I hate stretching, and this is something that’s kind of replaced that for me.” And I was like, “Well, I hate stretching, too!” I really don’t think of yoga as stretching when I’m doing it; it’s more about moving in your own body and being centered, and also about feeling strong trying to hold the pose. That was 3 6 yO gaj O u r n a l .cO m. “. In a judged sport, you’re always comparing yourself to others. Yoga has really taught me to be OK with what I have and to work within myself.. something that really captured me, because I wasn’t just sitting there holding a stretch—I was moving my body, trying to hold a pose. What’s your practice like? I’ve been doing a lot of at-home videos. It’s what I have time to do. I warm up with a little bit of breathing, and then do a stretching Power Yoga video. It’s perfect: it’s short; it’s sweet; it’s everything that I need to stretch—and then it ends with a little bit of Savasana. What has yoga taught you about being an athlete? To hold some of the poses that we do in yoga. takes so much strength, but it’s not just strength gained from lifting weights in the gym. Yoga has opened my eyes to this whole other world of being strong and calm and a different kind of athlete that I never really knew was out there. What’s surprised you most about yoga? I love it in class when there’s a supergood vibe, and everybody’s energy is working as one. Maybe you came in with a bad attitude or had a tough day, but now everyone’s energy lifts you up. That doesn’t happen very much on the mogul course, where you’re fighting amongst yourselves, trying to give yourself your own energy. But when you’re in class, all those people can lift you. That’s just incredible. ✤. FeBrUarY 2010. top: jonathan selkowitz; bottom: robin o’neill/blissology inc.. How does yoga prepare you for races? With.

(39) Inspired by. weight loss. surgery Why is weight loss surgery so successful? It’s simple! By stretching out the upper part of the stomach with very little food, you feel full faster and are not compelled to consume as many calories. It is this same principle that inspired leading weight loss surgeon, Dr. Michael Snyder, to develop a system designed to help people feel full and eat less without going through surgery. Fullbar™ is an all-natural supplement bar you eat 30 minutes before your regular meal with a full glass of water. When combined with water, Fullbar™ stretches out the top part of the stomach and makes you feel full so you will essentially eat less at mealtime. What could be more simple? Dr. Michael Snyder is a boardcertified bariatric surgeon in Denver, CO. Dr. Snyder is an active member. Philosophy. of the American Society for Bariatric Surgery and one of the leading weight-loss surgeons in the country. He has performed more than 2,500 primary bariatric surgeries, helping people overcome their difficulties with weight.. Get a FREE 1-MONTH SUPPLY & a FREE copy of Dr. Snyder’s Book with your order! A $119 Value!. • Fullbar™ fills part of the stomach before meal • Stomach fills up with less food at meal time • Tells brain “Stop! I’m full!”. Visit Yoga.Fullbar.com or call 800-610-3752 to order!. These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease. ©2009 Fullbar, LLC..

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(41) eating wisely. by Jess ica Be rge r Gross. an honest meal (. A woman applies the concept of truthfulness to her relationship with food.. ). Back in the second grade, a boy in my class. photos: sheri GiBlin; food stylist: karen shinto. dubbed me “Bubble Berger.” It was a terrible nickname, but it fit an overweight little girl like me. Life was hectic for my parents, and it took a toll on our diets. Mealtimes were about filling up quickly on whatever was most convenient—usually junk food and greasy takeout. Beneath the surface, home wasn’t a happy place, and for me, eating was an anesthetic. I never made the connection between what was going on in our family, my eating habits, and my expanding waistline. I just ate. My first glimpse of salvation came when I was in high school, attending a summer theater program. One day Tara, the program’s dance teacher,. vegetarian chili (recipe on page 44). yo gaj o u r n a l .co m 39.

