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Please read the notes to everyone, as there may be helpful information for you that was written to someone else.

Love to all of you!

xo

-C

Brad: You are great with modulation and volume. You also CLEARLY understand the alignment and key actions of the postures as evidenced by your practice. The primary thing I recommend you work on is communicating those directions and instructions for key actions. 1. Cue the breath 2. Direct the movement and/or placement of the body 3. Start from the ground up and give the cues for key actions. In observing your teaching the last day of training, your directions consisted mostly of calling out the posture names. When we do the formal review, you’ll need to give more detail and instruction as described above. I know you can do that because I KNOW you do it as a student.

Christina S: (As mentioned in person) Your non “yoga voice”, volume, posture and modulation are all great. I recommend you work to eliminate “ing” as a graffiti word, organize the order you give the key actions and connect breath with movement. (Give the cues to breathe and make sure they fit!)

Kehlee: (As mentioned in person) OBVIOUSLY your modulation and passion are great! (In the eyes and the expressiveness you radiate!!!) Also, although I know you heard from your group that your instructions could have been more clear in some ways, I felt that you did a great job guiding the body into the pose. Ex: Reach your arm forward, in front of your shin and then around your back and clasp hands behind you. With the visual, it felt clear to me. I recommend you KEEP working on the yoga voice, not holding the pose yourself once you have demonstrated it, offering modifications based on what you see AS YOU LOOK AROUND and more clarity regarding alignment and key actions. Think about teaching the students details rather than always leading them through a flow.  Your yoga voice may drop if you can shift to that perspective. ??

Katie: Great with modulation and volume.  In general, you seem very natural and comfortable, even when you say you’re nervous. A little yoga voice creeps in which I would love to see (hear!) go.  Focus on sharing everything you know about the alignment and key actions for a pose in an organized way.

Laura: Your smile, authenticity and volume are all great! Keep coming to inner yogi and feel the postures in your body. Feel the key actions from the ground up so you can begin to organize how to share them.  For the review, I’d like to see you more clear on which breath goes with which movement and the organization of key actions. It might be helpful to record yourself reading the instructions and key actions from postures in the manual and then practice to your own recording.

Erin: You have a very mindful and intentional practice. I know you know the alignment and the key actions because I can see you apply them as you practice.  I also know that you can speak to the group with confidence and authenticity, because I have seen that too. Focus on being yourself and trusting that you know what to say. As of my last observation at the retreat, I definitely heard “Yoga Voice”.  I recently read an article on writing authentic “copy” for your business that connects to the reader. The writer said- “You should always write as if you are speaking to one person, not a whole group of people.” I think this could work for teaching as well. Speak as if you are speaking to one person- not a whole group. If we speak to a whole group we don’t connect to anyone and that can be heard in our voice. I noticed that each of you as you read your letter on the last day of the retreat found a beautiful voice to speak from that was directed to one person, while being clearly heard by the whole group- this is the voice that I’d like to hear when you teach.  Speak from your heart and be real.

The Teaching

• To “Lead”  you may assume the student has a general idea of what to do.
• To “Teach” means to provide alignment and key actions. Don’t assume the student already knows the pose or what any cue means.
• When it comes time to teach- create your own transitions. (For example- if you are leading Sun A and teaching Warrior 1- you might come into Warrior 1 from Downward Dog after going through a full Sun A. If you are teaching Triangle Pose- you might come into it from Downward Dog or from Mountain Pose> Star Pose> Triangle Pose.)
• Assist while you teach if you want. You will also be assisting Joan while the person after you teaches.

Katie:  Lead Cat/Cow and Sun A 3 times. Then teach Tadasana, Virabhadrasana 1 and Adho Mukha Svanasana.

Brad: Lead Sun B one time. Then teach Plank and the transition from Plank to Chaturanga- or the ground. (Explain options and how to know  which option to choose). Teach Virabhadrasana 2 and Trikonasana.

Christina: Teach Trikonasana and Ardha Chandrasana. Lead one Sun A. Teach Urdvha Mukha Svanasana. Childs Pose.

Erin:   Teach Parsvottananasana,  Virabhadrasana 3,  standing Hanumanasana. Childs Pose. 

