100 Days of Crazy Healthy Week 11

Welcome to Week 11 of 100 Days of Crazy Healthy! By now, you may be feeling a little overwhelmed, bored, or discouraged with this process–and that is totally normal! It’s not easy to transform our lives! Practicing yoga every day, and changing our diets brings up our stuff–the emotional barriers that get in our way. To overcome these feelings, remember to stay in the present moment, and make one choice at a time. It all adds up, so even if you slip a little, remember that you can get back on track quickly, by recommitting to the program and believing that everything is possible.

For Week 11, we will add backbends to our daily yoga practice. This habit should take you approximately one minute each day. Choose one of the three poses below, and practice each for 10 full breaths, three times in a row. Full backbends are best practiced after sun salutations, standing poses, and twists, but remember that you can always use less intense backbends as stretches throughout the day. An example would be standing tall, stretching arms up with palms facing each other, and bending back slightly to stretch upper back only.

As always, feel free to contact me if you have questions! Good luck, and let me know how it goes!

Namaste~

Amber

Daily Habits For Week 11

1. Upon waking, scrape your tongue from front to back with a spoon, or tongue scraper. This will remove the ama (toxins) that have built up in your mouth over night. Rinse your mouth with water, being careful to not swallow any of the water, and brush your teeth afterward. Read more about the powerful practice of tongue scraping here.

2. Drink 12 oz. of warm, filtered water, before consuming food. You may add lemon or lime to the water if you would like.

3. Enjoy quinoa with fruit and nuts, or a crazy healthy smoothie, for breakfast every morning.

4. Practice 5 B series Sun Salutations, moving intentionally on each inhale and exhale, as shown in the photo from Week 1. Don’t rush, and don’t think about anything besides the breath and the pose. This will feel difficult, if you are new to yoga, but reject this idea in favor of doing the work. For those who have practiced yoga before, doing 5 Sun Salutations every day may feel boring–do it anyway and trust the process. Play the music you love, or use my playlists on Spotify. Make it a moving meditation. Changes will happen on such a deep level in your body, that you won’t even be aware that you are being transformed. It’s a beautiful thing! It is preferable to practice in the morning before showering, but this may be done at night, if necessary. Do whatever it takes, to complete this task every day! Don’t allow yourself to crawl into bed at night, until it is done. It takes me exactly one minute to complete a B Series Sun Salutation, using full inhales and exhales, and it should be the same for you, so this is a 5 minute exercise.

5. Practice 3 minutes of core work every day, comprised of 100 bicycles, 20 toe touches and 6 plank exercises, as described in Week 3. The bicycles may be broken up into 5 sets of 2 or 2 sets of 50–doesn’t matter as long as you do 100 each day. The same is true for toe touches and planks…break it up if you can’t do them all at once. This may be done after sun salutations, or any other time during the day. No matter what, don’t go to bed at night, until you have completed this work.

6. After practicing your core work, roll over to your stomach, and practice poses to strengthen your back, as described in Week 8. Stretch your arms forward, and legs straight back. Lift your right arm and left leg, lengthening forward and back, and hold for 20 breaths. You may break this into 2 sets of 10 breaths if you wish. If you feel pain in your lower back, lower your arm and leg until you feel balanced. Remember, it doesn’t matter what the pose looks like, as long as you are meeting resistance and breathing into it. Lower limbs to the ground, and repeat on the other side, also holding for 20 breaths. Next, lift both arms and both legs at the same time. Try to relax the lower back, and let the hands and feet lift as they reach. Note: the photo above shows the pose performed with palms facing the earth, but I prefer to practice these poses with palms facing each other. Both are correct, so you may decide which is most effective for your purposes.

7. Eat raw or roasted veggies with a healthy fat for your afternoon snack, as described in Week 3, or substitute a green juice, as described above.

8. Practice Pigeon Pose, for one full minute on each side, as described in Week 5. Remember, the more you move your front foot forward, the deeper the stretch. Find your edge, and breathe into it. The back leg should be straight back behind you, and the hips are level.

9. After practicing pigeon on both sides, practice Cobbler’s Pose for one full minute. Keep your back flat, and reach the heart forward, for maximum effect. You may use your elbows to press into your thighs, to deepen the stretch.