(42) eati ng w ise ly demonstrated a Sun Salutation. Usually I felt awkward in her class, but moving through the poses that day, I felt weightless, as though I were flying, yet connected to something beyond the constraints of my overweight body and tempestuous life at home. In my mid-20s, I began practicing yoga regularly. Yoga classes were safe spaces where my fellow yogis and I could open up to each other about our struggles with food and body image. But more important, unsure of myself as I was in the rest of the world—at work, at parties, on dates—the yoga room was the one place where I felt beautiful, where I put aside my self-doubt and the extra weight I carried. Still, I continued my unhealthful eating habits. At the Jivamukti Yoga Center in New York, my teacher, Ruth, would open each class with discussions of yoga philosophy. Often, she’d speak about the yogic idea of satya, the practice of honesty. How could we become more real— more genuine, honest, and sincere—with ourselves and those around us? moment of truth. The more I heard Ruth talk about satya, the more I realized my eating habits were all about a lack of truthfulness. I’d pretend that a dinner without vegetables was a sensible meal. Or that the roll I ate with my soup at lunch every day didn’t “count” because it came free of charge. I told myself that going to yoga class meant I could eat whatever I wanted and that being overweight was my genetic destiny. As I learned more about satya and how to apply it to my life, something began to click: I realized that to eat more truthfully, I’d have to get real with myself about my food choices, portion sizes, and the subconscious meaning that food held for me. I started to ask myself some hard questions: Was I eating to fuel my body or to placate my emotional demons? Why did I seem to eat more (and less healthfully) when I was tired, sad, or stressed out? Why did I eat until I was stuffed? Less Is more. Studying satya and trying to be honest about what I was eating and why led me 4 0 yo gaj o u r n a L .co m. to a related yogic ideal—brahmacharya (moderation). According to Patanjali’s Yoga Sutra II.38, a balanced life is characterized by moderation in all things. The first time I came across this concept as it applied to eating habits was in Ram Dass’s 1970s handbook for a spiritual life, Remember, Be Here Now. He discussed mitahara (moderate diet), advising readers to eat light, healthy, unadulterated foods. He said that after a meal your stomach should be 50 percent full with food, 25 percent full with water, and 25 percent empty with room for air. What a revelation! As a child, I’d been taught to clean my plate whether I was hungry or not. With Ram Dass’s advice, I began to consistently eat less of everything—not by starving myself but by becoming aware of that moment in a meal when I’ve had just enough, but not too much. Practicing mitahara and satya kept me honest about how much food I needed in order to feel satisfied, and also about what I was putting on my plate. I listened to nutritionists’ recommendations and gave up packaged foods. Instead, I ate lots of vegetables and fruits, made sweet and tangy pineapple my new favorite snack, and began cooking with beans and lentils. Who knew that nutty, aromatic brown rice could be so comforting and satisfying? Or that a rainbow of roasted or skewered and grilled vegetables could be as fun to make as it was to eat? Out went simple carbs and in came new-to-me whole grain dishes like quinoa salads and spelt tortillas stuffed with beans and whatever vegetables I had on hand. I also added daily one-hour walks and twiceweekly visits to the gym. One of my biggest revelations came when I found a simple recipe for vegetarian chili in an old cookbook (see page 44). The chili, made with salsa, tomatoes, and black beans and spiced with cumin and coriander, taught me a lesson about how changing eating habits and losing weight start in the mind. For months, my boyfriend (now husband), Neil, and I ate the chili all the time, as often as three or four times a week. When we first started eating it, Neil would dish up the bowls and serve them with toasted whole wheat bread and february 2010.

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(44) eat in g wise ly a generous sprinkling of cheese. We’d scoop the toast into the chili, making miniature black bean sandwiches. It was so delicious we often had seconds. Then one day, we were out of bread. We were beside ourselves: chili without toast? Horrors! To our surprise, the chili was just as satisfying on its own. A few weeks later, Neil forgot to buy cheese. Again, we realized that the chili tasted just as good without it. I found that if I was honest with myself, I was perfectly content without the bread, cheese, and second helpings. Slowly but surely, my appetite adjusted, and in nine months, I lost 40 pounds. That was almost eight years ago, and with the exception of my pregnancy, my weight has stayed about the same ever since. LIGHT ON LIFE Twee Merrigan + Simon Park Prana Flow + Energetic Alignment Teacher Intensive Kripalu March 21 - 26, 2010. www.bepresent.com 1.877.747.7202 [email protected]. pilates movement for life. TM. Transform how your body looks, feels and moves » Buy Pilates equipment, DVDs, and workout toys » Find Pilates classes near you » Learn more about Pilates Call for your Free “Pilates Advantage” DVD and catalog (coupon code: YJ08). www.pilates.com | 1-800-PILATES (745-2837) 4 2 YO GAJ O U R N A L .CO M. Today, I have a greater appreciation for the foods that nourish me. Most nights, Neil and I make a stir-fry with chewy brown rice, tofu, and whatever seasonal vegetables we have in the fridge. Other nights, we make a simple meal of freshly cooked beans with spinach, a soothing split pea soup, or spicy guacamole served with a few crispy tortilla chips. These foods give me energy and a sense of lightness rather than weighing me down. Eating in moderation has become second nature, too. I no longer like, much less desire, that too-full feeling. When I want to enjoy foods beyond my daily staples of veggies, fruits, legumes, and whole grains, I do enjoy them, and with pleasure: a fresh egg omelet, pasta from a homey restaurant in Paris, fish tacos eaten off the dock near our home in Vancouver. I don’t stress out about weight and my diet as I used to; it’s stopped being such a struggle. When the occasional junk-food craving strikes, I take it as a sign that what I really need is rest and a little more selfcare. When I have a bad day or week, I don’t turn to unhealthful food for comfort as I used to. I eat to live and feel alive— nourished nutritionally and spiritually. ✤ Jessica Berger Gross’s book is enLIGHTened: How I Lost 40 Pounds with a Yoga Mat, Fresh Pineapples, and a Beagle Pointer ( Skyhorse Publishing, 2009). FEBRUARY 2010.

