December 15, 2015

Tummy and Muscle Repair

                                  
I like to add raw ceremonial cacao

















When I was running up to 13 miles this formula kept the soreness away and kept me running. Now that I'm sticking to a DAILY, CONSISTENT yoga practice, I'm reminded of the value of this chemistry. It helps me keep up with my kitty cat cow. I saw this formula help me through my autoimmune issues by working wonders for my stomach lining all while taking my functioning to another level ‪#‎leakygut‬ I watched the athlete who shares my covers use the Vega One formula during his recovery from cancer- a time when he only consumed raw foods (besides Vega One) That was what got me started with these formula's. L-Glutamine & BCAA's- two BIG reasons I love Vega Sport Performance, which has 5,000 mg's of both of those power houses. I haven't found that dosage anywhere else, including pharmaceutical grade. L-Glutamine is the most abundant amino acid in the human body- is involved in many metabolic processes, including the synthesis and protection of muscle tissue, the production of glycogen, as well as immune support during periods of immune and muscular stress. It's also a major source of fuel for enterocytes (intestinal cells) and hence supports the integrity of the intestinal lining. Besides recovering faster, in order to build strength you have to repair and rebuild your muscle. BCAAs (branch chain amino acids) signal your body to transition from a catabolic (breaking down of muscle during exercise) to an anabolic (repair and rebuild) state. I love talking about formulations that work because I've staggered through so many that have not and struggle with making my own. If you're vegan, you will love this. If you're very particular about ingredients you won't be able to find fault in this one. If your system is sensitive, your body won't likely complain about this one. Brendan Brazier has a great story and that shows in his business ethics.Those are people I love partnering with and am happy to chat up! Check out both Vega One and Vega Sport on my new Vega site, http://tinyurl.com/VegawithSarahandDerek 
I'm so happy to be partnering with such a brilliant team and to be able to offer this as an option as part of my free coaching! Isn't growing so much fun!? Ask to be added to my online, private group.


BCAA's may not be for you. Cocoa in the Chocolate Vega is not suggested for Autoimmune, go to the French Vanilla.




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November 11, 2015

Home Practice #6: New Moon of Completions and Beginnings



Uninterrupted practice
I feel like starting and ending the blog there because that's the single most valuable advice when it comes to mastering the art of yoga, surfing, or life- Uninterrupted Daily Consistent Practice. A new teacher who has been guiding me, Irene Pappas says, "There are no shortcuts, only baby steps to consistency. Fall in love with the journey because really that's all there is."


Giving it away
There's something about sharing that keeps me moving forward. I remember the day Lezele looked at me and saw that I could put my feet flat on the ground while in downward dog, which is not easy considering most people have to work at having flexible hamstrings and since my home practice has wavered I'll need a few days, or weeks of consistent practice to get that back. Even Lezele who most certainly is a gifted yoga girl, has to work towards hamstring flexibility. She was really impressed and asked me how I did that. I told her, "because I've been practicing every single day." That was the day she began practicing daily and THAT is what got her to where she is now doing scorpion pose and handstands. She is teaching and guiding me now. That is the way it works when you give it all away. Having the ability to pay forward what I gain from my strength training was a game changer. The way to have that capability with yoga would be to take the leap and do the training to advance my practice and be able to teach others. I've been talking about a teacher training for years. I wrote in my journal and in my blog, that I would give myself two years to prepare for a yoga teacher training and in March of 2016 it will be two years. Time is such an illusion. Where does it go?

November is for Nurturing Dreams- it's my birthday month so there's no better time to begin again. Even when we're living our dreams we still have to be sure to nurture them if we want to keep them alive. They are constantly evolving just like everything else.


What I realized about myself is that right as things start getting good and just before things take off, I stop. It might be stress, time, pain, fear, distractions, autoimmune disease, or something else, but I stop and then have to start all over again. I convince myself that first I need to eat cleaner, get healthier, shrink my breasts, make stronger abs and THEN I'll practice again. But, when I see my teachers practicing in a cast, or after back surgery, despite traveling and being in tight spaces- I know I'm making things up when I convince myself to stop. There's never a reason not to try even if it's the laziest practice known to man for a day, or more- it's still better to do it. 

That's exactly the time to keep going just when I feel like stopping. Pushing past the obstacle of wanting to give up may not feel or look graceful at first, but afterwards there's a glow that everyone will see and feel. I think that is what feeds whatever that universal energy is we all share. That's a reason not to stop. 

I'm recommitting to an uninterrupted daily yoga practice. Developing a strong personal practice, or home practice has always been super important to me. Doing this prior to finding a teacher to take me through my training was always my vision. Although I may face sickness from the cleansing taking place, pain from the metamorphosis taking place, this time I WILL NOT STOP. No matter how ugly it gets I'm going to push through to the other side of that barrier and of that suffering. I'll be sharing that with all of you. 


These are my baby steps to consistency. I believe that what we choose to focus on becomes our reality and that we can create any reality we choose. Over the next two months I'll be breathing in my new story and breathing out the old.