Kehlee: Teach Mula Bhanda. Teach Ustrasana (Explain options and how to know which option to choose). Teach Eka Pada Rajakapotasana.

Laura: Teach Marichyasana, Virasana, and Pachimotanasana.

Open to Asha ASTT Program Graduates Only

(Application Required)

After completing the Asha Yoga 200 Hour Advanced Studies and Teacher Training Program, you may like to:

Ÿ       Continue your studies toward teaching yoga

Ÿ       Gain more experience assisting students in asana

Ÿ       Begin teaching under the guidance of a mentor teacher

Ÿ       Receive formal feedback on your teaching and assisting progress

Ÿ       Assist future Asha Yoga Advanced Studies/Teacher Training Courses

Ÿ       Re-Visit your studies of Inquiry through The Work

If so, I would like to invite you to apply for the Spring/Summer 2011Asha Yoga Mentorship Program. Completion of the mentorship program will allow you to gain the experience required prior to being hired as a teacher at Asha or elsewhere; it will not, however, guarantee a teaching position at Asha.

Mentees will be required to:

• ŸObserve one class prior to assisting and teaching
• ŸAssist one class for Mentor Teacher a minimum of every other week
• Assist additional classes for other teachers (optional)
• Student teach a donation class at Asha Yoga a minimum of every other week
• ŸTeam-teach with all other mentees one time per month; with formal review and feedback from Mentor Teacher
• ŸReview video recording of teaching and receive group feedback.
• ŸBook study with Mentor Program Assistant (former ASTT and Mentorship Program graduate)
• Guided group Inquiry session (The Work) on teaching yoga

Program Details

• The Mentor Teacher for this session is Cori
• The Mentor Program Assistants for this session are Joan and Sarah
• ŸYou will be responsible for marketing your donation class (You can do this via Facebook, notify family and friends, post Asha produced materials about the donation classes around town, etc. (You may not produce your own marketing materials)
• ŸTeam-teaching classes will be video recorded.  Each Mentee will be responsible for teaching a portion of the class and assisting a portion of the class. The Mentor Teacher will be attending this class. Assistants will assist the Mentor Teacher and receive feedback on this aspect. The entire group will review the video recording and feedback will given by the group and Mentor Teacher.
• ŸThe book study will be on Insight Yoga by Sarah Powers
• ŸAll donations made by students attending mentee classes will go to Asha Yoga and support keeping the fee for the mentorship program low.

Schedule

Program Dates: January 19- March 8

Available Donation Class /Times to Teach (Full Program)

Saturday 2pm East Sac

Sunday 2pm East Sac

Friday 2pm East Sac

Available Classes to Assist (Full Program)

Monday 4:30pm Dynamic

Monday 6pm Balanced

Sunday 11am Dynamic

Thursday 6pm Dynamic

Group Required Meetings (Partial and Full Program)

Wednesday or Thursday (TBD) 7:30-9:30 pm

January 18 or 19: The Work on Teaching Yoga

February 8 or 9: Teach/Assist Review with Formal Feedback, Group

March 7 or 8: Teach/Assist Review with Formal Feedback, Group

Required Team Teaching (Partial and Full Program)

• Recorded by Program Assistants (Mentor Teacher not present)
• Full program participants will teach and assist
• Partial program participants will assist and be students

February 6: Monday 7:30-9:00pm

March 7: Monday 7:30-9:00pm

Book Study (Partial and Full Program)

Saturday 9-10:30 am

February 4

February 11

February 18

Program Fee

Full: $145*

Partial: $89*

*Members of the Mentorship Program are required to maintain an auto renew unlimited membership throughout the program.

Currently, six members can be in the full mentorship program.

The “Partial Program” option is an alternative for those who may still need more practice teaching before being given the opportunity to teach a donation class on the Asha Yoga Schedule. The intention is for the partial participants to have more time to be supported as you prepare to enter the full program at another time. 

This Blog: (And these posts) will be here for a couple more months. When a new training is approaching, I will delete all posts and comments. I may save some comments for future reference though WILL NOT keep your name attached to anything saved.

