23 November 2014

When Your Plate is Too Full - how to say no to all the rushing

The theme in my yoga classes this half-term is slowing down. We are moving slowly between the poses and holding them for a bit longer too.  Staying in the postures builds strength, stamina, resilience and awareness whilst allowing us time to pay attention to the breath, release any unnecessary tension and align the body correctly. 

Slowing down is especially important at this time of year as we move towards the Christmas period when things inevitably get hectic.  Here's an article from Leo Babauta from zenhabits.net with some wise words about slowing down when you feel that it's all just a bit too much.

When Your Plate is Too Full
By Leo Babauta
Do you sometimes (or always) feel like you have too much to do and too little time to do it?Consider an email I got from a student the other day:

“… as the semester goes by, the harder it is to keep up with school. The thing is, I know I’d be able to do it if I didn’t have any extracurricular activities. I have a weekend job where I teach youths, a youth group where I currently lead social justice, and I was just asked by someone to lead prayer group. Right now, the only way to do everything is to sleep less and work more, but I noticed that I can’t do much when I haven’t gotten much sleep. I wanted to take care of my body as well so I’ve been sleeping normally these past few days. Now I’m behind everything again; I have two big assignments due and midterms next week.”

I know this feeling, because that’s how I felt before I started simplifying my life. I was being pulled in all directions, and never had enough time for everything I needed to do. I wanted to do a great job with each role I’d taken on, and felt I could do it, but really I was doing a bad job at everything because I was stretched too thin.

To this student, and to everyone else who feels this way, I’d say this: your plate is too full. You have too much going on. The only answer, unless you want your health to decline (and that’s not good for anyone), is to start saying No.

The Whys of Saying No
You have to say No to at least a couple things on your list: say No to prayer group and the youth group, so that you can say Yes to school and the job. For anyone else reading this, you might have to say No to certain work projects, or community groups, or committees or boards or parent-teacher organizations or coaching sports or some other worthwhile activity. I know, it seems horrible to say No when these are very worthy things to do. It kills you to say No.

But the alternative is that you’re going to do a bad job at each one, and be stressed beyond your limits, and not be able to focus on any one. You won’t be getting enough sleep, your focus will get worse because of a lack of sleep, and stress will compound that problem.

We stay in this state because we really want to do it all. We have this idea that we can be great at everything, and succeed at all that we try. But we are human, and we have limits, and we have to let go of this idea of doing everything and doing it well. You’re either going to do a couple things well, or do everything poorly.

Do a Couple Things Well
Ideally, you’d find complete focus and do one thing well. You’d pick one really important thing, say No to all the rest, and put your complete focus on this one project. This might be school, or a project at work, or a volunteer project … but just one thing. You’d learn to do it well, and get better and better at it, and serve people exceptionally. However, that’s not reality. We can’t always pare things down to one thing, so focus on two. I’ve found that you can do two things well, and one thing really well. With two focuses, you won’t be as concentrated, won’t learn as deeply, but it’s doable. With three or four focuses, you won’t do anything well or learn anything deeply or serve anyone exceptionally.

So start paring down to two things: figure out what the most important two things in your life are, and cut out the rest. Be ruthless. Call or email or meet with them now, and tell them that you really want to help, but your plate is too full. You can’t serve them well, so you need to say No.

When you’re down to two things, I’ve found it best to give each some allotted time. So a few hours for one, and then a few hours for the other. Don’t switch back and forth constantly between the two (an email for one, write a paragraph for the other, go back to email for the first one, a paragraph for the second, and so on). Doing it that way means you never give either your full concentration. When you give something your focus, really be present.

Saying No to worthwhile projects, and letting go of the idea that we can do everything, is very difficult. But it’s not more difficult than trying to do everything and not getting enough sleep and being overly stressed out. Saying No is hard, but it means you say Yes to focus and sanity.



This Week I'm Making... Pad Thai Salad

Talking of full plates, here's another quick and easy recipe that you might like to try. It's full of colourful, nutritious, raw ingredients that will increase your health and vitality. You'll get more than the recommended "5 a day" and, if you add some marinated tofu you'll get a good amount of protein too. You can buy ready-made tofu by Cauldron Foods in most of the big supermarkets.