Who wants to enter into 2016 feeling really empowered and and commit to a daily practice with me for the rest of the year, then keep going? 

Yoga with Sarah as your free coach, http://tinyurl.com/WellnesswithSarah 


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October 20, 2015

BUT I Want Chocolate. Okay, eat chocolate. Paleo & Mother Approved Chocolate Banana Bread.

What's a cold movie night without chocolate? Here's how I get it and ADD superfoods to the mix. 
Ingredients:
Directions:
  1. Preheat oven to 350F.  I think a silicone pan is always the best for Paleo baking, but you can use a standard stainless steal loaf pan too.  Prepare a loaf pan by greasing with any fat (lard, coconut oil, butter, ghee, palm shortening, etc.) and “flouring” with cassava flour (you could use arrowroot powder here too for a cheaper alternative).  Tap out excess flour.
  2. Spread walnuts over a rimmed baking sheet.  Bake for 5 minutes to toast.  Let cool slightly before adding to batter.
  3. Meanwhile, thoroughly mash bananas.  Grate chocolate with a box grater or microplane zester.  Add to mashed bananas.
  4. Mix in ghee (or other fat), coconut milk, apple cider vinegar, and vanilla.
  5. In a separate bowl, mix cassava flour with salt and baking soda.
  6. Add cassava flour mixture to banana mixture.  Stir to form a thick batter.  Fold in toasted walnuts.
  7. Pour into prepared loaf pan and spread the top out so that it’s even.  Bake for 1 hour and use the toothpick test to check for doneness (poke a toothpick in the middle of the loaf; if it comes out gummy, give it an additional 5-10 minutes of baking time).
  8. Let cool in the pan for 5 minutes and then remove and transfer to a cooling rack.  Let cool completely before serving (it’s tasty warm, but the texture is better cooled).
  9. Slice and enjoy!  Store leftovers in an airtight container on the counter for up to a few days or in the fridge or freezer for longer.
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PALEO PANCAKES


My motto for sticking with my top notch nutrition when the commercials are chanting, "Fall..a time to gather with family and friends around great food" MOMMY! I go to the Paleo Mom, or The Curious Coconut & I COOK. I stick with healthy Fats over carbs and great carbs like Sweet Potatoes, plantains & good oils like Coconut. Meat is our friend here, BUT make it good meat. Clean and hearty will keep us on track. Here's a good recipe for breakfast! 
Ingredients:
  • Plantain Flour Pancakes
    Recipe by Amanda Torres
    Prep time: 5 minutes
    Cook time: 5 - 10 minutes
    Total time: 10 - 15 minutes
    Yield: about 12 large pancakes (enough to feed 4 people)
    Ingredients (find out where to buy below recipe)
    • 1 cup plantain flour**
    • 1 tsp pumpkin spice blend, cinnamon, or vanilla extract
    • 1/4 tsp sea salt**
    • 3/4 tsp baking soda**
    • eggs (see below for substitute)
    • 3 Tbsp coconut oil**
    • 3/4 cup water**
    • few Tbsp coconut oil, for cooking
    Egg substitute (for autoimmune paleo protocol)
    • 2 Tbsp gelatin** (Great Lakes brand is from grass-fed beef)
    • 6 Tbsp filtered** water
    • 1 Tbsp additional coconut oil (for a total of 4 Tbsp)
    Cooking Directions
    1. In a large bowl, combine the plantain flour, spice blend or plain cinnamon, sea salt, and baking soda. If using vanilla extract instead of spices, add it with the other wet ingredients.
    2. Add eggs, coconut oil, and water and whisk until the batter has a smooth consistency.
    3. Heat coconut oil in a large frying pan over medium heat. Use a table spoon (that you eat with, not that you measure with) to scoop up the batter and place in the heated oil. This batter is going to be THICK, so you will have to use the spoon to flatten it out and shape it. Work in batches to cook all of the pancakes and try not to crowd them in the pan.
    4. Cook for several minutes on each side, using a spatula to flip. Sometimes I cook them more than once on each side. You just want to make sure they are browned on both sides.
    5. This recipe serves 2 to 4 people, depending on how hungry you are and if you are serving with sides. Top pancakes with any one or a combination of the following: real maple syrup, butter, creme fraiche, fresh berries, or cooked berries (just add 1 cup frozen berries to a pan and simmer on medium low heat until they cook down into a sauce. Use a spoon to crush berries as they are cooking).
    6. Autoimmune paleo (egg-free) instructions: Prepare gelatin first. Most websites tell you to first wet each 1 Tbsp of gelatin with 1 Tbsp of room temp water, then dissolve with 2 Tbsp boiling water. I have found another method that I think works better: Put 3 Tbsp water for each 1 Tbsp of gelatin in a small saucepan. Sprinkle gelatin on top to "bloom" (wet) it, stirring as necessary to make sure it is all wetted. Do this slowly so that clumps do not form, as they will be very difficult to dissolve. Then, heat saucepan over medium low heat and stir until all gelatin dissolves. Transfer to a mixing bowl and add remaining wet ingredients (including the extra coconut oil) and stir. Add dry ingredients to wet and stir well to combine into a batter. Cook as described above. The interior of the egg-free pancakes will be a bit more gooey than if made with eggs, but they still taste wonderful!
    7. Want to make these using fresh green plantains instead of plantain flour? Check out my recipe for green plantain pancakes (AIP-compliant).
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October 18, 2015

PALEO PIZZA!

