I bet you didn't know...

Being "bad" in Nicaragua and enjoying an amazing Tona beer
even though beer now tears my stomach apart
(damn you gluten!).  As you can see,  I really
enjoyed it...it was worth it!

...that as a Health Coach I struggle with the same issues when it comes to taking care of my body that everyone else does:

I find it challenging to squeeze in my morning yoga/meditation practice on most days. 

Many times I run to the store (or order in) for a meal instead of cooking up something truly nourishing.

I eat a few too many bites of bread while out to eat when I know for sure it will make my stomach hurt and make me sleepy.  

I ignore signs that my body is clearly giving me (like when I'm tired and just want to rest, but keep going because I feel I have too much to do, or when my nails become brittle and flaky because of how poorly I've been feeding myself...etc.).

I eat a few too many cookies and sometimes not even just after a meal, but in place of a meal!

I can go on about this, because we all have our quirks and struggles when it comes to our health.  It's not easy to be 100%, 100% of the time.  Sometimes it feels good to be bad and skip a workout, not respond to an email or eat something we know will make us sick.  But, we cannot go on like this.  I adapted the 90/10 rule to my life back when I was in nutrition school and since then my life has been much less stressful because I allow myself some room for imperfections.  90% of the time I'm on point with taking care of my body/mind while the other 10% is left to goof off.  I highly recommend this to everyone.  Most of the time take good care of your body:  Feed it right, unwind at some point of each day, take deep breaths whenever you think of it, laugh a lot, smile and say hello to everyone you encounter, treat yourself, chew your food, enjoy your workouts, celebrate the blessings in your life!  And then, a few times a week give yourself some room to just say, "F-it."  HAHA!  I'm serious though.

Give it a try and let me know how it goes.  We all have our struggles, it's a part of being human.  Lighten your attitude, know that you can't be perfect and just do the best you can each & every day!

Cleaning & Clearing Out

Many of you already know, I have a thing for
scarves.  But I don't need 100 gazillion scarves,
that's for sure!  I got rid of plenty (still not enough,
but a start!) along with lots more clothes.

Since I'm still in the process of moving into my new place, my life at home involves stepping over bags, boxes, cleaning supplies, things everywhere and empty walls.  It's VERY unsettling to me.  However, the great thing about moving is that it has forced me to uproot my life and start fresh.  Throughout the past month (pre and post move) I've filled up at least 5 HUGE boxes of clothes, kitchen supplies, crafts, nick-nacks and tons of other things to give away.  I've also thrown out SO much.  I can't even tell you how great this feels.  I always had the attitude, out with the old & in with the new, but now that I've gotten older and continue to just accumulate more stuff I don't want to bring in that much new stuff!  It feels better to live with less and to enjoy and use what you already have.  I have been keeping this mindset with each box I unpack and I'm floored by how much I've been able to either give away or get rid of.  It's so true that our outer order creates inner harmony.

I look forward to unpacking my life and simply settling into my new place.

Happy Thanksgiving!

Happy Thanksgiving!

A health moment I regret...

We all have health moments that we regret.  Maybe some of us have more than we'd like to remember.  I can think of many times in my life where I'm embarrassed to say what I'm regretful for.  However, this one part of my life stands out:

One of these cans were in my purse each day!

I had just graduated college and began working as a receptionist for a hair, nail and spa salon while applying for design jobs around NJ & NY.  This job was BUSY and stressful on so many levels.  From the moment I walked in the door in the morning the phones were ringing non-stop with clients scheduling appointments.  Clients were pouring in every few minutes to check in at the desk, pay, and be escorted to where they needed to go.  There was barely time to get up and leave the desk and when I did have a moment to I would have to check the bathrooms, tidy up the waiting rooms, stack the shelves, etc.  We had a half hour for lunch and if I was lucky enough to have someone cover the desk for that time, I'd hurry to the back to quickly throw something down my throat.  Except, working at a salon with 30 other women was super-intimidating.  There would be a handful of girls in the back all staring at one another head to toe.  Why would I want to eat something when I had a bunch of girls judging my figure, or when so-and-so was standing next to me with a tiny belly while mine was bloated and a few pounds too many?  So I got hooked on skipping meals or substituting them with Slim Fast shakes or Boost shakes.

Umm, EWW!

Or a bottle of one of these.  Yuck!!!

