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No Dairy Status

Not even water buffalo milk!

Not even water buffalo milk!

The no dairy state has happened by default and I am not noticing any difference.  I didn’t eat much dairy before other than milk in my coffee, an occasional piece of cheese, and yoghurt.  Curious if  I will maintain it naturally with refrigeration available.

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Category: Nutrition, Selfseeds
Tag: Dairy free, diet, food, nutrition, Selfseeds nutrition

Selfseeds Template Applied In India

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Water on fire

An example of living with the Selfseeds Template while I am in India.  Create your own and get started on your Selfseeds garden!

1. Selfseeds Fitness:  Running an hour a day and adding 30 minutes to an hour with TapouT XT, P90X, ball, or Hip Hop Abs.  A big key to fitness is just doing something consistently.  I do a variety of programs to keep my mind and body engaged, but I carve out a regular amount of time, so I have a commitment to movement.  Noticing with the running that I need days not to run too.  Walking is a great substitute.  New muscles are being challenged and I am trying to be thoughtful instead of a warrior about developing the new program without injuries.  Listen to your body!

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(Selfseeds blog post below)

http://selfseeds.com/fitness-even-for-spiritual-masters/

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 2. Selfseeds Nutrition:  Enjoying eating homemade, fresh food, no preservatives, no sugar, and new flavors.  I often don’t know what I am eating, but it tastes incredible, wholesome, and vegetarian.  My body is so loving this meal plan!  My snacks are still fruits, vegetables, nuts, and dried fruit. And PLENTY of water!

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3. Selfseeds Stillness.  Exploring the inner world. Calm. Meditation as a daily practice in an ashram.

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(Selfseeds blog post below)

http://selfseeds.com/stillness-in-distraction/

(short video below)

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 4. Selfseeds Emotions: state of mind, reactions, feelings. Contemplating my environment and what I have contact to on a daily basis.

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(Selfseeds blog post below)

http://selfseeds.com/getting-to-know-the-elephants/

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 5. Selfseeds Weight Distribution: noticing the small details of how my feet strikes the ground, the symmetry of my arm swing, my alignment while sitting, and making tiny adjustments regularly.

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(Selfseeds blog post below)

http://selfseeds.com/challenges-of-sitting-cross-legged-for-meditation/

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 6. Selfseeds Balance: balance in life approach. Making time for fitness, flexibility, nutrition, stillness, personalize 5, and more.  Pick exercises to do with or on the physio-ball daily, so I have to find my physical inner balance.  Pick a few from the group below and have fun.

10 min with 9 exercises
http://youtu.be/ChRgTA2toC0

100 different exercises (Very awesome video)
http://youtu.be/JV_afunOqIY

balance

 7. Selfseeds Flexibility: stretching, range of motion, evenness, myofascial release.  The physical therapist gave me a lacrosse ball to roll on, so I could address knots and tight areas. A daily examination as new levels of fitness are added.  Meditating long hours  while sitting on the floor is increasing my range of flexibility–big time!

(Creative!)

Stretching is no longer a warmup, it’s the workoutNew York Daily News

Most people think of stretching like dessert — it might make you feel good, it’s optional, and it’s probably not worth it. But when we found ourselves strapped to a 

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8. Selfseeds Rhythm: breath, heart beat, footfall, music, temple bells,  and activities for the day.

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 9. Selfseeds Integrative Band: TapouT XT is the mega band program, core awareness, and integration for moving and sitting.

Tapout XT

(Selfseeds blog post below)

http://selfseeds.com/tapout-xt-master-band-program/

iband

10. Selfseeds Partnering: riding , standing with your elephant, walking your dog, sharing a conversation.

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11. Selfseeds Personalize 5 : walking in nature, watching the sunset, listening to a favorite song, be creative… it is for your soul.  I am enjoying taking photos.

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Category: Balance, Emotions, Fitness, Flexibility, Integrative Band, Nutrition, Partnering, Personalize 5, Rhythm, Selfseeds, Stillness, Weight Distribution
Tag: balance, emotions, fitness, flexibility, integrative band, nutrition, partnering, personalize 5, rhythm, Selfseeds, stillness, weight distribution

Check Mark!

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Walking on the beach with the jellyfish

Headed back to the physical therapist for a final session.  Check mark for recovery, but I do have to keep up with the exercises and movement or the body starts to tighten up.  Very fortunate that it is all very manageable.  The lesson of traveling and finding a way to keep “walking the talk” was invaluable for pointing out the deliberateness of taking care of one’s self. Part of the challenge is being your own cheerleader and realizing the importance of wellness for freedom in one’s day-to-day life. Youth is often forgiving, but aging not so much.