The ingredients list is long, but don't let that put you off - the only preparation is chopping the vegetables and a little whizz of the dressing in a food processor.

For the Thai Peanut Dressing:
  • 2 dessertspoons of peanut butter
  • 1 tablespoon rice vinegar*
  • 1 tablespoon fresh lime juice
  • 11/2 tablespoons olive oil
  • 1 tablespoon soy sauce
  • 1 tablespoons honey or maple syrup
  • garlic clove, chopped
  • 2cm square piece fresh ginger, peeled and roughly chopped
  • 1/2 teaspoon salt
  • pinch of crushed red pepper flakes
  • 1 tablespoon fresh flat parlsley leaves
  • optional - I added a spoonful of coconut yogurt to make the dressing a little more creamy - you could use natural or Greek yogurt if required
* I used white wine vinegar as I didn't have rice vinegar

For the Salad:
  • 1/2 a small red cabbage chopped
  • 1/2 a small green cabbage chopped
  • carrot shredded or spiralised or chopped into small sticks
  • 1/2 courgette shredded or spiralised or chopped into small sticks
  • red pepper, thinly sliced into bite-sized pieces
  • 1/2 a cucumber, halved lengthwise, de-seeded and thinly sliced
  • sprouted seeds - I used alfalfa which you can buy from greengrocers and some supermarkets
  • optional - add some stir-fried, marinated tofu for a bit of protein


And here's how to make it:

Make the dressing by putting all the ingredients except the yogurt into a food processor and blend until you have a smooth paste, then stir in a spoonful of yogurt if required.

Mix all the vegetables together then divide into bowls, add the stir-fried tofu, spoon some dressing on top and serve - super yummy and extremely good for you!



This Week I'm Visiting... Indaba Yoga Studio,18 Hayes Place, Marylebone, London NW1 6U 

Indaba means "gathering", and this London studio has gathered together many different teachers to provide many different styles of yoga - from Iyengar to Power Yoga, and Headstand Workshops to Beginner's classes, there's something for everyone here.  Indaba has 2 spacious studios, a comfortable reception area where you can buy drinks and yoga related items, and very nice changing and showering facilities.  Click here at www.indabayoga.com to take a look at their website and their hugely varied schedule of classes and pay them a visit next time you're in London.

Savasana at the end of class in one of the lovely studios at Indaba
The great sign outside Indaba Yoga Studio

This Week I'm Growing... Lillies for Next Year

If you've followed my blog since I started it 11 months ago, you might remember that I planted some lily bulbs in pots back in February http://thrive-yoga.blogspot.co.uk/2014/02/the-yamas-of-yoga.html.  These were very successful, giving me wonderfully scented flowers for a long period over the summer. If you planted some yourself you might like to know about the aftercare and how to keep the bulbs over winter so that they regrow into healthy plants next year.

When the lillies had finished flowering I removed the pots from the patio and put them round the back of the house. I left the foliage to die back naturally so the nutrients from the leaves went back into the bulb to provide it with energy for growth next season.

It's now time to remove the dead stalks and tuck the pots away somewhere sheltered for the next few months so that they don't get waterlogged and rot. I tuck my pots under a yew hedge which keeps them free from snow and the worst of the rain but allows the soil to stay moist.  They've survived like this for years. I add a layer of compost and grit mixed together for extra protection and nutrients for when they start growing again in spring and reward my minimal effort with abundant flowers again in summer.

The lillies and the Buddha outside my Studio

8 November 2014

9 Ways to Conquer Seasonal Affective Disorder

As the daylight hours dwindle do you feel like you just want to sit on the sofa, eat comfort food and hibernate till spring? If you suffer from "the Winter Blues" this article by Kris Carr from www.crazysexywellness.com will shed a little light - if you'll pardon the pun - on Seasonal Affective Disorder...


Recently I had a life shifting realization. I struggle with depression. Though it doesn’t totally knock me out, it’s still a wilting bummer that comes on seasonally. And to tell you the truth, I had no idea I was dealing with it. Then I started cycling, feeling better and stronger than I’ve felt in decades. Pushing my body hard released a cascade of endorphins and feel-good hormones that literally cleared the mental cobwebs I didn’t even know I had. I felt a new level of happy. Awesome! Strong thighs and mental highs? Count me in!