I worked at the salon for a little over a year with this behavior.  I'd leave work so wound up with stress that I would go directly to the gym to work it all out.  It was the only way I could bring myself down for the night...only to wake up to it all over again the next morning.  Very stressful.  Looking back I now realize that by skipping meals and replacing them with those processed, sugar-filled garbage shakes, I was doing major damage to my body.  I wasn't nourishing my body with the fuel and nutrients it needed.  Meanwhile, the stress of that job was worse than any of the other stuff!

Eventually my body started speaking to me.  I broke out in hives for 15-weeks.  15-weeks!  Every morning my body was covered in bright red bumps to the point where I would have to wear long sleeves and pants to cover them up.  I began losing patches of my hair (alopecia) which was a direct result of way too much stress.  The other receptionist and I started keeping a bottle of vodka in the back bathroom so that we could make a drink for ourselves in the afternoon to cope with the stress of the front desk.  That's when it hit me.  All of my health problems didn't process as stress related until I started noticing my behavior on the job.  The stress was so bad that my body was literally screaming to "STOP! Slow down! Change what you're doing before I combust!"

So, looking back on that whole stressful time, I'd clearly do some things differently to have taken care of myself, my body and certainly how I managed stress.  Slim Fast, Boost, skipping meals and working in a way-too stressful environment with many toxic, judgmental people is NOT a recipe for health. (Please note, I made tons of really great friends from this job who I'm still very close with and who may be reading this post.  Not all were toxic!)  But, this whole experience made me realize how we all have times in our lives where our health isn't our top priority and we do some silly, not-so-smart things to get by only driving us closer to that ditch where we'll surely end up.  Since we've all had them, we can learn from them and prepare better for the times ahead of us so that our health doesn't have to be so compromised.

Can you think of a health moment that you regret in your life?  

CYH's Song of the Moment: Flight Facilities, Clair De Lune

It's been a while since I've posted a good tune.

This song was passed on to me by a friend and I've played it over and over.  

It's so majestic and perfect for this time of year.  Enjoy!

Nature is Beautiful

Social media for health advocates, yes please!

Social media is a wonderful way to spread the word of wellness!  I can think of endless amounts of tips, tricks and recipes that I've been inspired by from a simple post on Facebook by a fellow Health Coach or even just someone hip on health.  Not to mention some of the top doctors in the holistic health field sharing some of their information to educate others.  I enjoy seeing my friends "like" and comment on health/wellness posts that have interested them.  The whole social media craze allows so many of us to be exposed to things we normally wouldn't, and I think it's great to be exposed to things like "the benefits of drinking green juice!"  A wellness related status update per day, an informative image, a delicious recipe or a quick tip is all that needs to go into your status bar to make a major difference in your friend's newsfeeds.  

Do you post wellness/health related status updates? 

If so, what are the reactions from your friends?

As you can see from the post above, a quick snapshot of the brown rice pasta was able to intrigue a friend of Center Your Health enough to inquire about cooking GF pasta (the conversation continued beyond what I could include in this image).  Now someone learned helpful (and healthy) information that they can take and implement into their cooking habits.  Score!

Subdue Negative Thoughts

Negativity surrounds us, but that doesn't mean that we have to let it penetrate our being and effect our state of mind.  When I find myself engulfed by negativity, I remind myself of what my guru says, and focus on the positive.  When you think positive thoughts and feel gratitude it leaves no room for negative ones.  

Swami Sivananda words on how to subdue negative thoughts:

"Learn to subdue, to purify, to order all your thoughts. Fight against all negative thoughts and doubts. Let sublime thoughts come to you from every side. Thoughts of depression, failure, weakness, darkness, doubts, fear etc. are negative thoughts. Cultivate positive thoughts of strength, courage, love, contentment and cheerfulness. The negative thoughts will disappear."

Going To the Bathroom (AKA: Poopies & Peepees)

This blog post is going to be pretty crappy...

Most of us don't generally discuss "going to the bathroom" in our daily conversations, but it's definitely something to take interest in.  Bowel movements are the end result of your body taking the nutrients it needs from the food you eat and eliminating what's left.  Your feces is a clear indicator of the health of your gastrointestinal tract. Dr. Mehmet Oz says, "At the end of the day you can analyze your body really effectively by looking at what comes out of your body."  And lets not forget about pee-pee, too!  

