Merry and Bright                                                                         

This time of year tends to sneak up on us.  By the end of the summer, I think about starting my holiday shopping; but October always turns into December very quickly.  I often hear my friends complain how holiday cards, shopping, baking, wrapping, and holiday events add more piles of "to-dos" to their to-do lists, and all within a very short period of time.  It is no wonder why so many people feel stressed this time of year!  It seems unrealistic to take the time to relax with good friends and family when so much has to get done.  

In the spirit of maintaining good health, it is important to reassess our meaning of the holidays.  We can do this by prioritizing what's most important to our holiday traditions.  Make an effort to cut down (or even eliminate) tasks that are too time consuming or less important.  Make time to connect and catch up with good friends, and carve out time to exercise and relax in between the hustle and bustle.

As with so many things in life, we are so busy "doing" that we often lose sight of the moment and enjoying what surrounds us.  This holiday, take time to reflect on the year that has passed while anticipating  the new one...relax and enjoy.

Wishing you a happy, healthy holiday season.

  

Awakening the Doctor within You

Ayurveda may be the oldest healing system in the world. It is holistic in nature since it takes into account the toxins that reside and grow in the body and the mind. In ayurvedic medicine, toxins are referred to as ama.

Ama in the body usually starts with insufficient digestion. Overeating and constipation add to the problem by stressing the digestive system and causing ama to build up, respectively.

Ama in the mind may not be recognized as easily. It starts with the little irritations and anxieties that build up. Over time, these negative thoughts and feelings can manifest into bigger problems such as insomnia and depression.

While we all know that the world we live in would make it impossible to avoid toxins from entering our bodies and minds, there are certain choices we can make to help lessen the accumulation of ama.

*Choose fresh fruit instead of fat and sugar laden desserts

*Leave the office during your lunch break and take a stroll in the park

*Drink plenty of water

*Exercise for efficient elimination and circulation

Warm Bananas for Vata Imbalance

Cut a banana in half lengthwise then cut into 2 inch pieces.

Melt a pat of ghee (clarified butter) in a pan

Add bananas to the pan and coat with the ghee

As bananas are browning, sprinkle some cinnamon and cardamom on top.

Enjoy this delicious, warming treat during the winter months!

- Maria, M2F Certified Yoga Instructor

Light and Delicious Holiday Cookie Recipes

Almond Snowballs

Ingredients

2 Egg Whites

1 Pinch of Course Salt

1/3 Cup of Sugar

1 1/2 Cups Shredded Coconut

1 Teaspoon Almond Extract

1/4 Teaspoon ground nutmeg

3 Tablespoons all-purpose flour

                                                      9 Candied Cherries, halved

                                                      1/4 cup sliced almonds

Directions:

Preheat oven to 350 degrees 
In a mixing bowl, beat egg whites and salt to soft peaks, then add sugar and beat again until peaks are stiff.  Beat in almond flavoring.  Using a rubber spatula or a wooden spoon, stir in half of the coconut.  Sprinkle nutmeg and flour, stir, then fold in the remaining coconut.

Using a melon baller or small scoop, or working with 2 spoons, form 9 "snowballs" a couple of inches apart on 2 cookie sheets.  Bake 12-15 minutes until lightly golden.  Remove from oven and garnish each with half a cherry and a couple of slivered almonds.  Transfer to a rack or serving plate to cool.

Per serving, based on 18 servings:  Calories: 64; Total Fat: 4 grams; Saturated Fat: 3 grams; Total Carbohydrates:  7 grams; Sugar: 5 grams; Fiber: 1 gram; Sodium: 24 milligrams

Courtesy of Rachel Ray's "Holiday Party Bites"




Chocolate Macaroons  



Ingredients

2 egg whites
1 cup ground almonds
3 tablespoons cocoa
1 1/2 cups powdered sugar

Directions:

Preheat the oven to 400 degrees, and line a baking sheet with parchment or preferably, a silicone pad.