Then it started to get darker earlier and my ability to go for that end-of-day-ride began to slip. In addition, I was spending less time in the sun (Vitamin D!) and that’s when it dawned on me. I need to protect myself from the winter blues and perhaps so do you.

Seasonal Affective Disorder (SAD) is a type of depression that impacts millions of people each year. It generally kicks in as the hours of daylight get shorter and can last till early spring. Apparently, 60-90% of folks with SAD are women. Guys certainly aren’t immune but us gals seems to struggle with it more.

Last Sunday the clocks turned back. Deep sigh… When it gets dark by 4 pm it’s easy to get SAD. We experience long winters here in the mountains so it’s super important to be mindful of what I need to feel healthy and happy amidst the snow banks, otherwise, hello cravings! Namely, carbs, wine and alone time (as in isolation, scat!, beat it people-who-cheer-me-up). I watch way too much TV, blow off my workouts and struggle with fatigue and moodiness. Sound familiar?

If you suspect that you suffer from seasonal depression, here are nine tips to help you get through it.


1. Make sure you’re taking vitamin D.

In addition to depression, a vitamin D deficiency is linked to many cancers, high blood pressure, diabetes, heart disease, fibromyalgia, autoimmune diseases and bone loss. Though none of us like going to the doctor, now is a good time to get your levels tested. According to my friend Dr. Mark Hyman, you want to get tested for 25 OH vitamin D. For optimal range you should be 100 to 160 nmol/L or 40 to 65 ng/ml. For cancer patients it’s closer to 80.

It’s also important to make sure that the brand is high-quality by checking the label for the word “gamma” (not just alpha). If you’re vegan, I can’t give you a definitive answer on whether D2 or lichen-sourced D3 (plant-based) is as effective as animal-based D3. This particular debate has not been put to rest to the best of my knowledge. This is a personal choice and I recommend that you do research and check out the Vegetarian Resource Group’s take on Vitamin D before making a decision. You have to do what feels right for you. If possible, consult a knowledgeable physician who understands your needs. Read this article for more detail and don’t skip your daily D!


2. Up your omega-3 intake.

Omega-3’s can help maintain healthy levels of the brain chemicals dopamine and serotonin (the feel good neurotransmitters) that increase happiness and reduce symptoms of depression. Vegan sources of omega-3’s include flaxseed, hemp and walnuts.


3. Get Aerobic exercise.

Exercise not only improves our mood but it also reduces anxiety and stress, both of which can worsen depression. Take a brisk walk outside, invest in some warm winter workout clothes (I’m totally geared up for chilly rides now, no excuses—oiy!). Shoot for at least 30 minutes per day, 5 days per week. You will feel so much better if you move consistently.


4. Purchase one of those sun lamps.

Although I haven’t tried it, I know many people who swear by light therapy. Basically, you regularly sit in front of a special light box that emits full-spectrum light similar in composition to sunlight. It’s been shown to be very effective for helping people with SAD. Dr. Weil goes into great detail about light therapy in this article. Might be worth a shot!


6. Leave the hermitage (and not just for dinner and drinks).

If you get that cooped up, bored feeling over the winter months, shake it up. Are there some local book readings that interest you? What about a yoga retreat in warm, sunny weather? Can you meet two of your best friends in the bahamas for a girls weekend (or golf trip)? Best friend time always soothes the soul and yet it’s so easy to resist reaching out when we feel like shit. Perhaps this is an opportunity to expand your spiritual horizons, find a new mentor and make it a practice to listen to their YouTube lectures in the tub. You get the picture. While creating a routine can be healthy, sometimes it can also create stagnation.


7. “Warm” up your green drinks and recipe repertoire.

Green juices, smoothies and salads can be less appealing when all you want is a cup of hot cocoa. But juice can have a “warming” effect if you add a little kick to it. I like to put extra ginger in my green juice when it gets chilly outside. It promotes circulation and healthy digestion. And to insure that you’re getting plenty of veggies during the colder months, add them to your soups and stews. One of my favorite recipes is Crazy Sexy Bean Chili from Crazy Sexy Kitchen. It’s packed with veggies and fresh herbs including sweet potatoes, jalapeno and cilantro.