To prepare for the written test: Re- read the manual and review your notes. I HIGHLY recommend you take the test within the next two weeks.  Everything on the test has been throughly covered in the manual and in our time together.

To take the written test: You may take the test any time Sarah is working at Asha Yoga- midtown.  Give yourself about 1.5 hours. You will have a second time to take the test if you do not get a passing score the first time.

Performance Evaluation: This must happen on one date before December 23. (Plan 1.5 hours) My suggestion is a Monday morning at 9am. Set two exact dates that will work for your group and email me the two options. I will try to make one of them work for me and let you know which one it is! I will write another post with recommendations for each of you based on the last time I observed you teaching at the retreat.

Mentorship: Look for details on the upcoming mentorship program that will begin in January. This time there is going to be two options. 1. The full program ($145) and 2. A partial program that gives you a little more preparation time before beginning to teach($89)

Survey: Please take the survey soon, while your experience of the training is fresh. The Survey will come in an email.

Amitabhan: Will be coming to Asha Saturday December 17 at 6pm. Hopefully Surge Protector and the OOO EEE Bhajanistas will be headlining!

Application for Certification: Remember you have 4 months from now to complete all final homework and apply.

Final Homework and Application Packet: Final homework questions are below and will also be sent to you in an email attachment.

In your application packet, please include:

• The question and the answer to each question. -TYPED AND PRINTED.
• The Requirements and Application Form from your manual.-Filled out.
• Any make-up work for hours missed during the training.
• All completed homework initialed by Joan or I
• Your record of asana, meditation and cleansing during the home study portion of training

Light on Life Questions

1. “The practice of yogasana for the sake of health, to keep fit, or to maintain flexibility is the external practice of yoga,” B.K.S. Iyengar. Discuss fully the above quote. Include in your discussion all aspects of Yoga, your own journey with yogasana, and how you might present the above understanding to a class of students.
2. Pick one quote from each of the Kosas. Include the quote and explain in detail your understanding of each sheath of being. Additionally, how do the eight limbs or petals of yoga affect the harmony of the kosas?
3. “The afflictions are a particular pattern of disturbance to the human consciousness…” Discuss the wave patterns of the human mind, the five afflictions, each in detail and how they apply in your own journey. (take the shirt off and examine it)

Flowering of Awareness Questions

1. Discuss in detail the quote “The goal is to let go of what is contracting you and expand into a deeper awareness of who you are.” Include in your discussion examples of contracting states for yourself and how one might expand into deeper awareness.
2. Discuss the three “Principle Understandings” of a Spiritual Practice in detail.
3. What do you think is meant when Hareesh states that, “Tantra is a movement, not a religion.” Include your own experience with reference to your own spiritual journey.
4. What are the Six Understandings of the tantric self? Give an example of each for yourself.

Class Observation Questions

1. How was the practice environment and “vibe” prepared before students arrived?
2. What kinds of things were you able to observe about individual students as they prepared for class? (Names are not necessary, but provide pertinent details.)
3. What did the teacher or staff do/say to help students feel safe and welcome in this class?
4. Did the teacher do anything to make a personal connection with the group OR to relax tension and encourage laughter/ joy?  How did you sense this was received, generally?
5. What was your favorite word/phrase/saying?
6. Did the teacher observe the students as she taught and confirm they were hearing and following her direction?
7. Did the teacher expect every student to understand every detail perfectly?
8. Please list up to 3 things the teacher said or did that you would have appreciated as a student or would like to incorporate into your own teaching style?
9. Write down any questions you have for the teacher about things they said or did during this class.
10. Please make any additional comments or offer any feedback you’d like (to be shared with teacher).

Home Practice Design and Questions

1. Provide the date and length of practice.
2. Provide the sequence practiced
3. Indicate Peak, preparation and counter poses
4. What was your intention or theme?
5. Comment on your experience of the practice.
6. What type of pranayama did you do?
7. What type of meditation technique did you use?