Don't feel shy to talk details to your health coach/doctor about what's happening in the bathroom.  It's crucial to talk about so that you can get those pipes functioning properly!

Check out the infographic below for some more useful information about your poop & pee, and check out a few of my tips for "going."

Things to Do While "Going" & Some Useful Tips:

+ Keep a book of matches nearby to kill the odor.

+ Whistle the beginning of "Patience" by Guns N' Roses.  If you're reading chapters in your book or finishing magazines, it's an unhealthy sign of being on the john for way too long.  Poops shouldn't take too much time to pass (if all is functioning right).

+ Invest in a Squatty Potty or place your feet on yoga blocks or phone books to prop your knees above your pelvis.  We were not meant to sit and poop (it causes SO many issues), we are supposed to be squatting.  I swear by mine!

+ Always wipe from front to back when you’re done!

+ Drink plenty of water to aid in elimination and decrease the risk of constipation.

+ Exercise regularly to improve your metabolic and digestive process, and to alleviate constipation.  

+ It’s nice to keep moist towelettes nearby to ensure extra cleanliness.

+ Appreciate your toilet time - it’s nature’s way of giving you peace & quiet (well, kinda).

Mindfulness Bell App

I'm loving this $1 app for my iPhone.  I schedule it to chime every 2 hours or so and when it does, no matter what I'm doing, I pause and take a deep breath.  It helps me stay present when I'm wrapped up in my day with work, teaching and commuting.  You get 5 gold stars, Mindfulness Bell.
I highly recommend it!

What's your favorite app?

Look who's begging!

Look who wants a piece of my yummy apple & sunflower seed butter sandwich...the one and only Stanley.  This is how he begs, on his hind legs with wide, sweet eyes.  If you don't pay attention to him he'll start making noise and moving his hands.  It's one of my favorite things!

How can I not give him a piece?! 

Lessons In Our Memories

Think back to something that you experienced that left an imprint on your being.  We all have plenty of them, it's what helps to make us grow and become better, wiser human beings.  I tell this story often to my yoga students when the class is being interrupted by some kind of sound (like construction or traffic outside, etc.) that's usually not there.

Back in spring of 2012, I visited my cousin in Thailand and we did some traveling together.  At one point of our trip when we were on a private tour of the Thai countryside, we had gone to an elephant park.  We visited with and rode an elephant, then hopped onto a bamboo raft to drift on down the river while the sun was setting.  Heaven, right?  An authentic handmade bamboo raft, the sun warming my skin as we floated on down the calm river, bright, lush green trees surrounding us wherever we looked, silence.   Until...this really loud, obnoxious generator or something that was happening in the woods began to flood our ears.  We couldn't see beyond the trees so we had no idea where it was coming from or what the heck it was.  I became fixated on this noise, concerned and outraged.  How could it interrupt this precious once in a lifetime moment I was experiencing?!  I was so frustrated.

Then it hit me...I could continue to be frustrated and confused as to what the noise was and how it was bugging the bajiggity out of me, or I could just LET IT GO.  So I did.  As the noise cackled on, I brought my attention back to how the sunset was glowing against the gentle ripples of the water creating a river of golden shimmer.  I took my sunglasses off so that I could close my eyes and feel the warmth of it's rays on my entire face.  I sat down and just took in as much of the experience as I could, all while letting go of that wretched sound.  It worked.  I climbed off of that raft in that Thai river with quite a beautiful lesson.

What experience can you think of that has imprinted you with a beautiful life lesson?

Dear Body, here is my letter of health.

Finding balance isn't easy for any of us.  It's something that we all have to constantly work at.  When I find that my body is out of balance causing my health to be off, I sit down and write what I know I need to do to better it.  Below is an example of what's going on right now and what I need to do to get myself back on track:

Dear precious body of mine, 

I am sorry for burning the candles at both ends these past few months and not feeding you with the proper food or nourishment you deserve.  I intend to do the following to help nurse you back to balance:

1. To take some deep breaths and relax my shoulders each morning and throughout each day, whenever I have a moment of stress or anxiety.  

2.  To nourish you with warm, comforting herbal tea and home-cooked soups, healthy whole food meals and plenty of water.  

3.  To rest and take breaks more often.  You work hard and deserve plenty of relaxation.

Thank you lovely body of mine!  