8. Sleep.

Create and stick to a consistent sleep schedule. Don’t miss your 8 hours of zzz’s and don’t over sleep like a teenager either. Get your cute, fully-rested ass out of bed and carpe diem. There are many ways to set yourself up for sleep success. They include, a cool room, covering or removing electronic gadgets that emit light (this messes with your pineal gland and melatonin levels) and staying away from caffeine past 10 am. If you suffer from insomnia, you may want to check out some sleep meditations (Deepak has a great one) and also EFT (Emotional Freedom Technique).


9. Don’t eat shitty food.

Improve your diet, improve your mood. Ok, so this isn’t a newsflash, but crap food creates crap thoughts, sleep and health. Yet, when we’re blue we often go crazy with the crap. It’s sweater season after all, no one will see the ever growing donut taking up residence around our middle. But here’s the sitch: Trans fats, sugar (all that halloween candy you stole from your child), processed carbs, etc all contribute to the overall malaise that go hand in hand with SAD. Protect your brain chemistry, your metabolism and your blood sugar by choosing whole foods, healthy fats and lots of fibrous plant-tastic snacks and meals.



If you'd like more information about SAD and how to find a lightbox here's a website that could help http://www.sada.org.uk


This Week I'm Making...Watercress Soup

Always one for a healthy, quick and simple recipe, this one really ticks the box! Here's a bit of info from www.watercress.co.uk which tells you all about why these little green leaves are so good for you:

"Brimming over with an amazing 15 vital nutrients and minerals, gram for gram watercress can boast more vitamin C than oranges, more vitamin E than broccoli, more calcium than whole milk and more iron than spinach!  Watercress also has exceptionally high levels of Beta-carotene which is converted into vitamin A in the body and needed for growth and development, immunity, and healthy vision, hair, skin, nails, bones and teeth."

And here's the recipe - it's a Jamie Oliver one:

• 2 potatoes, peeled and chopped
• 2 onions, chopped
• 2 garlic cloves, chopped
• 400ml stock
• 3 bunches watercress, chopped

(Serves 2-3)

1. In a large saucepan, sauté the potatoes, onions and and garlic in olive oil. Add the stock and simmer until the potatoes are soft. Add the chopped watercress and cook for 3–4 minutes.

2. Liquidise the soup, and serve with a swirl of crème fraîche.

Voila!



This Week I'm Visiting... The Lake District

With 12 lakes and 3,500km of rights of way, the Lake District is a wonderful place to spend some time immersed in the delights of autumn. It's 22 years since I was last here(!) and I had forgotten just how beautiful it is.  Incredibly lucky with the weather, I walked the hills with family, friends and dogs and soaked up the glorious views that truly make you glad to be alive.

We stayed in a gorgeous cottage in Keswick, a small town in the north of the Lakes with good pubs and restaurants and a plethora of outdoor clothing shops. I especially enjoyed not feeling the need to dress up while I was there - almost everyone was wearing walking boots and anoraks!

It's a long way to drive (5 hours on a good run) but it is worth it when you get there, and it hasn't put me off going back. I will return as part of my ongoing, long-term project to visit more places in the UK. If you're interested in finding out more about this part of the country click here for the Lake District website.

View over Derwentwater

Deborah and Penny do a headstand on Dodd (with dogs!)

Down-Dog on Dodd

Up-Dog on Dodd

View over Bassenthwaite Lake

This Week I'm Growing...plants for next year

It's Tidy Up Time in the garden and as I cut back the Calendula and pull out the Cosmos I'm saving some seeds to sow in the spring.

The Calendula seeds look like this:



And the Cosmos seeds look like this:



Here's how to collect your own seed for free plants next year:

Choose a dry day to collect your seeds - soggy seeds will rot. Pick the dried flower and rub it between your fingers. The seeds will separate from the dried petals which you can discard. Leave the seeds in a warm place to dry out for a couple of days then put them into a paper envelope (so that any remaining moisture can evaporate), label them and store them somewhere cool and dry for the winter. The Calendula seeds can be sown in March as they are a hardy annual, and the Cosmos in April as they're not hardy and need milder conditions.