Teach 5 Full Classes and Provide Details

1. What was your sequence?
2. Where did you teach?

Who were the students? (Include their experience level with yoga)

You have finally arrived at Week 4 and maybe you are thanking your lucky stars this cleanse is finally over and you can dive into that bag of potato chips or grill up a steak.  Or maybe you are a little heartbroken all the fun had to come to an end, but guess what?  It doesn’t end here.  Don’t roll your eyes at me, I’m not going to spout off any crazy new diet rules or food fads to follow, but I do want you to realize that everything you discovered over the past three weeks is now a part of you.  No matter what your initial reason for starting this cleanse, I have a feeling it has probably evolved in ways you never expected and you have probably grown in ways you never expected. 

Food is a sensitive subject and a hot topic these days.  Just think about how many times throughout the day you think about what you are going to have for lunch or where you will go out to eat for dinner.  As a culture we like to talk about food.  And why wouldn’t we?  Food is great.  We need food to survive and not only that but we want to enjoy it.  And while we can get great pleasure from what we eat, it is also extremely important to create healthy boundaries around our food choices and find a way to nourish ourselves with what we eat; nourishment not only on a physical level, but nourishment for emotional and mental health as well.

Over this next week as you slowly transition back into your routine, I invite you to consider if you have any stressful thoughts around food.  Do you find yourself making “I should” or “I shouldn’t” statements around eating?  Do you feel guilty for having something you deem unhealthy? Sometimes we get so set in our ways of eating and the thoughts we have around food that we are unaware just how trapped we can become by our negative beliefs and associations.  You can find freedom in your food choices and discover what it means to be nourished on a deeper level.  So here is what I am proposing, for the next week (or more if you really like this tool!) use the four questions from the self-inquiry technique called “The Work” to gain insight into the root of your struggles around food.  You can do this with a friend or write it all down so you can go back and read through it later.

1. Write a judgment or stressful belief/thought that you have recently had.

2. Is it True? (Take time to deeply consider the question, and then write your answer.)

3. If yes, are you absolutely sure that it’s true? (Take time to deeply consider the question, and then write your answer.)

4. How do you react and what is it like when you are believing that it is true? (Take time to deeply consider the question, and then write your answer.) The following are prompting questions to help you notice more detail.

            a. How do you treat yourself?

            b. How do you treat others?

            c. What thoughts does this lead to?

            d. What does it feel like in your body?

5. Close your eyes and imagine yourself in the same situation, without the thought.  What does it feel like to be in this same situation without the thought?

6. What is the opposite of your original statement/thought?  Are there any ways in which this could be as true or more true than your original statement?

I also want to encourage you to slowly transition back into your normal food routine; treat coming off of the cleanse the same way you did during the Preparation Week.  Take care not to shock your body back into loads of caffeine or processed foods right away, but gradually add the foods you want back into your diet.  Gently let the body know your intention of returning and take the time to contemplate what you have learned from this cleanse and if there is anything you would like to incorporate into your daily eating patterns.  You can always refine your intention and discover what it means for you to be nourished.

How do we become a source of nourishment?  One way is by making mistakes.  The times when we don’t listen to ourselves are just as valuable as the times we do.  The only way to get in touch with our inner understanding of how to nourish ourselves is by paying attention—seeing what works and what doesn’t work.  Not all foods serve us well.  If we know a certain food causes a negative reaction (headaches, sore throats, bloated tummy), then we learn to avoid that food.  The cleanse is a fantastic opportunity to pay attention to how you feel when you feed yourself clean foods as well as when you add other foods back into your system.

 

Practice nourishment.  Practice it so well, that you forget you’re even doing it.  When we learn something that completely, we have a saying for it.  We say that you know it by heart.

 

Reading:

• Reminder: Complete Yin Yoga prior to retreat
• Reminder: Complete Loving What Is prior to retreat
• Review details of retreat, including the checklist, in your manual and let me know if you have any questions. lease o this now, rather than waiting until right before the retreat.

Post #1:Respond to the Following Question (Due by Sunday October 30)

• What do you think is the difference between the type of  Awareness Practices you have been doing the last couple of months and self analysis or even self reflection?

Meditation Practice:

• Use this time before the retreat, where there will be fewer assignments, to get back on track with your meditation, for those of you who have not been consistently practicing.

Are you living out what is most sacred to you in life?