PIZZA!  It’s worth the effort to make your own pizza dough, but if you’re short on time, there are options for pizza dough from the grocery store that work well and are grain free! Adding Coconut Flour, Brewers yeast and Vegan Cheese to this recipe is what makes it sooo YUM.
Total Time: 30 min. plus 2 hours
Prep Time: 10 min.
Cooking Time: 15 min.
Yield: 8 servings

Ingredients:
PIZZA DOUGH:
¼ oz. brewers yeast
1 cup warm water (100-110°F)
2 tsp. grade b maple syrup
3-3¼ cups COCONUT FLOUR
½ tsp. fine sea salt
2 tsp. olive oil, divided use

ARTICHOKE PIZZA:
½ cup all-natural marinara sauce
¼ tsp. dried oregano leaves
¼ tsp. dried Italian seasoning
¼ tsp. ground black pepper
1 dash crushed red pepper
¼ tsp. garlic powder
6 marinated artichoke hearts, drained, sliced
¼ medium onion, thinly sliced
¼ cup sliced mushrooms
8 medium black olives, cut in half
4 oz. shredded vegan cheese 
Preparation:
FOR PIZZA DOUGH:
1. Place yeast, water, and grade B maple syrup in a medium bowl. Let stand for 10 minutes
2. Combine 3 cups coconut flour and salt in a small bowl. Gradually add flour mixture to brewers yeast mixture. Mix with clean hands until mixture does not stick to your hands. Add additional flour if needed. Roll dough into a ball. Brush with ½ tsp. oil. Place in a bowl; cover with a towel. Let rise for 2 hours.
3. Punch down dough to remove air; knead and roll into a ball. Brush with ½ tsp. oil. Place in a bowl; cover with a towel. Let rise for an additional 2 hours.
FOR ARTICHOKE PIZZA:
1. Preheat oven to 450°F.
2. Roll dough until it will no longer stretch. Let rest for 5 minutes. Continue to roll until it reaches your desired diameter, about 10 to 12-inches, and about ½-inch thick. Place on baking pan lightly coated with spray.
3. Brush with remaining 1 tsp. oil.
4. Spread a thin layer of marinara sauce over dough. Season with oregano, Italian seasoning, pepper, red pepper, and garlic powder.
5. Top with artichokes, onion, mushrooms, and olives.
6. Sprinkle with cheese.
7. Bake for 10 to 15 minutes, or until crust is golden and cheese is brown.
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October 11, 2015

An Island and a Dream #1

“I really don't know why it is that all of us are so committed to the sea, except I think it's because in addition to the fact that the sea changes, and the light changes, and ships change, it's because we all came from the sea. And it is an interesting biological fact that all of us have in our veins the exact same percentage of salt in our blood that exists in the ocean, and, therefore, we have salt in our blood, in our sweat, in our tears. We are tied to the ocean. And when we go back to the sea - whether it is to sail or to watch it - we are going back from whence we came." John F Kennedy

I truly feel that I'm returning to my origins when I'm near the sea. For as long as I can remember, I would play the sounds of ocean waves at night to help me fall asleep. Now I fall asleep with my window open and listen to the Atlantic ocean. 

The universe is so in tune that even a passing thought can be heard. My intention was not to move to Surf City, Long Beach Island, but this hanging in my bedroom makes me know something mystical brought us here. The plan I had in mind was to move closer to my office in University City in order to finish up working on a study for Upenn before my big departure next summer, but the wind had something else in mind.
Lately, more than ever I've been drawn to what makes me come alive. I actually don't do "intentions". I ride this rhythm that I can't really express in words. I have the support of my tribe now so it doesn't even feel bold, or brave, or daring, or like I'm doing something out of the ordinary. I'm living my life. I'm listening to the voice inside of me and taking action on what I hear. I'm living from my heart and trusting that even if I fall I can always rise up again. It's how I realized who I loved and how to love him and be loved by him. It's how my daughter's health has returned. It's everything.

We discovered this bliss of an island over the summer when Justine suggested I check out Barnegat Light House. I haven't found a beach that I really connected with since we returned from Florida to the Northeast. With a giant Ron Jon surf shop and this vast, secluded beach with cities named "Surf City" and "Ship Bottom" I instantly fell in love. I mean come on it sounds like Sponge Bob Square Pants and who the hell doesn't want to live under the sea in a pineapple?

