yoga vs. pilates

I welcome questions from students, friends, family and even strangers about yoga practice. I love when people are honestly curious about yoga and I'm glad to help them understand a pose or explain why we do certain things the way we do in class. But lately, an exceptional amount of students and non-student's-alike have been asking me about...Pilates?

Joseph Pilates working with a Pilates invention

Although I know the basic concept of Pilates, I am not a Pilates teacher, nor have I ever taken a class. I know that Pilates has many of the same goals and benefits as yoga (lengthening and strengthening all the muscles of the body using mindful movements, breathing techniques...etc). They are both mind/body disciplines as opposed to regular exercise, but I've read that Pilates is more "core focused" than yoga.


As I began to dig a little and research the history of Pilates, I found that it was developed by German boxer, Joseph Pilates, during his stay in a British internment camp during World War I. 

"Born in a small town near Dusseldorf, Germany, in 1880, Joseph Pilates was a small and sickly child. Given an anatomy book by a family physician, Joe began his study of the human body at an early age. The son of a gymnast father and naturopath mother, Joe later became a skilled boxer, gymnast, circus performer, skier, and diver; he also practiced yoga and Zen meditation. Through his own physical transformation, Joe used his ideas and inventions to help wounded soldiers in WWI and came to realize the simple truth and Power Pilates motto: movement heals." - Novi Pilates

Joseph Pilates - enjoying one of his creepier-looking Pilates apparatus: the Cadillac.

I love that he not only practiced yoga and meditation, but that the core concept behind Pilates is "movement heals." So although some Pilates apparatus can look foreign or intimidating, the creative idea formed when Joseph Pilates was rehabilitating wounded soldiers. He began experimenting with springs attached to hospital beds and the first piece of Pilates apparatus – today known as the Cadillac – was born. Patients were able to perform resistance exercises while still bed-ridden and Pilates discovered that this sped their recovery. Very cool.

Pilates working with an apparatus

Joseph Pilates likened the use of machines and apparatus to a tool such as a screwdriver. "Imagine, if you will, putting a screw into a wall using just your fingers. Now imagine putting that same screw into a wall using a screwdriver. This is mechanical advantage." - Pilates

Aren't you relieved to know more about Pilates machines?  They're not torturous contraptions made to force people into unnatural contortions after all! ;) Learning the history behind them makes a lot of sense and they're still used often today in many studios. Now, all I needed to do was try some Pilates myself and share my experience!

Unlike looking up yoga studios and easily finding a few around my zip-code, I really had trouble locating a place to take Pilates. So much so, that I only tracked down two studios offering regular Pilates that were even remotely close to me. I was excited to finally find them, but not so excited once I found the price. While a 1-1.5 hour yoga class taught by a certified instructor in a studio will run you about $12-$15 in my area, you can expect to pay $40-$55 for one Pilates class. Ouch. Clutching my $40-$55, I considered that I could either get 3-5 yoga classes, buy 3 Pilates DVDs, or try 1 live Pilates class. It didn't take me long to decide that a live class was about $18 more than my little experiment was worth. I ventured to Netflix for free. Maybe not the purest experiment at this point, but enough to give me an idea of what Pilates is about.

Just like yoga, there were a lot of different types. Pilates with weights, relaxation Pilates, cardio/power Pilates and even Yoga/Pilates fusion. Fittingly, I went with Pilates for Dummies.

As it turns out, a lot of the poses are similar between yoga and Pilates. Michelle Dozios began by speaking about neutral spinal alignment, pelvis position and offered modifications for many poses to make them easier or more challenging. She also stressed the importance of quality movements over quantity of movements, urging students to not compromise the integrity of the poses as fatigue sets in.

As far as the actual postures, the main difference I noticed is the repetition of movements and poses. Reminiscent of an aerobics class or cardio exercise routine, pilates involves a lot of small pulsing motions or repetitiveness of movements. I understand the reasoning behind it (especially knowing the history of the form), but as a totally biased practitioner, I found the repetition to be..well...repetitive. :) Although repetition has it's place and can be important sometimes, I enjoy being able to focus more deeply into a yoga posture and my breath flowing from one pose to another. With practice though, I'm sure that Pilates could be made to be much more meditative.