Love always, 

Lauren

What would you write to your body right now so that you can begin to balance out what's going on with your health?

Redesigning the Dr.'s Office

Too bad I don't have a picture of Dr. Lightman's waiting room,
it would be A LOT cooler than this one...

When I was growing up, my whole family and I used to go to Dr. Lightman, my Grandad's friend (they knew each other from practicing medicine in the same area, my granddad was a Dr. in my hometown).  Dr. Lightman was our eye doctor and the most interesting, well-traveled man.  His tiny little office was covered from floor to ceiling (when I say this I mean the floor and the ceiling were covered!) in interesting, shimmery, colorful artifacts & photographs from ALL over the world.  Not a single space on the wall was available for another trinket.  It was to the point where the chairs you could sit on while waiting were covered in photographs, quotes, and stones glued on and labeled exactly where they were from.  It was SO NEAT!!!  After waiting in that room (which you NEVER cared about how long the wait was because there was so much to look at), he'd call you into his dimly lit office which was warm and comfortable for your exam.  That is the only Dr.'s office that comes to mind when I think about a comfortable (and super cool) one that I actually never minded going to, no matter what was going on.  I've been to a few others that were semi-comfortable...but most still have those bland walls with scientific illustrations framed on the walls and that sterile smell to them.

This brings me to the question:  Have you ever been to a doctor's office that you actually felt comfortable in?  

If I could redesign a doctor's office I'd paint the walls with warm and rich colors.  I'd have inviting couches, love-seats and bean bag chairs with fluffy, textured pillows.  The waiting room would be dimly lit and have soothing music playing to give patients a sense of relaxation.  Magazines, inspirational readings and brain games would be on the side tables to pass the time.  A station for hot herbal tea and (naturally) flavored water would be complimentary in the room.  Plants would flourish near each window allowing the air to be fresh and clean.

The actual exam rooms would be almost like a massage room in a spa - soft lights, soothing sounds, cozy, etc.  Basically the most comfortable rooms you could imagine to allow you to relax and feel safe to open up with your doctor.  Even just thinking about it sounds nice, right?!

How would you re-design a doctor's office?

For the Love of Scarves

As many of you already know, I have a serious love for scarves. My coat closet will not close because of the piles of scarves hanging from the door. I have them draped over doorknobs, over my windows, around chairs, and have a few stashed in the backseat of my car. I wear scarves all year round and even sleep with them at night (during the winter). When I'm clothes shopping, I almost always pick up at least one new colorful scarf. When I was in India, I easily bought a good 10 scarves to bring home, they were SO cheap and SO gorgeous! Keeping my neck warm keeps the rest of my body warm, and it also adds flare, color and style to any outfit I'm rockin'! So, for those of you who share the same love for scarves, below are a bunch of fun ways you can tie your scarves. =)

What Makes Me Happy Now: Safety of my friends/family and so much more.

This past week more than ever have I been counting my blessings.  Riding the hurricane out on the Jersey shore and seeing the damages it's caused has allowed me to celebrate all that I have to be grateful for.  As I do so, my heart aches for those who have lost their homes, and especially those who lost their lives.  I send them all warmth and love.  

1.  The safety of my friends and family.  A few of my friends lost their places and all that they own this past week in Hurricane Sandy.  I ran into one of them and even though she will probably never be able to go back to her place again or retrieve any of her belongings...she still had a smile on her face and said, "It's just stuff."  That was amazing to me.  

2.  The endless volunteers.  It's a shame that a natural disaster has to show humanity's compassion, but boy has it ever.   People have been sending supplies to the Jersey shore, driving down to help support those in needs.  Yesterday I saw a team of power utility trucks from Alabama.  Amazing!

3.  Power.  After riding the storm out in Neptune, Lammer and I headed up to my apartment in Red Bank mid-week and I was surprised with power late Thursday.  Light and electricity is good and something I shouldn't just take for granted.  

4.  The love and support from friends:  I can't believe the amount of text message "check-ins" I received throughout this week from friends and family all over the world.  Lammer got the same thing.  I also reached out to as many people I could to see how they were.  So much love going back and forth via text/email!

5.  Social networking.  Without it this past week, so many of us would have been in the dark (literally).  Even though phone service was spotty for most of the week, I was still able to connect to Facebook for updates, news and information locally to help get us through the storm.  So thankful for that to link us all together!!!