As we’re over halfway through the Living Yoga challenge and approaching the last leg of our cleanse, it seems as if the finish line should be in sight but I’m not quite seeing it. I’m not even sure there is a finish line, and to be honest I think I’m okay with that. This idea of commitment is not about a quick fix to get something we (think) we want and then wipe our hands clean to never revisit or renew the original intention. Instead, at least for me, this journey has been about devoting myself to a path that I can navigate for life. What can I do without and what do I need to incorporate into my daily living?

So as we come upon this last week of the cleanse, I encourage you to revisit your intention in deciding to join the Living Yoga Program and reaffirm the commitments you set on day one. Perhaps make a list of all the ways the physical, cleansing and awareness practices have impacted your life. Then take a look at your list, and choose the most important one for you. The challenge I want to offer is this—are you living out what you value the most?

Aside from fats, proteins are one of the most complex matters for our bodies to digest. Staying with the food combining principles and to promote easy digestion, proteins can be combined with vegetables, but not with grains. Your protein meal will consist of a serving of tofu, fish, or beans, accompanied by an assortment of vegetables. Although beans are also complex carbohydrates, for the intent of this cleanse, they are included in the protein category because they are more difficult to digest than grains.

Typically, six to eight ounces of protein a day is enough for most people during a cleanse (roughly equates to a deck of cards). Like the grains phase, this week also varies from person to person. Some people need more protein, especially if they are physically active, have a demanding schedule, or are experiencing a lot of stress. Others may decide to have less protein or to have it every other day. Rely on your energy levels as a guideline for how much protein or grain you need during this week.

At this point in our cleanse, we are moving toward a more inclusive way of feeding ourselves. The reintroduction of protein kindly brings your body out of the cleansing state without the risk of shocking your entire system. Now is a great time to become aware of how you can stay nourished on proteins, grains, vegetables and fruits in a clean way that maintains your energy and sense of balance. Sometimes it’s hard to see the benefits of doing a cleanse when we’re experiencing headaches or fatigue, but to improve our health, feel mentally clear and have more energy, sometimes we have to go through challenging physical and emotional experiences first. So don’t give up, there is a silver lining in here somewhere for you.

During this next phase, you can add one or two grain meals per day to your vegetable and fruit dishes, depending on your specific needs. This portion of the cleanse tends to be highly individual, as for some of us grains are a great source of energy; but for others, even whole grains can keep them trapped in their carb addiction. How do you know where you belong on this whole grain scale? This week as you prepare a grain dish, pay careful attention to how you feel one to three hours after consuming the meal. Do you crave more carbs or sugar? Do you feel a decrease in energy, or do you feel keyed up for hours? If you discover that it does fuel you, continue on with this stage of the cleanse. If however, you find grains cause you to have low energy or have an instant hunger for more carbohydrates, modify your grain consumption by eating only a small portion each day; eating grain every other day; or skipping this portion altogether and continue eating under the principles of Week 2.

We also include seeds and nuts at this time, with an emphasis on sunflower seeds, pumpkin seeds, sesame seeds, almonds and walnuts. We are still supporting simple digestion during this week, so seeds and nuts should not be eaten at the same time as grains, because the protein and carbohydrate combination complicates digestion. Instead consider eating seeds and nuts as a snack or part of your vegetable meal. Since these foods are small and easy to grab, be careful about how many you eat. At most have only two to three tablespoons of seeds, or approximately 15-20 almonds per day as they will cause some congestion with the digestive tract.

No matter what, practice bringing awareness and gratitude to each meal, transforming your experience of eating into the experience of being fed.

Recipe to Try

Black-Eyed Peas with Red Onion & Fresh Mint

Serves 4 people

Prep Time: 10 minutes

Ingredients:

2 cups cooked or canned black-eyed peas, drained

1 small red onion, thinly sliced into rings

2 cloves garlic, peeled and minced

4 stalks celery, finely chopped

1/3 cup freshly squeezed lemon juice

3 tablespoons extra-virgin olive oil

½ teaspoon salt

½ teaspoon freshly grounded black pepper

1 cup coarsely chopped fresh mint

Instructions:

In a large serving bowl, combine all the ingredients except for the month. Mix well. Stir in the chopped mint just before serving. Serve at room temperature.