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(46) eating wisely. recip es. Roasted Vegetable Medley. roasted vegetable. makes 4 to 6 servings. medley. 2 tablespoons olive oil 4 cloves garlic, minced 1 tablespoon minced fresh rosemary 1 1⁄2 teaspoons chopped fresh marjoram 1 1⁄2 teaspoons chopped fresh thyme 1 ⁄2 teaspoon sea salt 1 ⁄4 teaspoon freshly ground black pepper 2 garnet yams, peeled and cut into 1-inch chunks 2 acorn, banana, butternut, Hubbard, kabocha, or delicata squash, peeled and cut into 1⁄2-inch-thick chunks 2 carrots, peeled and cut into 1-inch chunks 1 red onion, cut into 1-inch wedges 1 small turnip, peeled and cut into 1-inch wedges 1 Preheat oven to 400°. Lightly oil a heavy, rimmed baking sheet. 2 Whisk together the oil, garlic, rosemary, marjoram, thyme, salt, and pepper in a large bowl. Add yams, squash, carrots, onion, and turnip, and mix well. 3 Spread the vegetables evenly over the prepared baking sheet. Roast for 45 minutes, or until the vegetables are tender and beginning to brown, stirring every 15 minutes. Transfer the roasted vegetables to a platter and serve.. Printed with permission from The Real Food Daily Cookbook, by Ann Gentry (Ten Speed Press, 2005).. Chunky Guacamole makes 4 servings. ⁄2 cup black olives, pitted and chopped Cayenne or chili powder to taste 1 jalapeño, stemmed, seeded, and finely chopped (optional). 1. 1 Place the avocado flesh in a bowl and mash with a fork until fairly smooth. Add the lemon juice, salt, tamari or soy sauce, and garlic, and mix well. 2 Stir in the tomatoes, green onion, olives, cayenne or chili powder, and jalapeño. Spoon into a serving bowl.. Reprinted with permission from ExtraVeganZa: Original Recipes from Phoenix Organic Farm by Laura Matthias (New Society Publishers, 2006).. This guacamole is loaded with cherry tomatoes, green onions, and jalapeños.. Vegetarian Chili makes 4 to 6 servings. 2 large ripe avocados, pits and skins removed 2 tablespoons lemon juice 1 ⁄2 teaspoon salt 1 teaspoon tamari or soy sauce 2 cloves garlic, minced 3 ⁄4 cup cherry tomatoes, halved 1 green onion, thinly sliced 4 4 yo gaj o u r n a l .co m. This simple dish is easy and tasty enough to be a weeknight staple.. 2 cups chopped onions 2 garlic cloves, minced or pressed 1 ⁄2 cup water 1 tablespoon ground cumin 1 tablespoon ground coriander. 1 2 3 3 2. cup red salsa bell peppers, any color, chopped cups cooked black beans cups blanched, peeled tomatoes cups corn kernels Salt to taste Hot pepper sauce to taste 1 ⁄4 cup chopped fresh cilantro, or to taste 1 In a soup pot, cook the onions and garlic in the water over a high heat, stirring frequently, for about 5 minutes. Add the cumin and coriander and stir over a high heat for a minute. Stir in the salsa and bell peppers, lower the heat, cover, and simmer for about 5 minutes, stirring occasionally. 2 Add the black beans and tomatoes; simmer for 10 minutes. Use a wooden spoon to break up the tomatoes. Add the corn and continue to cook for 10 more minutes. Add salt and hot sauce to taste. Stir in the cilantro, if desired.. Recipe printed with permission from Moosewood Restaurant Low-Fat Favorites, by The Moosewood Collective (Clarkson Potter, 1996). february 2010.