10. Eat a vegetarian soup or salad for lunch. Prepare it (or order it) with the intention of maximizing your nutrient intake, as described in Week 4.

11. Practice twists for 30 seconds on each side (about 10 full inhales and exhales). As you twist, keep your mouth closed, inhale through your nose, and allow your inhales to fill the belly. As you exhale through your nose, draw the belly back toward the spine. Think about what is happening internally as you twist: the movement in the spine is creating more space in the body, and your breathing is applying gentle pressure to your internal organs, to improve how they detoxify your body.

12. Practice backbends for 10 breaths, three times in a row. Choose one of the poses below. Remember that back bending compresses the vertebrae, so it is essential to move slowly and with intention, keeping length in the spine as much as possible. Length is created by grounding through the foundation of the pose, and creating lightness and extension in the upper half of the pose. Also,   take care to keep the lower spine and butt relaxed at all times.

13. Find daily inspiration to keep fighting the fight on my Facebook page. And remember, you can do this! It may seem too difficult to some, and too simple to others, but either way, trust the struggle.

We can do hard things, so trust the struggle. I’m always here to help, so please don’t hesitate to email your questions.

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100 Days of Crazy Healthy Week 9

Congratulations on completing Week 8 of 100 Days of Crazy Healthy! How are you feeling? Take a moment to let me know in the comments below.

If you are new to 100 Days of Crazy Healthy, look back through my prior posts for explanations of the the weekly habits listed below.

For those who are well into the challenge, Week 9 will be a piece of cake! I’d like you to get in the the twisting habit (habit #11), so set a timer and twist for 30 seconds (or 10 full, deep breaths) in both directions, at some point during the day (preferably after your sun salutations, but any time is fine). You can choose between a seated twist, or one of the supine twists, pictured below. Also, when you find yourself waiting, or sitting for long periods of time, twist in your chair, also pictured below.

Twists are a powerful practice for restoring balance and increasing energy. As you grow more comfortable with this habit, you will find yourself twisting often throughout the day, like hitting a reset button on the mind, body and spirit.

Namaste~

Amber

Daily Habits For Week 9

1. Upon waking, scrape your tongue from front to back with a spoon, or tongue scraper. This will remove the ama (toxins) that have built up in your mouth over night. Rinse your mouth with water, being careful to not swallow any of the water, and brush your teeth afterward. Read more about the powerful practice of tongue scraping here.

2. Drink 12 oz. of warm, filtered water, before consuming food. You may add lemon or lime to the water if you would like.

3. Enjoy quinoa with fruit and nuts, or a crazy healthy smoothie, for breakfast every morning.

4. Practice 5 B series Sun Salutations, moving intentionally on each inhale and exhale, as shown in the photo from Week 1. Don’t rush, and don’t think about anything besides the breath and the pose. This will feel difficult, if you are new to yoga, but reject this idea in favor of doing the work. For those who have practiced yoga before, doing 5 Sun Salutations every day may feel boring–do it anyway and trust the process. Play the music you love, or use my playlists on Spotify. Make it a moving meditation. Changes will happen on such a deep level in your body, that you won’t even be aware that you are being transformed. It’s a beautiful thing! It is preferable to practice in the morning before showering, but this may be done at night, if necessary. Do whatever it takes, to complete this task every day! Don’t allow yourself to crawl into bed at night, until it is done. It takes me exactly one minute to complete a B Series Sun Salutation, using full inhales and exhales, and it should be the same for you, so this is a 5 minute exercise.

5. Practice 3 minutes of core work every day, comprised of 100 bicycles, 20 toe touches and 6 plank exercises, as described in Week 3. The bicycles may be broken up into 5 sets of 2 or 2 sets of 50–doesn’t matter as long as you do 100 each day. The same is true for toe touches and planks…break it up if you can’t do them all at once. This may be done after sun salutations, or any other time during the day. No matter what, don’t go to bed at night, until you have completed this work.