I also learned that when they say that Pilates is "core-focused," they really mean it! So much of this workout was directly intended to strengthen the abdominal muscles that I felt like other parts of my body really missed out. Unlike the length and relaxation I feel throughout my whole body post-yoga, I still definitely felt stiff in certain areas. My abs were definitely sore, which is fine, but this particular DVD didn't leave me feeling completely refreshed afterward.

When I was finished with the Pilates workout, I ended up going through some yoga asanas. (Is that cheating? Hehe!) In my defense, I really felt like I needed it, both physically and mentally. Pilates, like yoga, claims to be a mental discipline, but at it's core, is really meant to be more of an exercise. I felt that the meditative aspect was lacking. Keeping in mind that this was not in a studio enviornment and is my first Pilates experiment, I wouldn't expect a transcendent experience.

Overall, I'm glad I tried it and would recommend it as a supplemental exercise for those wanting to work on core strength. I say "supplemental" because I personally feel that it's important to give attention to all parts of the body and mind in order to lengthen muscles, correct posture, create muscle memory and truly unwind. To that end, I feel like yoga always gives me just what I need, inside and out, from head-to-toe....but again, this entire blog is biased. :)

a twist a day....

....keeps the physical therapist, doctor and psychologist away. I speak the truth! But allow me to explain. There are many different types of twisting yoga asanas, from gentle lower back rotations to challenging full spinal twists. When practiced mindfully and carefully, honoring any injuries or discomfort, twisting yoga poses can keep you healthy and offer an array of health benefits.

Sadie Nardini twisting in Half Lord of the Fishes Pose

1.) Twists directly stimulate the digestive system and circulation. That's a pretty big deal considering that 70% of your immune system resides in your digestive tract. Proper circulation allows the body to function properly as a whole, stay fully hydrated and increase joint mobility.

2.) Twisting yoga poses actually massage inner muscle and internal organs. Cool, huh? As we compress our torso and diaphragm in a twist, fresh oxygen and blood flushes out toxins and impurities in areas that don't normally get much attention. Deep twists allow you to wring out and refresh your organs! Ahhh!

3.) Relieve back pain. We all have it sometimes, don't we? That poor ol' lower back is responsible for supporting a considerable amount of weight as we stand, sit (or slouch) throughout the day. Pressure on the lower vertebrae restricts circulation to the entire area, but twisting can help relax surrounding muscles, restore circulation, increase range of motion and aid in correct posture. Woohoo!

4.) Tone abdominal muscles. Although we keep our bellies soft in twists, twisting deeply engages and stretches all of the abdominal muscles. With regular twisting practice, abs will lengthen and tone naturally.

5.) Reduce stress and anxiety. As with any yoga pose, the practitioner works to focus on the present and quiet the chattering mind. But twists are especially beneficial for stress because they feel so restorative! With each inhale, focus on lengthening the crown of the head up and out, lifting the spine, and with each exhale, twist a little deeper.

Challenge yourself to practice just one twist a day and see how it can change your practice and revitalize your health! As we head into fall allergies, cold and flu season, stay tuned for a more detailed post on yoga for a healthy immune system. 

give up aspirations

The Pittsburgh yoga community is really coming along. Just this past month, they held their first annual yoga fest, featuring Sherri Baptiste. During that event, Sherri Baptiste reiterated over and over that, "the Pittsburgh yoga community is really doing something big," and although I got the feeling that she probably repeats this all over the world to every city she travels to, she was right about Pittsburgh.

Bryan Kest - yoga instructor & pioneer of the term "Power" Yoga

In the past few years, more and more studios have opened up and succeeded in the Pittsburgh  area. The more serious yogis we have, the more demand there is for seriously awesome instructors. Bryan Kest is a world-renowned yogi, teacher and mentor. I've admired his teachings in various videos and books, but in October, I will have the opportunity to take a Power Yoga Master Class from him, right here in Pittsburgh. To give you an idea of his popularity, here's what Bryan's schedule looks like: Mexico, Guam, Philippines, Australia, Korea...Pittsburgh. :)

As the date draws closer to the sold-out October class, I find myself becoming somewhat... nervous? Between my long daily commute for my full-time job and teaching yoga part-time in the evenings, I've only been squeezing in short daily practices for myself. I'm thankful for each practice, but I feel like I've plateaued physically and mentally. My little bucket-list of goal-poses has gathered dust and I'm afraid that I'll be unprepared for such a demanding class.