A loud "get out of here for awhile" echoing in my head one sleepless night in Washington Square West was what led me to discovering our new home in Surf City. All of us were craving more health, sea air and serenity. Washington Square West, Queen Village, Society Hill, all stunning, classy, historic, friendly neighborhoods in Philadelphia near Pennsylvania hospital and the heart of the city, but I wouldn't describe it as peaceful. My lungs have been persistently requesting salty, clean air with diagnosis like, "exercise induced asthma", I got the hint. While searching for our next home I ran across a lake house that was renting for the winter at a really low rate. I couldn't understand why it was so cheap. BUT, turns out there are a TON of OFF SEASON rentals that are gorgeous and can be rented for an astoundingly low rate for the winter. Apparently the beach is not as stunning during the winter? That's news to me. Just yesterday our neighbors pitched giant tents on the beach, drove their jeeps near the breaks, with their surf boards and fishing poles in the back. With water boots, beach chairs and blankets, they spent the entire day on the beach, catching and later cooking their dinner. This is living.

I am now saving $500 on a 3 bedroom, fully furnished gorgeous home and get to squish my toes in the sand every day, watch the sunrise and sunset as I run barefoot through the still warm water. I won't ever rent unfurnished again! My home on 7th and Lombard was $500 more and half the size. I'm still trying to clear out all the furniture. I'm breathing the fresh air once again and gazing at stars all while still getting to enjoy the vibrant city life in Philadelphia during the week. I will always love the buzz of the city. That will never change, but I knew I needed a place where I can think and focus on building my new health and fitness business. Being part of a number two team comes with its own buzz. Who knew it could save me money, make me money and save my health to chase my dreams. To think this all started with my daddy Dean's surfboard, a return of my loved one's illnesses and the frustration that comes with not living your life to the fullest. I'm never turning back. I can't wait to tell you where we will be headed in June! What's your dream?
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August 15, 2015

Chocolate Balls w/ Sarah


Having a new found love affair with Cacao. My little chunk of the lady of the lake in Lake Atitlan Guatamala, until our visit. 
I have this habit of using cooking as a chance to feed my outside as well as my inside. 
I regularly add olive oil, coconut oil and other citrus ingredients to my hair and skin, while cooking with them. It adds spice to the dish & the day. Any chance to love myself more I'll take it. 
Ingredients: these little guys are delicous and simple. 
Mash bananas in a bowl
Add two scoops of super food powder.
Chop up chunks of raw cacao into chips and mix together with a couple spoon fulls of coconut oil.
You can add some sort of bitter fruit to this also, like cherries or other berries, possibly mint leaves. There's a lot you can do with this foundation. My daughter suggested adding a dab honey, or maple syrup, but I felt the bananas were sweet enough.
Coconut Oil a pan and put in the oven on 350 degrees for about 10-15 minutes to melt the cacao and activate the ingredients.
Let cool for a few minutes and then with your hands roll the flattened ingredients into balls, or into cookies as seen above. I really enjoyed rolling them into balls and just like saying, "chocolate balls" so I went with the balls. 
Now, put them in the fridge overnight. 
I ate a plate of them while they were hot also and they were delicous.
Oh my goodness, so delicous. 
My favorite part was making a mud mask out of the ingredients. My skin was like a babies booty after a lathering of this. Allow it time to absorb and sink it. Our skin is eating too. 
For a day like today, I would add this to your chocolate ball fiesta, 
A cucumber Dill drink from Free People

http://blog.freepeople.com/2015/08/cucumber-dill-refresher/?cm_mmc=facebookwall-_-Q22015-_-150815_cucudrink335sat-_-1 


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July 26, 2015

Sarah's Sauna Seat


6 days left for my journey of 21 days designed to reset my mind & get strong!! I have been doing a lot of healing in the...
Posted by Sarah Grundy on Tuesday, June 30, 2015
This is how the sauna became one of my staples. At first, I was so happy how flexible it was helping me to become not so that I could become an acrobat or anything, but flexibility allows for all my channels to be open and clear. Clarity is golden in my world. The sauna started to guide me into more flexibility, like Bikram, apply heat and bend.
I'd go into the sauna and stretch, do yoga poses that I couldn't normally do and I still do that, but what began to happen was something deeper.
I realized that if I sit completely still, silent, I can reach an inner part of myself a calm, an untouchable place inside myself while in this heated box. There was even a day when the entire box was filled with sweaty men, I swear a few droplets flung onto me and I REMAINED STILL. That's when I knew this hot box was teaching me to really meditate.

For these reasons the sauna my go to: (Near Infrared Sauna, Dry Sauna, Steam Sauna- you choose depending. Cancer patients Near Infrared Sauna will get to you down to your bone marrow)
If my body is sore, I sauna.
If I skip a work out it's tougher to get back in there so first, I sauna.
If I drink or eat something I shouldn't my first line of defense is, I sauna.
If I feel emotionally overloaded, I sauna.
If I'm PMS'ing, I sauna.
Did you know one of my twins name is Isaana?