Timely article with all of the holiday responsibilities.

When Dieting and Exercise Hurt You

8 healthy habits that start with good intentions--but can end in disaster

8 healthy habits that start with good intentions–but can end in disaster

Mistakes that set you back
It’s hard not to get excited when you finally make the decision to get in shape. And who wouldn’t be tempted to speed things up with an extra workout here, eliminating certain foods there? Understandable, sure, but definitely not wise: Overdoing exercise, especially after a hiatus, can cause serious injuries, and drastically cutting calories can make you irritable, forgetful, and may even age you.

Here’s why too much of a good thing can be a bad thing–and how to strike a healthy balance to still get the results you want.

Mistake: You drastically cut fat, carbs, or calories 
Why it’s bad:
 Your skin, hair, and nails will suffer–and so will your mood.
When you cut calories, you deprive yourself of certain nutrients that promote healthy cell division, cell regeneration, and overall skin tone and texture, explains David E. Bank, MD, FAAD, director of the Center for Dermatology, Cosmetic and Laser Surgery in Mount Kisco, NY. “The skin also requires essential fatty acids–which the body can’t produce on its own–to maintain hydration. A diet that’s too low in fat could cause dry skin, hair loss, and brittle nails.”

Other key youth-boosting nutrients include vitamins A, C, and E. Being deficient in A, for example, can cause acne, dry hair and skin, hyperkeratosis (thickening and roughness of skin), and broken fingernails. A lack of vitamin C can affect collagen synthesis (the “glue” that binds our ligaments, bones, blood vessels, and skin), and low levels of vitamin E can cause chronic skin conditions such as eczema and psoriasis to flare up. (Check out exactly what to eat for clear, glowing skin.)

Fat is also an essential building block for brain cell membranes, explains Susan M. Kleiner, PhD, RD, author of The Good Mood Diet. Different types of fats play different roles in the brain, but DHA, which we get primarily from fish oil in our diets, is linked to cognitive function, memory, and mood. If your diet contains less than 25% total fat, everyday coping skills may diminish, and you may feel increased anxiety, frustration, and stress.

Mistake: You go the extra extra mile 
Why it’s bad:
 You could end up with chronic foot pain.
If you’ve ever felt a stabbing pain in the arch of your foot after working out, you might be suffering from plantar fasciitis. This painful foot injury occurs if you put excessive strain on the underside of the foot, explains Ryan Halvorson, a personal trainer from the IDEA Health & Fitness Association. It can strike runners and walkers alike when the muscles of the foot are overused due to repetitive motion. The arch support becomes strained, small tears develop, and the tissue stiffens as a protective response. Plantar fasciitis is especially common in women who often wear high heels. Halvorson recommends wearing lower-heeled shoes and–when you just can’t skip the high heels-purchasing good orthotic inserts with sturdy arch support. (It also helps to wear the right sneakers; check out our 2013 Sneaker Guide and find the best ones for you!)

Mistake: You’re a slave to one type of workout 
Why it’s bad:
 Your knees may suffer.
Any body part is at risk when you overtrain, but knees are especially injury-prone, says Halvorson. Knees can cave in toward the center of the body, especially when running, and put pressure on the knee joints. Using orthotics in shoes can help prevent your arches from collapsing and putting additional load on the knees.

“It’s very important to vary workouts and cross-train,” says Halvorson. If all you do is run (and run and run), over time, soft and hard tissue structures start to break down faster from all the repetitive strain. (If you’re not strength-training, find out the 9 Reasons Every Woman Needs To Lift Weights–then head to the dumbbells!)

Mistake: You pick up where you left off after a break 
Why it’s bad:
 Your back may rebel.
Even if you killed it in Zumba 3 months ago, don’t assume you can jump back in if you’ve taken a significant hiatus. Why? Chances are that during your break, your core strength was reduced, and a weaker core-paired with sitting down for extended periods of time–is the typical cause of back pain, says Halvorson. Your deep abdominal tissue ends up not being strong enough to support the spine, and the hips and butt muscles aren’t strong enough to hold the pelvis in a neutral position.

Halvorson suggests easing back into things by strengthening and developing your core muscles and glutes. Try bridge moves and plank exercises to work your back and core, and move around as much as possible throughout the day to prevent back pain.

Mistake:
 You don’t properly fuel your workout 
Why it’s bad:
 You’ll tax your immune system.
When it comes to your health, think of your body as a computer: Many systems run simultaneously, and your brain prioritizes them according to importance. “The immune system is secondary to heart functioning, so if you’re not eating enough, your natural immunity is at a lower ebb,” says Dr. Kleiner.