Crispy Sesame Tofu

Serves 4 people

Prep Time: 15minutes

Marinating Time: 1 hour

Cooking Time: 25 minutes

Ingredients:

3 tablespoons extra-virgin olive oil

3 tablespoons tamari or Bragg

3 tablespoons freshly grated ginger

6-8 cloves garlic, peeled and minced

½ teaspoon crushed red pepper or to taste

1 pound extra-firm tofu pressed to remove excess water, sliced ½- inch thick

2-3 tablespoons unhulled sesame seeds

Instructions:

1. Combine the oil, tamari, ginger, garlic, and crushed red pepper in a small bowl and mix well.

2. Arrange the tofu slices in a single layer in a baking dish and add the marinade. Let the tofu marinate for an hour in the refrigerator, turning each piece over at least once.

3. Prehead the oven to 400 degrees. Springkle the tofu with sesame seeds. Bake, uncovered, for 25 minutes, or longer for crisper tofu.

Wondering how to deepen your yoga practice?  Unsure how to meditate or do pranayama? You are not alone.  If you are looking for a little guidance on how to incorporate various elusive sounding yoga practices into your life, this is the blog for you!

Inform Your Practice supports yoga students at any level. There is information and guidance here for those just starting a yoga practice as well as for those who have been practicing for years.

Recent Post

Common Questions & Answers About Pranayama

Posted by Cori Martinez on Sep 20, 2011 in Inform Your Practice | 0 comments
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Answers Provided by Cori Martinez

Is Pranayama safe?

Pranayama is safe provided you follow some common sense rules. If you are suffering from a breath related problem such as asthma, emphysema, shortness of breath etc., talk to your physician and get a clearance before beginning serious breathing exercises. If you are prone to dizziness or loss of consciousness, chose a posture to minimize problems during the exercise (such as lying down rather than standing or sitting up) and DISCONTINUE any practices that have this effect until you can monitor with an experienced teacher or medical provider. Also keep in mind that the biggest problem encountered by beginning yoga students is the tendency to push beyond our limits. All pranayama exercises should be smooth and simple. Pranayama is not about how long you can practice a certain technique, it is about guiding one’s breath in a way that ultimately allows it to come out smoother and more relaxed, so that our physical, mental and emotional bodies are more balanced. If at any time you feel the need for more air, stop and take some extra breaths. Pranayama emphasizes conscious breathing. As long as we pay close attention to the reaction of the body during these breathing practices, we have nothing to fear. Any negative effects are cause for adjustment to the practice.

Is it safe to do pranayama practices while pregnant?

The complete breath and alternate nostril breathing are considered to be safe and recommended during pregnancy. Both yoga and pranayama training will help pregnant women learn to fight the urge to tighten up in labor during pain and teach them how to relax and open up instead. Pumping the belly, highly cleansing breaths or holding the breath for long periods of time is generally not recommended during pregnancy.

What if I cannot breathe through one or both nostrils?

If you are congested in both nostrils, all of your breathing will need to be done through your mouth. While this can still be an effective route for bringing oxygen into the body it is not an ideal time to embark on a deep pranayama practice. Our respiratory systems are designed to filter the air more effectively if we breathe in through the nose. If one nostril is congested and you wish to practice some type of alternate nostril practice, visualizing the alternate nostril practice without manually closing off either side can be very effective and induce similar effects.

What other questions do you have?

See other Inform Your Practice blog posts!

Post #1
Watch the video, Flowering of Awareness, and comment on the video by Sunday (rather than Thursday).

• Did the video clarify, answer questions or provide insight for you?
• Did the video spark any questions or confusion for you?
• What aspects of the lecture can you most relate to in your own experience?
• What aspects seem the most elusive to you?

Reading:
Prior to the retreat be sure you have completed:

• Loving What Is
• Yin Yoga by Paul Grilley.

Essay Questions for Flowering of Awareness:

In our country, you can pretty much give yourself whatever you want at any given time—especially when it comes to food.  Our monkey minds are incessantly telling us “I need this. I want that.”

In our country, you can pretty much give yourself whatever you want at any given time—especially when it comes to food.  Our monkey minds are incessantly telling us “I need this. I want that.”