Questions? Comments? Ideas? I'd love to hear.
sarahgrundyfitness@gmail.com
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July 10, 2015

Home Practice #5





STRENGTH TRAINING tools to get through the obstacles for more yoga and surfing! 
By taking the added step to learn to train others WHILE I was being trained turned out to be the thing that kept me in the game. 
It's true what they say, the only real way to hold onto anything is to give it away. 

I joined a team of mostly women from all around the world. Having them in my corner with all the burning that comes with strength training made it hard to give up. AND I DIDN'T! There's a lot of adrenaline, endorphins, dopamine and spirit when a group of people come together for a common goal and it's all about getting strong, shedding parts of yourself that don't serve you and pushing through health obstacles. 
It becomes contagious and exciting to hear all of the stories & see the success catching like wildfire. The coach gave motivating talks weekly and we were all held accountable. 
It reminded me we are tribal beings and need each other to thrive.
I was posting on social media like crazy.
I was speaking from the heart and the idea was to rally support and accountability for myself. Now that I've told everyone what I'm doing I can't very well back out, right? 

Working with this team, took my home practice to a whole other level. 
Round 1: within the 1st week of this program I lost 8 pounds and saw all sorts of muscle rippling through my body.  I don't usually follow the numbers game because I have this whole other goal in mind, but it was shocking & didn't take as much as I thought it would. 
I drank shakeology everyday and although it's not recommended I drank it even more than once per day. It tastes like brownies, totally satisfied my body and was an easy way to give my body everything it needs. I followed a clean, mostly organic, paleo, portion monitored meal plan. I called it, "eating for dummies" that's how simple it was to follow. Anytime I felt hungry between meals, or at night I drank a shake, ate dark chocolate, or put a dab of maple syrup on my greens if lemon water didn't cut my cravings, which was really taken care of by Darin Olien's formula. I completely eliminated alcohol, but have since taken advantage of the 4 oz rule. 

I felt my body being restored on a deep level and that made a huge difference in my ability to think clearly, perform and see results. The focus I gained with this program was the most impressive for me, at first. I felt ALIVE. I was instilled with a laser beem focus, is that the Maca, the Jen Sincero book, or the vibrations of my teammates? I had a ton of energy after an initial detox phase of about 3-5 days, which started with a need for rest, feeling my body being rid of toxins and then hunger because it seemed I now had a new ability to digest, absorb and therefore function at a much higher level. 
I like to call it the Payote, or Ayuasca period of adjusting to the shakeology. It was like nothing else I'd experienced. 
My gut needed a lot of nutrients and attention. The Darin Olien formula did it and it still is.
Like puzzle pieces being returned to my foundation I felt like I was rebuilding myself, reconnecting with something I'd forgotten. Something whole. I knew something was missing before. I just wasn't sure what it was. It was nutrients, a particular balance of probiotics, greens and herbs like ashwaghanda. 
In the second week I was gaining muscle. I saw it & felt it. By week 3 a total of 12 lbs was lost. Finally on day 21, although I measured smaller than w/ the total 12 lb weight loss in week three, the end weight loss was 10lbs total. 
That's a sure sign of MUSCLE gain right there, because it does weigh more than fat. That's my theory on the 2 lbs and I'm stickin' to it.

I wasn't perfect for the 21 days. I'd love to see what will happen when I do follow it perfectly. Round 2 begins next month when I'll be doing a Reset for three weeks.

What I learned a lot about was balance and what it feels like to build muscle without stressing my body. The foundation was solid nutrition and always seeing food as fuel. That and the supplementation gave me the focus it takes to perform well. 
The comradery of my teammates gave me what it took to give it my all. 
Autumn Calabrese was the talented trainer that I worked with, from home. She focused on form, going at my pace, stretching before and after, while I  listened closely to my body. She's no stranger to battling through uncomfortable situations to regain a stronger hold on health. She kept it fun and inspiring all throughout. I even cried during these workouts because I felt so happy that it was working for me AND I could do them!! 
"Everything in my tank" went into building strength for 21 days. 
Doing home work outs in my undies did the trick and these are tools I can always return to.

I'm a cardio girl, gym girl, yoga studio girl & this is my new favorite way to get strong. It gives me that extra boost and encourages me because the results are so rewarding. I realized although I love cardio it wasn't going to push me past my plateau and cardio wasn't going to build me a belly that could lift me onto my daddy's surf board!! 
The metamorphosis that took place during this 21 days was life changing. I'm working towards an inside out transformation & that's where the extremes were felt, inside and out. I'm not the same person as when I started. I feel more confident to move forward in my yoga practice and with my surfing dreams! This journey to build a stronger, healthier body will be a life long one, but I'm making progress and feeling more positive. 

My mind was telling me, "oh my goodness this is different can we stop now?" But, my body was being supported, my emotions were being balanced and I had a GIANT & powerfully loving support team infusing me w/ skills to deveop & grow the entire time. 