6. After practicing your core work, roll over to your stomach, and practice poses to strengthen your back, as described in Week 8. Stretch your arms forward, and legs straight back. Lift your right arm and left leg, lengthening forward and back, and hold for 20 breaths. You may break this into 2 sets of 10 breaths if you wish. If you feel pain in your lower back, lower your arm and leg until you feel balanced. Remember, it doesn’t matter what the pose looks like, as long as you are meeting resistance and breathing into it. Lower limbs to the ground, and repeat on the other side, also holding for 20 breaths. Next, lift both arms and both legs at the same time. Try to relax the lower back, and let the hands and feet lift as they reach. Note: the photo above shows the pose performed with palms facing the earth, but I prefer to practice these poses with palms facing each other. Both are correct, so you may decide which is most effective for your purposes.

7. Eat raw or roasted veggies with a healthy fat for your afternoon snack, as described in Week 3. Some examples would be celery with almond or peanut butter (organic if possible), bell pepper strips with hummus and organic olive oil, asparagus roasted with grape seed oil and sea salt, spring mix with avocado, lemon and sea salt, or roasted sweet potatoes with grape seed oil and sea salt.

8. Practice Pigeon Pose, for one full minute on each side, as described in Week 5. Remember, the more you move your front foot forward, the deeper the stretch. Find your edge, and breathe into it. The back leg should be straight back behind you, and the hips are level.

9. After practicing pigeon on both sides, practice Cobbler’s Pose for one full minute. Keep your back flat, and reach the heart forward, for maximum effect. You may use your elbows to press into your thighs, to deepen the stretch.

10. Eat a vegetarian soup or salad for lunch. Prepare it (or order it) with the intention of maximizing your nutrient intake, as described in Week 4.

11. Pick one of the twists pictured below, and practice for 30 seconds on each side (about 10 full inhales and exhales). As you twist, keep your mouth closed, inhale through your nose, and allow your inhales to fill the belly. As you exhale through your nose, draw the belly back toward the spine. Think about what is happening internally as you twist: the movement in the spine is creating more space in the body, and your breathing is applying gentle pressure to your internal organs, to improve how they detoxify your body.

12. Find daily inspiration to keep fighting the fight on my Facebook page. And remember, you can do this! It may seem too difficult to some, and too simple to others, but either way, trust the struggle. Don’t think, just do. I’m here to help, so please don’t hesitate to email your questions.

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photo: http://www.yoganonymous.com

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photo: http://www.chrisdorchak.com

SpinalTwist

photo: http://www.acefitness.org

 

100 Days Of Crazy Healthy Week 6

photo copy 23Congratulations on your efforts in the first five weeks of 100 Days of Crazy Healthy! What changes have you noticed? Leave your thoughts in the comments below.

For the sixth week of our health challenge, we will continue with our commitments, and add quinoa for breakfast, to increase our intake of nutritious foods from the earth.

Quinoa is an energizing, filling alternative to cereals and processed foods. It can be made in advance, and stores well in the freezer, so don’t be afraid to double your recipes! It has a slightly pungent nutty taste, which works well with sweet and salty tastes.

Always rinse quinoa before cooking (even if the package says pre-rinsed) for the purest, cleanest results. Prepare according to package directions, and add fruits, nuts, seeds, sweeteners, salt and spice to your recipes as desired. Add a small amount of grape seed oil to quinoa after cooking, to minimize the dry taste (about 1/2 t. oil to 1 cup quinoa). My favorite quinoa concoctions are as follows:

  • Apples, raisins, walnuts, cardamom, and cinnamon
  • Bananas, blueberries, and pecans with sea salt
  • Pears, apples, cinnamon, honey, and sunflower seeds
  • Cherries (dried or fresh) with pecans, maple syrup and sea salt
  • Golden raisins, walnuts, and Garam Masala (indian spice)
  • Strawberry and fresh mint with a hint of lemon juice

I’ve not provided recipes on purpose–I don’t think you need them. This health challenge is all about learning to trust our intuition, and customize our health habits to our personal needs and goals. Play around with different flavors, and trust yourself! Less is always more in the beginning, especially when working with spices. Also, aim to use about 1 c. fruit and nuts to 1 c. quinoa, and use spices the way you use salt and pepper–a little at first, and then add more if it isn’t enough.