“Instead of living in servitude to our cravings, we can nourish our bodies and spirits by limiting our choices and making purposeful decisions about food.  In this way, food can help us find the internal balance and harmony we all strive for.  So you see, there’s a choice.  We can exist in a large field but be tethered all the time, or in a smaller meadow where we are free to roam.”

In our country, you can pretty much give yourself whatever you want at any given time—especially when it comes to food.  Our monkey minds are incessantly telling us “I need this. I want that.”  But to feed ourselves in a way that offers balance for both the body and (monkey) mind, we have to set some limits.  Creating limits however, does not mean that we try every crash diet out there or deny ourselves of pleasure in the name of health.  This will only lead to an unhealthy dynamic in the way we relate to our food.

As well intentioned and sensible as some food programs are, most of them tend to keep us trapped in the physical body, completely ignoring the whole person.  And unless we are inspired to nourish ourselves as a whole, consistent disciplined food choices will continue to escape us.  The willingness to engage in this discipline does not mean that a lifetime of habits will change over night.  And that’s more than okay, normal in fact.  The most important thing is that you be compassionate with yourself no matter where you are right now in relationship to nourishing yourself.

This week as we begin to incorporate grains, seeds and nuts into our cleanse, practice feeding yourself with a calm mind and grateful heart, accepting wherever you are on your journey to finding your limit.

During this next phase, you can add one or two grain meals per day to your vegetable and fruit dishes, depending on your specific needs.  This portion of the cleanse tends to be highly individual, as for some of us grains are a great source of energy; but for others, even whole grains can keep them trapped in their carb addiction.  How do you know where you belong on this whole grain scale? This week as you prepare a grain dish, pay careful attention to how you feel one to three hours after consuming the meal.  Do you crave more carbs or sugar?  Do you feel a decrease in energy, or do you feel keyed up for hours?  If you discover that it does fuel you, continue on with this stage of the cleanse.  If however, you find grains cause you to have low energy or have an instant hunger for more carbohydrates, modify your grain consumption by eating only a small portion each day; eating grain every other day; or skipping this portion altogether and continue eating under the principles of Week 2.

We also include seeds and nuts at this time, with an emphasis on sunflower seeds, pumpkin seeds, sesame seeds, almonds and walnuts.  We are still supporting simple digestion during this week, so seeds and nuts should not be eaten at the same time as grains, because the protein and carbohydrate combination complicates digestion.  Instead consider eating seeds and nuts as a snack or part of your vegetable meal.  Since these foods are small and easy to grab, be careful about how many you eat.  At most have only two to three tablespoons of seeds, or approximately 15-20 almonds per day as they will cause some congestion with the digestive tract.

No matter what, practice bringing awareness and gratitude to each meal, transforming your experience of eating into the experience of being fed.

Recipe to Try

Sweet Brown Rice with Mushrooms

Serves 4 people

Prep Time: 15 minutes

Cook Time: 55 minutes

Ingredients:

1 cup uncooked short grain sweet brown rice

2 cups water

1 tablesppon extra-virgin olive oil

4 cloves garlic, peeled and minced

½-1 tablespoon minced ginger

1 cup assorted mushroom caps (shiitake, cremini, porcini, etc.), thinly sliced

2-3 tablespoons mirin

¼ cup minced scallions

½ cup frozen sweet green peas

1-2 tablespoons tamari or Bragg

¼ cup vegetable stocks

¼ teaspoon freshly ground black pepper

Instructions:

To cook the rice, place 1 cup uncooked rice in a pot with 2 cups of water. Bring to a boil, uncovered. Reduce the heat to medium-low, cover, and cook for about 30 minutes, or until all the water is absorbed.  Turn off the heat and let stand, covered, for 5 minutes before using.

In a large skillet, heat the oil over medium-high heat. Saute the garlic, ginger, and mushrooms for 2 minutes.  Reduce the heat to medium and add the mirin.  Cover and cook for 3-4 minutes.  Add the scallions and cook, covered for an additional 2 minutes.

Sitr in the rice and peas and cook, uncovered, for 2-3 minutes.  Add the tamari, vegetable stock, and pepper.  Cook, stirring, until the liquid is almost all absorbed.