Like I call stress a junk food, the opposite is true too. 
Through these few weeks I was mentored, supported, loved and guided in all areas of my life. That was the greenest salad I could have eaten. 
Lots of love is the cure. 
More yoga and surfing with a stronger body ahead and now I have a way to invite you all to join me on my journey!!! You know how to find me. Sarah xoxo Happy Practicing.

http://tinyurl.com/HIITwithSarah


#mygirls #womenpower #heartfiretribe #soulfiresisters #girlpower

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June 20, 2015

Cleanse Recipe & idea for those who are too lazy to cook

I want ice cream, but that is not going to make it better!! Here is my soupy version of the master cleanse w/ this new moon filling my up & friends saying "lean in" hence I'm doing a cleanse.

The warmer the weather gets the more some of the wintery, cozy habits are fading. We love ice cream, one of my weaknesses in summer! Oh how dairy does not like me.  Have you heard that saying comfortable bad, uncomfortable good?

cleanse recipes & instructions:

exercise or dance in the in the kitchen while preparing
bone broth home made: boil chicken bones until you have a white broth
Drain the broth into a separate pot and Add:
sea salt or whatever. No ALUM salt! Joking. Did everyone read my post on my Like Page about Alum Water and how amazing it is? #wateruniverse
teeny bit of (my mouth is smokin' after I overdid it on this one) cayenne. 
tumeric, celery, coconut oil, and maple syrup.

If you add too much cayenne throw in a bit of yogurt to balance it.

This was my dinner last night I topped it off with a Shakeology desert  (tablespoon of Peanut Butter, Chocolate Shakeology, Ice, Hemp Milk Shaken)

Now go outside and lay in the grass!!
 

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June 13, 2015

Great Paleo recipe!



Photo by Amy Silverman
 I want to give you guys an amazing recipe that was shared with me by a power couple I know.
Are you like me on Saturday's and Sunday's and eat more of a brunch than a breakfast or a lunch? I use my Saturday mornings to meditate and stretch while focusing on my personal dharma and the dharma for my business while the twins watch cartoons.

Here's an idea if you're looking for one.
We have some scrambled organic eggs, plantains, and a Romain salad. Let's talk about that salad:
What you'll need:
  • 2 Heads of Romain Lettuce
  • 2 Pieces of thick cut bacon
  • 3 green onions
  • 2 cloves of garlic
  • 2 tbsps coconut fat (the stuff that comes to the top on a can of full fat coconut milk) 2 tbsps of the coconut water from the can.
  • 1/2 tbsp panang curry paste from a jar (we have an amazing brand that is made in Oregon. You can find organic options in the ethnic foods section of the grocery store. You can use other kinds of curry if you prefer, I just prefer panang.)
What to do:
  • Cut the bacon into small strips and cook until crispy, set aside.
  • Mix the coconut fat and water in a bowl until mixed together and creamy, you may have to heat the fat a little to make it creamy. If you do, set aside and let it get back to room temp.
  • Mix the curry into the coconut milk until blended. Taste it, if you like it a little ore spicy and flavorful, then add more curry paste.
  • chop the garlic and green onions and sweat them in a pan until a little brown but not burnt. If you burn them they will be bitter and you do not want this!
  • Rinse the Romain
  • Cut the Romain into small strips, cutting perpendicular to the heart.
  • Put the romain in a large bowl and add the dressing (the curry coconut milk mixture) until coated how you like it, you do not have to use all of the dressing if you do not need to but feel free to :)
  • Dish the lettuce out onto plates and top with bacon, green onions and garlic.
  • ENJOY!
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May 20, 2015

Home Practice #4 Strength



“Why do we have to listen to our hearts?" the boy asked.
"Because, wherever your heart is, that is where you will find your treasure.”
Paulo Coelho, The Alchemist

Everything in my life right now is demanding more of one thing, strength.
All of them; physical, emotional, spiritual, mental, magical strengths. My heart, my loves, my yoga, my surf, my health, my bank and my future all require a stronger foundation on which to resume building. This is how I'm gonna get it and pay it forward.
In one word, plyometrics. In two words, soul fire.

"Plyometrics are one of the most effective forms of workout as they force the body to move against gravity which helps burn fat faster" says #2 lifestyle & fitness coach

If Iyengar is right, health comes first and everything else comes after. The new coach in my life says the same, "Whatever you want, if you build a foundation of wellness you can have it! Success starts on your insides (in all areas) and when you nourish yourself properly, your outsides start to reflect what's happening inside!" Elite Fitness & lifestyle coach

Like heart and mind team up so do strength and muscle.
Do you feel we can free our body & minds by getting shredded with muscle?
I do.
The shredding will involve all of the strengths mentioned above (physical, emotional, spiritual, mental and magical.) 