If you get tired of eating quinoa every day, it’s ok to substitute a Crazy Healthy Smoothie* sometimes, or even alternate every other day. The point is to explore new possibilities, so just keep experimenting, and enjoy of the journey of learning new ways to boost your energy with nutritious foods from the earth.

Daily Habits For Week 6

1. Prepare a double batch of quinoa, twice each week, according to the instructions above. Decide which days you will make your preparation, and refridgherate or freeze what you do not use the first day, in a airtight container.

2. Spend 3 minutes each morning creating new, delicious tastes for your crazy healthy breakfast, as described above, or invent your own!

3. Upon waking, scrape your tongue from front to back with a spoon, or tongue scraper. This will remove the ama (toxins) that have built up in your mouth over night. Rinse your mouth with water, being careful to not swallow any of the water, and brush your teeth afterward. Read more about the powerful practice of tongue scraping here.

4. Drink 12 oz. of warm, filtered water, before consuming food. You may add lemon or lime to the water if you would like.

5. Practice 5 B series Sun Salutations, moving intentionally on each inhale and exhale, as shown in the photo from Week 1. Don’t rush, and don’t think about anything besides the breath and the pose. This will feel difficult, if you are new to yoga, but reject this idea in favor of doing the work. For those who have practiced yoga before, doing 5 Sun Salutations every day may feel boring–do it anyway and trust the process. Play the music you love, or use my playlists on Spotify. Make it a moving meditation. Changes will happen on such a deep level in your body, that you won’t even be aware that you are being transformed. It’s a beautiful thing! It is preferable to practice in the morning before showering, but this may be done at night, if necessary. Do whatever it takes, to complete this task every day! Don’t allow yourself to crawl into bed at night, until it is done. It takes me exactly one minute to complete a B Series Sun Salutation, using full inhales and exhales, and it should be the same for you, so this is a 5 minute exercise.

6. Practice 3 minutes of core work every day, comprised of 100 bicycles, 20 toe touches and 6 plank exercises. The bicycles may be broken up into 5 sets of 2 or 2 sets of 50–doesn’t matter as long as you do 100 each day. The same is true for toe touches and planks…break it up if you can’t do them all at once. This may be done after sun salutations, or any other time during the day. No matter what, don’t go to bed at night, until you have completed this work.

To perform bicycles, lie on your back, and bring your right elbow to meet your left knee. Move intentionally, and on the breath, exhaling as the elbow reaches toward the knee, inhaling as you release the crunch. Count every time you reach the right knee to left elbow. Do not let the knee come forward of the hip.

To perform toe touches, lie on your back, with legs straight. Stretch arms overhead, and then lift feet and hands to meet each other, keeping arms and legs straight. Move slowly and intentionally, and take breaks as you need them. Always exhale as you crunch and inhale as you release.

To perform planques, begin in Down Dog, then bring knee-to-nose, knee-to-elbow, and knee to opposite elbow. Shift your hips forward to bring shoulders over wrists. Hold each for 20 breaths (or two sets of ten breaths each), and make sure you do them on both sides of your body.

7. Eat raw or roasted veggies with a healthy fat for your afternoon snack. Some examples would be celery with almond or peanut butter (organic if possible), bell pepper strips with hummus and organic olive oil, asparagus roasted with grape seed oil and sea salt, spring mix with avocado, lemon and sea salt, or roasted sweet potatoes with grape seed oil and sea salt.

8. Eat a vegetarian soup or salad for lunch. Prepare it (or order it) with the intention of maximizing your nutrient intake.

9. Practice Pigeon Pose, for one full minute on each side. Remember, the more you move your front foot forward, the deeper the stretch. Find your edge, and breathe into it. The back leg should be straight back behind you, and the hips are level.

10. After practiing pigeon on both sides, practice Cobbler’s Pose for one full minute. Keep your back flat, and reach the heart forward, for maximum effect. You may use your elbows to press into your thighs, to deepen the stretch.

11. Find daily inspiration to keep fighting the fight on my Facebook page. I will share quotes, and ancient wisdom to support the habits we are You can do this! It may seem too difficult to some, and too simple to others, but either way, trust the struggle. Don’t think, just do. I’m here to help, so please don’t hesitate to email your questions.