(47) Built for your healthy lifestyle. Mr. Peanut knows you strive to live a more active life and eat nutritious foods. That’s why he ! !

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(49) by Mar l a Apt. basics garland pose. (. malasana mala = garland asana = posture. ). reach spine forward. release neck and soften throat. move sacrum toward floor. pull tops of thighs and hips back. press inner heels down evenly and stretch toes forward. 4 6 yo gaj o u r n a l .co m. february 2010.

(50) I’m always amazed when I visit India and see people working for hours in a squat on the ground. Unlike sitting in a chair while hunched over a desk, squatting in a pose like Malasana (Garland Pose) can actually improve your posture, stretch your back, elasticize your knees and ankles, and help improve your digestive function. Malasana is also a forward bend—the back softens and releases from head to tail as the ankles, knees, and hips flex. The heels root the hips back, and the spine lengthens as it rounds. In addition to strengthening and stretching the feet and ankles and increasing mobility in the hips, the pose allows the back muscles to broaden. As with all yoga poses, there’s a rhythm to Malasana and all its actions. Legendary teacher B. K. S. Iyengar says that asanas become rhythmic when the actions lead to an uninterrupted flow of awareness throughout your entire system. When you’re able to coordinate the actions so that no individual area of your body is overworking—or being neglected—you can experience an inner. february 2010. DON’T lift the heels from the floor.. DO press the heels into a rolled mat or blanket if they don’t reach the floor.. yO gaj O u r N a l .cO m 47.

(51) 1. Hold on to a table to lengthen your spine and press your heels down.. pose benefits Strengthens and brings flexibility to ankles Increases mobility in the hips Stretches back muscles Soothes some causes of backache Strengthens abdomen. 2 rhythm and a sense of wholeness in the pose, as if each part of your body is ex pressing itself equally. This includes your heels. Your heels, which press evenly into the floor, act as a counterpoint to your head, keeping you grounded as you extend. If you are tight in your hips, groins, calves, and Achilles tendons, your heels may not reach the floor. So we’ll begin with some variations to loosen those regions. If your knees ache in the pose, place a blanket behind them, between your calves and thighs, to help decrease the amount of flexion. (The thicker the blanket, the less your 4 8 yo Gaj o u r n a l .co m. Practice at a wall to learn to reach forward and to shift some weight onto your heels.. knees will have to bend.) Just be sure to use a blanket behind both knees (even if you feel pressure on only one) so that your weight isn’t skewed to one side, putting extra pressure on your other knee. Get a Hold on. In this variation (see figure 1), hold on to something firm, like a table, to help you find stability while you learn to press your heels down and lengthen your spine. The variation will also help you stretch your calves and ankles so that you can reach your heels to the floor. The object you hold on to should be fixed, secure, and. contraindications Knee injury Pregnancy. high enough so that your arms can reach upward in the squat. If you don’t have a table at the correct height, a doorknob may work, or you can open the door and hold on to the doorknobs on either side. Wall ropes, a countertop, a bed frame, or a banister may also work. Begin by standing with your feet to gether. Now hold on to the table or sup port and step back a couple of feet. Exhale and squat so that your knees are in front of your ankles and your heels under your buttocks. If your buttocks are almost touching the floor, you need to step your feet a little farther back, away from the table. If you moved so far back that your heels are no longer touching the floor, try walking your feet a little closer to the table until you can just barely reach your heels to the floor. This alignment will help you stay balanced when you are no longer using the table for support. Keep your feet together, press the inner edges of your heels into the floor, and february 2010. Photos: rory earnshaw/sandbox studio; model: janet um; stylist: lyn heineken; hair/makeuP: veronica sjoen/artist untied; toP: chamPion; Pants: clary sage organics; mat: gaiam. basi cs.

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