How I'm gonna get it & still call it Home Practice 

Start Date: June 15, 2015 
End Date: July 5, 2015 

-30 minute daily plyo press play, at home routine
-listen to my heart
-Sauna yoga Detox meditation
-personal development
-building relationships with a team & support groups 
-dark chocolate for cravings (you know who you are)
-mostly Paleo, zilcho sugar, zilcho alcohol &portion control
-trying a new shake to pack my body w/ nutrients
-nature adventures & hiking /swimming 
-Floating & Earthing
-Get friends & family to do it w/ me

Yoga with Sarah as your free coach, http://tinyurl.com/WellnesswithSarah 
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Do it Yourself

"knowledge alone does not suffice; it has no heart." Peaceful Warrior
After I wrote this, "Do it Yourself" blog I realized the idea is actually already a thing, http://en.wikipedia.org/wiki/Do_it_yourself 
Below is my DIY story and how I came to be a fan.

 Even if it’s a flowing tidal wave, hold on tight and maybe grab a board, but go with it.

While getting healed, healing myself and learning what may facilitate the healing of others I saw the power to heal ourselves rests in our own hands. Each of us has what it takes to save our own lives and no one can help us do that part. Once we know how to save our own naturally we become a vessel which nature happens to blow through to save others, but this is not an effort, or conscious action- it just happens if we allow it. If we add thought to matter it changes form. Let's keep simple what we were all born to do.

Those of you close to me witnessed my life face a sort of vortex, a Bermuda triangle, a cyclone. It picked me up, spun me around and somehow landed me right back where I started. Don’t you love when that happens? The blood flow puts a glow on your face and curl in your hair that can't be bought or sold. My head is still spinning a little and if you were in close enough range during this time likely so is yours. This fire storm, tornado, earthquake, tidal wave, tsunami, spoke to me as loud as the sun burns bright. So don’t look at it directly for too long. It said, “What we do, and from which place in our bodies we do it from, will determine whether we live or die, whether we generate life or not, whether we feel joy or pain. Trust in that force you feel pulling you. It is very real. Don't run from it or chase it, love it and hold on tight."

You know that cliché, “listen to your heart”? I learned to actually do just that, literally the organ, feel it beating and stay there quietly, patiently and go with that feeling. Trust that instinct. Do everything from that place and believe in what you hear from those chambers. Ask it questions. “Is this real or is it not? Is it this or is it that? Should I go here, or there, Sam I am?"

That should be the first and last thing we learn in school. The rest possibly could be summed up in another cliché, “go with the flow.” Even if it’s a flowing tidal wave, hold on tight and maybe grab a board, but go with it.

Many foundations to our existence and how to keep existing, while not a secret are not always acknowledged, or acted on, implemented or prescribed. I’m not sure if that will ever change, but I know we all have the freedom and choice to make that change if we just listen and believe what we feel to be true.

Final cliché for today, there really is wonderful magic that happens when your heart has been "cracked open." Flying free from here on out as open as can be.

Bee Bosnak often speaks of this type of idea in her, "Heal Yourself" work, http://www.beebosnak.com/ 
 

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March 28, 2015

what is research?

"Research-Warner-Highsmith" by Artist is Olin Levi Warner (1844–1896). Photographed in 2007 by Carol Highsmith (1946–), who explicitly placed the photograph in the public domain. - Library of Congress, Prints & Photographs Division, LC-DIG-highsm-03153 (original digital file), uncompressed archival TIFF version (92 MB), cropped and converted to JPEG with the GIMP 2.2.13, image quality 88.. Licensed under Public Domain via Wikimedia Commons.

What is research? http://en.wikipedia.org/wiki/Research
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January 7, 2015

Home Practice #3 Snow Yoga

January 2015 

The tools we gather in our youth and innocence are more valuable to us now than ever before


#snowyoga2015
Photo by Lulu (Lezele A. Chrispin)

It really is all in our minds. 
If it weren't for my thoughts I could get into a full split right now. 
My mind believes I have limitations I do not. 
Sense the tight spots resisting and release them with breath. 
  
Garland of Letters in Philadelphia a place with a pulse has become a refuge. 
Something about this space helps me clear through the mud and come out a lotus. 
A gentle, yet firey spirited white bearded yogi and nurtured therapist wander throughout. 
Garland is an oasis filled with a world of cultures, healers, educators, beauty and so many sacred in-describe-ables
Recently they sent me home with the antidote for a dense San Francisco-like fog that began to hover around my yoga practice. Sandalwood suggested by Kevin Starbard, "what it smells like in India's Temple's" and attending the Hatha classes held with Dr. Pratap were my prescriptions. 

I lit the incense like a torch in my yoga corner where I breathe like a dragon, focus and hug myself into a playful, thoughtless, fearless state.
The billowing clouds of smoke seemed to chase away the fog and penetrate the air with something new."Sarah, there you are" I said. It opened me right up, again
I was like a new born baby in no time (a dab of Dr. Green's green honey also helped.)

I'm freer, happier, younger and closer to my origins everyday.
It doesn't have to make sense.
I can feel it working.


"This is something we all can create and master it's been around since the human spirit" Kino MacGregor on Yoga, stillness and inner peace. 