Mix egg whites (unbeaten) with the ground almonds, cocoa and powdered sugar until you have a sticky but cohesive mixture.

Fill a large bowl with cold water and dip your hands in it to wet them before rolling the mixture into little balls the size of walnuts.  You will probably have to re-dunk your hands to keep them moist as you go.

Arrange the macaroon balls on the lined baking tray and put in the oven to bake for 11 minutes.  It's hard to tell when they are ready, as they will seem soft, but they crisp up as they cool.  They should be a little moist inside when they are done baking anyway.

Per Macaroon:  Calories:  54; Total Fat:  2 grams; Saturated Fat: 0 grams; Protein: 1 gram; Total Carbohydrates: 8 grams; Sugar: 7 grams; Sodium: 4 milligrams

Courtesy of The Food Network and Nigella Lawson

Meditation

With the arrival of the Autumnal Equinox comes the longing for a return to productivity. While we welcome the whimsical nature of summer, in the end, we crave a sense of order to our days. We feel better when we are working towards a goal. There is no better time to introduce a new routine that will complement your healthy lifestyle.

Meditation is a great way to round out your physical yoga practice. It has been said that Buddhist monks practiced asana in order to prepare the body for sitting during long periods of meditation.  The benefits of meditation are endless. By taking a few moments to sit quietly, look inward and invite stillness, we can feel negative emotions such as hatred, jealousy, and envy dissolve. Quieting the mind helps us to see the true nature of things-namely that the way to happiness is by making others happy. This is basic karma.

Meditation gives us a feeling of connectedness to all beings. It opens our hearts and makes us more compassionate. If your goal as a yoga practitioner is to reach enlightenment-not just to get a good stretch, meditation is the key.

While adopting a meditation practice may sound daunting at first, it will get easier with consistency. Here are a few tips to guide you....

Meditate at the same time everyday- early morning is best-before your day begins and definitely before your morning coffee.

Sit comfortably- preferably on a cushion. Make sure the temperature is the room is just right.

Check your posture- Sit up nice and tall. Lengthen from the base of the spine. Feel grounded through the hips. Shoulders relaxed. Heart open.

Close your eyes and breathe - focus on the sound of your breath flowing in and out through the nostrils.

Mantra-If the sound of your breath is not enough to quiet your mind, repeat a mantra such as Om.

Intention- You may focus on an intention such as making a loved one happy.

Remember it is not about not thinking. Thoughts will come. Try not to cling to them. Let them go. Most importantly, be patient with yourself. A meditation practice takes time, but it will come-with consistency.  

- Maria

Map 2 Fitness Certified Yoga Instructor

Natural Remedies to Help Prevent the Common Cold

With the change of seasons comes a change of leaf colors and a change of air temperature.  Our days are suddenly shorter and our schedules are somehow busier...for whatever reason, with the change of seasons, we usually have a lower immunity toward the common cold.

If you feel a cold coming on, reach for the fresh garlic cloves to mix into a meal or purchase a garlic tablet that you can take with your daily supplements.  With the many antibacterial properties in fresh garlic, it is difficult for a cold or virus to linger in your body.

If you juice, adding a clove of garlic is a great way to get a daily dose without having to deal with the powerful flavor.  Garlic seems to work best in vegetable based juices as opposed to fruit or citrus.

If you've already contracted a cold virus, in addition to drinking a lot of fresh juice (with garlic!), you should up your intake of vitamin c, zinc, and water, in addition to getting rest.

For a great cold remedy juice, try lemons, citrus fruits, and carrots. Add some herbs known for their antioxidant properties such as: Astragalus, Cayenne Pepper, Echinacea, Elderflowers or Elderberries, *Garlic*, Ginger, Licorice, and Peppermint.

   Immunity Boost Juicing     

          Vitamin C Splash

Blend:  2 oranges  1 grapefruit  1 lime and 1/2 cup of cranberries      

      Hidden Grlic Power Potion

Blend:  3 carrots   6 spinach leave   1 garlic clove   half a lemon   a pinch of cayenne