*Crazy Healthy Smoothies are balanced meals, prepared with awareness and intention to fuel the body. We include pure fruit juice, sweet and sour whole fruit, greens, healthy fat, and protein, for an energizing start to our day. It helps to think about smoothies from an ayurvedic perspective: how many flavors can we fit into one meal? Mixing sweet and sour fruits with bitter veggies, pungent nut butters, and spicy herbs (think ginger and cayenne) can help us start the day off feeling energizing and ready to tackle the world. Learn how to make Crazy Healthy Smoothies here.

 

 

Yoga & Real Food With The Fam

 

ImageHappy summer! Did you start 100 Days of Crazy Healthy yesterday? It was a challenge for us to get started, because we were on vacation at the lake with some other families, but we did it! I was surprised that the girls really liked the tongue scraping and the lemon water. They have done sun salutations before, but it was really fun to practice them together with a family goal. I am also happy to report that I got up early to practice sun salutations with Hubby and the girls today, so we’re already done with Day 2. Yay!

No worries if you didn’t get to start the challenge with us yesterday. You can still start today, and make it 99 Days of Crazy Healthy! Start here. The point is to create new health habits, one day at a time, all summer long, so you will still benefit A LOT, even if you start one day late. To find the posts, type “100 Days” in the search box on my home page, or use the category cloud. I’ve posted the first 4 weeks so far, and will continue to post additional weeks as I get them written.

As you begin the journey, remember:

1) We already have everything we need to be healthy. No diets or trendy workouts needed, if we eat real food and practice resistance-based yoga every day.

2) Getting healthy is hard on purpose. Trust the struggle.

3) We are all leaders. Every choice we make informs the choices of the people around us. When we choose healthy habits, we inspire others to do the same.

4) Good health is the foundation for all of the other things we want in life, so we must make it a priority every day. Do whatever it takes to complete your mission.

5) You don’t have to do this alone. Invite a friend or family member to join you, and remember that I am here to help! Email any time with your questions.

Namaste,

Amber
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100 Days of Crazy Healthy Week 6

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How did you do with the first five weeks of 100 Days of Crazy Healthy?

For the sixth week of our health challenge, we will continue with our commitments, and add a new breakfast option. Going forward, alternate between smoothies and quinoa with fruit or veggies for breakfast. This will give you more variety in your diet, and help make breakfast a little more interesting, as you continue to increase your daily nutrient intake.

Prepare a large batch of quinoa that you can keep stored in the fridge or freezer on the weekends. I recommend doubling the recipe on the box, and freezing, to save time. You lose some nutrients with freezing, but it does make it easier to stay on track. You may use water to prepare your quinoa, or, as an alternative, try using organic apple juice (preferably not from concentrate).

Also, please note that I was off in my estimates for core work–the exercise actually take 5 minutes, not 3. But keep doing them–they are some of the most rewarding work you will do during this health challenge!

Daily Habits For Week 6

1. Upon waking, scrape your tongue from front to back with a spoon, or tongue scraper. This will remove the ama (toxins) that have built up in your mouth over night. Rinse your mouth with water, being careful to not swallow any of the water, and brush your teeth afterward. Read more about the powerful practice of tongue scraping here.

2. Drink 12 oz. of warm, filtered water, before consuming food. You may add lemon or lime to the water if you would like.

3. Practice 5 B series Sun Salutations (photo below), moving intentionally on each inhale and exhale, as shown in the photo from Week 1. Don’t rush, and don’t think about anything besides the breath and the pose. This will feel difficult, if you are new to yoga, but reject this idea in favor of doing the work. For those who have practiced yoga before, doing 5 Sun Salutations every day may feel boring–do it anyway and trust the process. Play the music you love, or use my playlists on Spotify. Make it a moving meditation. Changes will happen on such a deep level in your body, that you won’t even be aware that you are being transformed. It’s a beautiful thing! It is preferable to practice in the morning before showering, but this may be done at night, if necessary. Do whatever it takes, to complete this task every day! Don’t allow yourself to crawl into bed at night, until it is done. It takes me exactly one minute to complete a B Series Sun Salutation, using full inhales and exhales, and it should be the same for you, so this is a 5 minute exercise.