Quite a lengthy timeline to tackle.
The academic and scholarly portion of this study is extensive and seems to constantly expand, while it blows my mind. The history and lineage in discussion predates Christ. The Bhagavad Gita, The Sutras, Sanskrit, Goddesses, Diety's, Ayurveda, Lands, Ancient texts, teachers of teachers, Guru's and treasured secrets that light the path during the battle for self-mastery.

*The list goes on and on spurring questions like, "Ashtanga" shouldn't it really be called "Korunta" which started it all? (Korunta, the ancient text by Vamana Rishi, teacher of Rama Mohan Brahmachari who then taught Krishnamacharya in Tibet who then taught Guruji or Sri K Pattabhi Jois who studied the Korunta and brought the Ashtanga Yoga system, which means eight limbed yoga described as disciplines by Patanjali: restraints, observances, posture, breathing, sense withdrawal, concentration, meditation, unification of subject and object.) 

Patanjali , the great Sage who wrote the Sutras I believe it's unclear if Patanjali was a she, he or even an actual being- the philosophy seems to be accessed through practicing the asana's.
Ashtanga Guru Pattabhi Jois  says, "...99% is practice..." 


That's where the real learning happens it's there in the posture itself
Hence, I'm crawling out from under the piles of book, dusting off my limbs and exploring my own timeline. "I'm practicing," says Kate Ryan Maring.

Sense the tight spots resisting and release them with breath. 
Practice being like an infant alive with instinct, sucking on your toes (Ella inspired) without hesitation, fear, or apology.
Find the focus point. Breathe. Relax. Soften. Surrender. Repeat.
*each posture has a specific gaze: nose, belly button, sky...
and 
*the method that makes it work, like pressing forward on the sacrum after stabilizing your pelvis and internally rotating the thighs to get into an easy Ustrasana relaxing the neck and using the natural form of the cervical spine
I have to really pay attention to the looking points (drishti/focus points) or I can easily drift away and topple over. Intellectuals fall victim to this particularly in headstands"wait where am I...?" Timber!
It's mystifying sometimes when I fall. I may not see it coming because I'm looking inward, you know? I'm really deep inside of myself I have disconnected from senses and don't feel a damn thing!
But, once you learn how to fall you fear it less.
Guruji said to Kino when she was struggling, "Asana(postures), Pranayama(Breathe), Drishti(focus withdrawing from the senses) Do this for many, many years and you will find peace."

Talk to your body with not one thought of anyone or anything else in existence.
It's on the cells of the body the secrets of the universe live.
It's where the lessons are learned and downfalls are revealed. 
Struggles overcome.
Battles won.
Diseases cured.
It's where you will get to play hopscotch with your genuine self, roll down grassy hills with reckless abandon.

"... It's like psychotherapy without the 'why' just experience it." Kino MacGregor says on practicing. 
Among what I am drawn to in the Ashtanga method is the way it exhausts me to relax me; still your mind which is the real body part we are alchemizing. Everything else follows.
It's a stoking the fire method I realized recently when the cold rolled in and I was pulled to build more heat in and around my body (hence the smokey incense which I haven't used in years, fire ignites. Moxa is great for this also.)

It went like this, 
 I ran out of excuses, It was raining, 30 degrees and dark, I felt the wind give me a push and so I ran anyway (I have a history with braving the elements.)
In moments it was Bikram 105 degrees hot.
Agni (fire) was ripping through my bullshit and dripping down my back.
I ran all the way home like a fucking Viking and I'm so happy I did
(See results on Strava Run titled, "Winter Fairy. Blink Green.")
This took my practice higher just when I felt like caving in. 
When I stopped running, I got into my first headstand.
I was alive and bending like a baby, again.
It took months, but on 1-6-15 I got onto my forearms in headstand and can completely flatten my hands onto the ground when bending down to touch my toes without much bend in my knees, or injury to those around me.

It dawned on me while being nibbled on by cold winds roaring over the bridge exiting Penn's campus. 
It's me I'm bending into, rushing into my splits to get to me, falling on my mat while Liana tries to show me how to slow down, to get to me.
I'm in there, I can see the real me, and I want to play with her.

"Subtle Truth: you are what you love" Rumi.

It doesn't all have to make sense.
I can feel it working.
Keep practicing. 


References: 
The Bhagavad Gita Translated by Eknath Easwaran.
The Power of Ashtanga Yoga: Developing a Practice by Kino MacGregor. 
Liana Cameris, Yoga Goddess Instructor, Spirit Dancer, Light and Guider West Coast USA.
Caroline Ashurst, Acupuncture Practitioner and Yogini at heart in Philadelphia PA
Garage Yoga with Ashtangi Liza DiGaetano in SanDiego

Garland of Letters Book Store with Kevin Starbard Thai Massage Therapist Philadelphia, PA.
Yoga Research Society and The Sky Foundation with Dr. Vijayendra Pratap, Ph.D., D.Y.P.


Thanks for reading.

Sarah

Yoga with Sarah as your free coach, http://tinyurl.com/WellnesswithSarah 
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