Back in March of 2012 I decided to do these posts because it's really easy to be suckered into negative thoughts when we're surrounded by stressful media, unhappy people and whining Facebook status updates. My guru, Swami Vishnudevananda says that for every negative thought you have, replace it with 2-3 positive ones. I love this concept and practice it regularly. I usually find the most effective way of climbing out of a negative attitude is to think about something that I'm grateful for. Feelings of gratitude really lift you up. In honor of this concept, I'm starting a post with this same theme and will blog it regularly. I'll list a few things that make me happy, lift me up and keep me smiling! Let's face it, world peace is something that will never happen. However, I can create my own little world of peace and happiness in my mind through my thoughts! Please give it a try as well and share how it affects you.

Purse Must-Haves

As a holistic health nerd, I never leave the house without a few must-haves in my purse each day:

1.  Chapstick or lip gloss:   I'll be the first one to admit...my name is Lauren and I'm addicted to chapstick.  Not Chapstick the brand (they need some serious work on their product ingredients before they get my stamp of approval) but any cruelty-free and natural ingredient lip balms.  Lip gloss is a staple just in case I have to be fancy and shimmer a bit!

2.  Tiny jar of fennel seeds:  Just in case I've got a belly ache or just finished a big meal, I have some fennel seeds to relax my stomach.  They also help to freshen your breath!

3.  Stick of lavender:  My life can get hectic and when it does I remember to take out my stick of lavender and take a few deep breaths.  It instantly calms me.  I also use it to relax my student's shoulders at the end of my yoga class so that they can further enjoy their relaxation.

4.  Rescue Remedy:  You'll never catch me without my little spray bottle of this.  Any feelings of anxiety can be quickly erased by just a few sprays on the tongue.  I swear by this.

5.  Mini-Lara Bar or snack:  Being on the go so often I rarely know when I'll have time for my next meal, so it's important that I have something to nosh on to be safe.  I have a tiny Klean Kanteen bottle of water in my bag at all times, with a mini-Lara Bar (you can buy a box at Target!), a bag of nuts/seeds/berries, or a fresh piece of fruit.  Yum!

What are staples in your bag/pockets or purse?

Hershey's Air Delight Promotes More Mindless Eating

Hershey's Air Delight - I don't know about this, but I'd like to say a few words about it.  I'm sure we've all seen the bubbly commercial about Hershey Kiss's new Air Delight chocolate.  I'll admit, they look divine...but I squealed out loud the first time I saw it!  As if people don't already have enough of a problem just eating one Hershey Kiss to begin with - I think that selling a bag of aerated bites of chocolate will only further encourage mindless, over-eating.  This whole idea is genius for Hershey's because it's a way to get you to eat more of their chocolates by adding some air to each morsel so that there are less calories, and so that you blow through the bag thinking it's a smarter choice than the regular Hershey Kisses.  This is a recipe for disaster...

Unfortunately, when you add sugar, milk and other additives that you can't pronounce to chocolate...it's no longer chocolate, it's candy.  Forget about all of the health benefits of chocolate when eating these types of products, those other ingredients cross it right out!  Let's also not forget, Hershey's is one of the major companies out there that refuses to label their products are non-GMO because they use genetically modified organisms in their ingredients.  I don't care how pretty or yummy those Kisses look in this commercial, that is NOT something I want to sit down and indulge in.

So, just a few words about the chocolate we should be reaching for and how we should eat it, because believe it or not, dark chocolate is a part of a healthy diet!

Go for 70% Dark Chocolate

You should look for pure dark chocolate or dark chocolate with nuts, orange peel or other flavorings. Avoid anything with caramel, nougat or other fillings. These fillings are just adding sugar and fat which erase many of the benefits you get from eating the chocolate. Be sure to look for a brand that contains at least 70% cocoa.

Choose Fair Trade

The cacao trees are very delicate; generally they use small children to pick the pods.  When purchasing chocolate you want to make sure to look for the fair trade symbol.  This signifies that this is non-GMO and sustainability for environment as well as child labor laws.

Skip the Milk

It may taste good but some research shows that milk chocolate, or washing your chocolate down with a glass of milk could prevent the antioxidants being absorbed or used by your body.