Plus, a Georgia State University study found that when you don’t eat enough calories, your metabolism actually slows down and you burn fewer calories. Take the guesswork out of proper fueling with these 20 Perfect Workout Snacks.

Mistake: You don’t let your body rest 
Why it’s bad:
 You’ll lower your sleep quality.
If you can barely keep your eyes open all day but toss and turn at night, it could be a sign of overexhaustion, says Halvorson. Other clues that you’re working out too much include extreme muscle soreness that persists for several days, unintended weight loss, an increased resting heart rate, interruptions in your menstrual cycle, or decreased appetite.

“Plan your rest as well as you plan exercise,” says Polly de Mille, RN, a registered clinical exercise physiologist at the Hospital for Special Surgery in Manhattan. Rest is a critical component of exercise, because it’s when rebuilding takes place, she says. “If there’s no balance between breakdown and recovery, then the muscle is in a state of chronic inflammation–and what may start as a simple case of soreness can turn into an actual overuse injury.”

Mistake:
 You’re trying to lose 5 pounds–again 
Why it’s bad:
 You’ll overeat when stress hits.
Yo-yo dieting can cause binge eating, especially on high-fat foods, according to recent research published in the Journal of Neuroscience. Study author Tracy L. Bale, PhD, associate professor of neuroscience at the University of Pennsylvania, used mice to examine how stress systems were affected after dieting. The results? Repetitive dieting was shown to cause long-term changes in DNA that can make you more sensitive to stress.

Dr. Bale says her findings support the need to find healthy ways to reduce stress–like doing yoga and meditating–and the importance of stopping the deprivation-binge cycle.

Feeling depressed, overwhelmed, or frustrated? Soothe yourself with these 2-Minute Stress Solutions.

Mistake: You go on an extreme short-term diet 
Why it’s bad:
 You’ll gain weight when you stop (and be really miserable in the meantime).
If you ever tried a fad diet (e.g., the 2-week cabbage soup diet), you probably know that the weight always comes back. A 2007 study in American Psychologist reviewed the results of several long-term studies on subjects who followed various low-calorie plans and found that the potential benefits are too small–and the potential harms too large–for dieting to be recommended as a safe and effective treatment for obesity. Several other studies show that most dieters often gain back more weight than they’ve lost.

So what can you do? Lose the fads and make lasting, healthier changes. See Eat Like This, Never Diet Again for easy, lifelong strategies.

By The Editors of Prevention

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Category: Balance, Fitness, Nutrition, Selfseeds
Tag: day to day program, holiday fitness, self discipline, Selfseeds, walking

What A Journey!

 

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Views while hiking at Tekapo Lake, New Zealand

What a journey!  A couple of days left and then back to the US and onto India.  It has been an interesting personal challenge to keep up on the exercise/nutrition program and find internet on a daily basis. A lot of the places had gyms/exercise rooms/access to local gyms as part of the stay.  Of course, walking/hiking on the trails, beaches, mountains, cities, etc. was a remarkable exercise option to say the least.

Eating on the move is a bit tougher with variations of eating out, buying from local stores, and cruise ship buffets.  As a vegetarian visiting a meat pie sort of place, I was still able to find something healthy and fresh choices.  I have learned a few new creative ways of adding roasted vegetables to sandwiches and more.  No doubt, Australia and New Zealand are the lands of abundance and wellness.  Overall, more of the populations were fit and healthy weights.  KFC, Mcdonalds, and Subway were common sights in most larger towns.  Subway offers a nice option for vegetarians and is consistent in offering something green.
Internet was an adventure too. Some free, some fast, some slow, some… but always found something. Nice part of the journey to blog, make iMovies, and keep a rhythm to the days exchange.
The Self Drive tour was perfection for flexible, calm, adventurous travel.  Highly recommended for personalizing your tour.  It was like living the Amazing Race without stress, since we drove to a new designation almost daily.  Having the car was easy and a great way to see the country.  Some of the distances were too vast and required flying, but the car travel was a favorite part of the journey.
Daily Selfseeds
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Category: Fitness, Nutrition, Personalize 5, Selfseeds
Tag: fitness, just 5 minutes Selfseeds, nutrition, travel

Selfseeds Cruising

The Amazing Adventure continues now from Australia to New Zealand. Views off the top floor of the ship and out the gym windows.  Nothing like a cruising gym and someone cooking!