4. Practice 5 minutes of core work every day, comprised of 100 bicycles, 20 toe touches and 6 plank exercises. The bicycles may be broken up into 5 sets of 2 or 2 sets of 50–doesn’t matter as long as you do 100 each day. The same is true for toe touches and planks…break it up if you can’t do them all at once. This may be done after sun salutations, or any other time during the day. No matter what, don’t go to bed at night, until you have completed this work.

To perform bicycles, lie on your back, and bring your right elbow to meet your left knee. Move intentionally, and on the breath, exhaling as the elbow reaches toward the knee, inhaling as you release the crunch. Count every time you reach the right knee to left elbow. Do not let the knee come forward of the hip.

To perform toe touches, lie on your back, with legs straight. Stretch arms overhead, and then lift feet and hands to meet each other, keeping arms and legs straight. Move slowly and intentionally, and take breaks as you need them. Always exhale as you crunch and inhale as you release.

To perform planques, begin in Down Dog, then bring knee-to-nose, knee-to-elbow, and knee to opposite elbow. Shift your hips forward to bring shoulders over wrists. Hold each for 20 breaths (or two sets of ten breaths each), and make sure you do them on both sides of your body.

4. Drink a Crazy Healthy Smoothie for breakfast each morning. Crazy Healthy Smoothies are balanced meals, prepared with awareness and intention to fuel the body. We include pure fruit juice, sweet and sour whole fruit, greens, healthy fat, and protein, for an energizing start to our day. It helps to think about smoothies from an ayurvedic perspective: how many flavors can we fit into one meal? Mixing sweet and sour fruits with bitter veggies, pungent nut butters, and spicy herbs (think ginger and cayenne) can help us start the day off feeling energizing and ready to tackle the world. Learn how to make Crazy Healthy Smoothies here.

5. Eat raw or roasted veggies with a healthy fat for your afternoon snack. Some examples would be celery with almond or peanut butter (organic if possible), bell pepper strips with hummus and organic olive oil, asparagus roasted with grape seed oil and sea salt, spring mix with avocado, lemon and sea salt, or roasted sweet potatoes with grape seed oil and sea salt.

6. Eat a vegetarian soup or salad for lunch. Prepare it (or order it) with the intention of maximizing your nutrient intake. Consider Dr. Fuhrman’s Nutritarian Food Pyramid (below) when making your choices.

7. Practice Pigeon Pose, for one full minute on each side. Remember, the more you move your front foot forward, the deeper the stretch. Find your edge, and breathe into it. The back leg should be straight back behind you, and the hips are level.

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8. After practiing pigeon on both sides, practice Cobbler’s Pose for one full minute. Keep your back flat, and reach the heart forward, for maximum effect. You may use your elbows to press into your thighs, to deepen the stretch.

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9. On Sundays, prepare a double batch of quinoa on the weekend, and freeze for the week. Alternate between smoothies and quinoa for breakfast, and use quinoa as your veggie snack once or twice during the week. For breakfast, add a little grape seed oil, cinnamon, apples, walnuts, raisins, and sea salt as a base recipe. Then, as you become more familiar with quinoa for breakfast, start switching things up! Try cherries and walnuts, pears and apples, blueberries and bananas, and any other combinations that sound good to you. If you are feeling adventurous, try Garam Masala (Indian spice, available online or at Whole Foods) with golden raisins and walnuts–it’s my absolute favorite! A little spice goes a long way, so start with 1/2 tsp. cinnamon or Garam Masala, and add more as you see fit. Remember also that you don’t really need to sweeten these dishes, since they already contain fruit, but you may add a splash of maple syrup or honey if you think it will help you enjoy it more. For snack, add black beans, tomatoes, corn, and cilantro, plus a little honey, cayenne, and sea salt. The more you balance sweet, salty, bitter, pungent, sour, and spicy tastes, the more you will enjoy quinoa as a complement to your diet!

10. Find daily inspiration on my Facebook page. I will share quotes, and ancient wisdom to support the habits we are creating.

You can do this! It may seem too difficult to some, and too simple to others, but either way, trust the struggle. Don’t think, just do. I’m here to help, so please don’t hesitate to email your questions.