Taste the Chocolate

Chocolate is a complex food with over 300 compounds and chemicals in each bite. To really enjoy and appreciate chocolate, take the time to taste it. Professional chocolate tasters have developed a system for tasting chocolate that include assessing the appearance, smell, feel and taste of each piece.  Keep in mind, when you're enjoying a piece of real dark chocolate, you'll want to make this moment special and take the time to savor and enjoy it.  A practice in mindfulness for sure!  

But On The Negative Side...

1. Chocolate may trigger headaches in migraine sufferers. Sorry guys.  Reach for CAROB!  

2. Chocolate is considered dangerous to animals because it contains a stimulant called theobromine, which they can't digest. Dark chocolate and baking chocolate are even more dangerous because they contain higher concentrations of the substance. This applies whether chocolate is in candy bar form, or an ingredient in cake, cookies, puddings or ice cream. If a pet becomes ill after eating chocolate, take it to the vet immediately.

3. Even though it may be healthy, dark chocolate can be very caloric. Savor and enjoy a piece a day,

not a bar!

Beautiful Brahma

It's 5:30pm on a Friday.  At this time on Friday's I am hooking up my iPad, closing the curtains and bowing at the alter before turning around to teach a class at Brahma Yoga Spa in Sea Bright...but not this Friday.

In November of 2008, I had just moved to Red Bank and was trying out classes at local yoga studios.  Brahma was the 3rd studio I had checked out and from the moment I walked into that place, I knew it was for me.  After taking my first class there I walked right up to the front desk and introduced myself to Lisa, the owner.  I confessed my love for her studio and flat out told her I wanted to teach there.  She mentioned how a teacher was just about to leave (who taught on Friday nights)...and I've been teaching there ever since.  What I loved about Brahma then has only grown over these past four years of working there.  It's a warm, rich yoga studio.  Warm with familiar faces who are each so compassionate and talented in their own way.  The array of yoga teachers, massage therapists and the many special guests that frequented that studio all brought such special touches to the studio and to the students who came to class.  The faithful students brought life and community.   Lisa's studio was warmed with colors from her tasteful decor, beautiful curtains and authentic brick wall.  The alter at the front of the class eternally lit to express devotion to our great gurus and sages of yoga.  It was rich with presence.  A spiritual presence, a loving presence, a safe presence...all of which makes a true yoga studio.  

The inside of Brahma's alter, glowing eternally.

I have been fortunate enough to visit yoga studios around the world but even before this unfortunate event has happened I would still confidently say that Brahma Yoga was one of the most beautiful spaces for yoga that I've ever had the pleasure of practicing in, let alone teaching in.  I've always been proud to be a teacher at Brahma and to explain (similarly the same way I just did above) to those who haven't been there how they must go.  

This past week, hurricane Sandy caused the worst damage recorded in Sea Bright's history - roadways covered with feet of sand and debris, wrecking the majority of homes and businesses in the small beach town...including beautiful Brahma.  My heart aches for Sea Bright, Lisa, our students, staff and most importantly those who lost their lives.  

This breaks my heart, but I look forward to

being a part of helping Brahma to rebuild

however possible in the future.  

As yogis, we can meditate on the (Kundalini) healing mantra, Ra Ma Da Sa Sa Say So Hung (click for Snatam Kaur's beautiful version).  Chanting can help to settle our hearts and minds while invoking the pure power to heal and bless.  We are all powerful and have the potential to heal through our intentions and prayers, to spread healing and light where it is needed most.  This mantra literally means: “I am Thou.” It can also mean, “the service of God is within me.“  May our collective vision of light and love bring healing to the the darkness and pain we're experiencing from hurricane Sandy, and to those who need it most. 

Hari Om.

Post-It Note Wisdom: Be Here NOW.

No matter where you are or what you're experiencing, you can always
take a deep, full breath and experience the NOW.

Stay Connected

My favorite thing about social media/the internet/online communities is that it allows people to connect with one another about topics that usually have them feeling like they're left in their own little bubble about.  When I connect with others online about holistic health we can all join in this bubble of health together and learn from one another.  It's important to know that we all have struggles no matter who we are or what we do for a living.  I enjoy being real to my clients, sharing with them my own personal difficulties but also my triumphs.  Please stay connected with me by using the technology that's available to us so that we can learn from each other on our journey to wellness.  

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