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Sydney, Australia

 

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Gym window onboard the cruise ship. Selfseeds Fitness

 

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Sydney Opera House (Amazing inside and outside!)

 

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No excuses not to exercise with these views. Nice parking spot!

 

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Sydney Harbor

 

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Solarium (Selfseeds Stillness)

 

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Sydney (view from the harbor.) (Personalize 5 Selfseeds)

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Home for 12 days, Sydney to Auckland. Selfseeds abundance!

 

No lack of Selfseed opportunities while cruising–fitness, stillness, nutrition, emotion, weight distribution, balance…  Hope you are discovering, planting, or nurturing one of your own selfseeds daily! The Selfeed community would love to have you add one of your favorites!  Send a newsletter or Daily Selfseed video to a friend, family member, significant other and inspire the start of a Selfseed garden.

The Selseeds travel collection continues… Selfseeds #101 through #108 (view videos below.)

 

Category: Balance, Emotions, Fitness, Flexibility, Integrative Band, Nutrition, Partnering, Personalize 5, Rhythm, Selfseeds, Selfseeds Community, Stillness, Weight Distribution
Tag: Cruising, emotions, fitness, motivation inspiration cheerleading from Selfseeds, nutrition, ocean, personalized 5, ship, stillness, travel

Daily Selfseed #7 Water

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18 May 2013 11:00

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Category: Nutrition, Selfseeds
Tag: nutrition, Selfseeds, water

Daily Selfseed #2 80% of Fitness Is What You Eat!

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This statistic got my attention!  The personal trainer, Kim, who I am working with to develop my personal training skills shared this fact with me. Wow!  We hear that we are what we eat and drink, but it is easy to dismiss.  Thank you for the opportunity to share this idea and the more to come…

 

Nice article to consider when looking at the entire picture of one’s wellness:  mind, body, and soul.
 Spiritual Nutrition for the Heart

There are so many articles written every single day about health and nutrition. There is this diet and that diet and one philosophy after another about what to eat and when to eat it and how far apart to space meals and good fats and bad fats — and 
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Category: Nutrition, Selfseeds
Tag: health, nutrition, Selfseeds short videos, soul

Passed And Jumping In

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Passed the NASM exam and I spent the day at a practical application seminar for the personal trainer’s material.  Interesting to learn how wide open the personal trainer industry is, so clients need to ask questions and monitor their paths in the fitness/wellness industry.  Not so different than life in general, but fitness training is such a new field that the requirements, approaches, and systems are on the fast track for growth.

Read More ...
Category: Fitness, Nutrition, Selfseeds
Tag: fitness, how to meet fitness goals, NASM, nutrition, Selfseeds, wellness programs

CPR/AED Training


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What an invaluable course for empowering one to have the tools to help someone effectively that is choking, heart problem, in an accident scene and more.  I haven’t taken a CPR class in 15 years, so A LOT has changed.  The teacher was very practical and hands on, so we had many opportunities to work with the mannequins and run through practice scenarios.  In the past, I left the class feeling like I new enough to be consciously aware that something could be done, but practically inept at attempting to step in.  With this course, I feel equipped to help and be effective.  Adding in the training with the AED machine is new, but with the advent of technology and increased awareness/higher health standards, it isn’t as unusual to have access to a defibrillator machine.

Read More ...
Category: Balance, Emotions, Fitness, Flexibility, Integrative Band, Nutrition, Partnering, Personalize 5, Rhythm, Selfseeds, Stillness, Weight Distribution
Tag: AED, CPR, life training in an emergency, motivation inspiration cheerleading from Selfseeds, Red Cross

National Academy of Sports Medicine (NASM)

NASM

National Academy of Sports Medicine (NASM) is one of the certification programs for personal trainers.  I have been so inspired by the development/evolution of the Selfseeds Program that I have taken the plunge to become a personal trainer.  The modern material for training the mind and the body is wonderful and in alignment with what I have observed/learned from the past ten years of watching Selfseeds evolve.  The NASM program will tie together my college education with human health, wellness, and fitness thus providing a more scientific, concrete basis for supporting people’s wholeness pathways.  I was going to leave the nutrition and fitness aspects of Selfseeds to the professionals, but instead, I decided to dip into the material myself and have a better understanding firsthand.

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Category: Balance, Emotions, Fitness, Flexibility, Integrative Band, Nutrition, Partnering, Personalize 5, Rhythm, Selfseeds, Stillness, Weight Distribution
Tag: endurance, NASM, personal trainers certification, power, Selfseeds Program, stability, Strength, updated physiological and psychological training approach