Just as I my guilt really began to settle-in and I felt like a lazy yogi and inadequate teacher who would spend half of this master class drooling in Child's pose, I ran across this quote from none-other than Mr. Kest himself:

"A yoga class is not a contest between you or anyone you may be practicing with. It isn't even a contest between you and yourself. Forget about how loose and strong you used to be way back when. Give up any aspirations of how loose and strong you hope to be one day. Just be where you are! Make that o.k. Doing yoga correctly means not trying to get anywhere, but being where you are as fully as possible. You'll benefit from class by your effort regardless of how far or deep you get. As long as you are feeling it and you are breathing calmly, you're practicing correctly." - Bryan Kest

  

I know all this. But in my nervous excitement for this class, how easily I had forgotten my real goals! No one should be judging me, but I should not be judging myself either. "Giving up aspirations" is unnatural for me and finding peace exactly where I am is a part of my yoga journey that I struggle with. In our culture and as a teacher, it's easy to slip into the habit of being goal and results-oriented. Sometimes we all need little reminders to practice contentment and self-acceptance with the same effort we put into asana.

I hope this blog post finds you well and content with wherever you are! Namaste!

Read the follow-up post on the Bryan Kest class here.

juicing basics

Red Pepper, Carrot, Ginger, Green Apple & Cucumber

If you've never juiced before, the idea of it can be a bit intimidating. Before I started juicing, I had lots of questions like: Why juice? I drink V8 and Orange Juice, so I'm good, right?  With a little time and a lot of research for my husband and I, I've come a long way from when I started experimenting with juicing. If you're thinking about starting, there are a few basics you should know. Maybe I can help you avoid some common mistakes and answer all of your unspoken questions! :)

Why juice at all?

So first of all, you might be wondering why people juice anyway. "Why don't you just eat the food, you hippie?" is a valid question, but when fruits and vegetables are juiced, they essentially become homeopathic. Since all the pulp is removed, there is nothing for the body to digest; pure and powerful nutrients are absorbed directly into the bloodstream, giving the digestive system a break. You would probably not sit down and eat an entire bunch of raw kale, an apple, a raw beet, 4 carrots and a hunk of raw ginger, but juicing allows you to take in an exceptional amount of nutrition from a wide variety of raw vegetables. There is no way to cook vegetables that does not break down at least some of the nutritional value, so juicing is a simple way to harness their enzymes and get a boat-load of nutrition in an easy way. According to the latest research by Professor F.A. Popp and Dr. H. Niggli:

"Raw juices are also replete with biophotons – those light rays of energy plants get from the sun. When we pasteurize juice (all commercial juices are pasteurized even the ones in store refrigerators) those beautiful rays of energy are destroyed. Biophotons are an important factor in converting food to energy."

Beet, Cucumber & Spinach

What can I juice?

When you first get a juicer, it's inevitable that you will play around with ingredients. What you have on hand, what might taste good or what you have leftover from other recipes will all end up in your juicer, but they might not all be safe or easy on the palate. Keep in mind that fresh juice will not taste like salted or sweetened fruit and vegetable juices you buy in a store. In my opinion, some juices are definitely acquired tastes.

That being said, you can juice just about anything (always follow the directions and guidelines that come with your juicer model). It's normally recommended that your juice consist of a considerable amount of vegetables and very little fruit juice. You can start with some of the sweeter vegetables and fruit and work on weaning onto a more balanced ratio.

Two reasons to juice more vegetables than fruit:

1.) You will avoid unnecessary or dangerous spikes in blood sugar

2.) Raw fruits are usually much easier to eat raw throughout the day

For me, carrots are a great staple vegetable and green apples are my go-to fruit. They do have some sugar, so I never drink 100% carrot or apple juice, but they are both cheap, store well, juice well, and make a sweet compliment to any juice. From there, I add any variety of greens, beets, cucumbers, lemon, lime, peppers, squash, cucumber, mint, ginger root, asparagus and celery (both asparagus and celery can make the whole thing weird, so use sparingly). There are plenty of other vegetables and fruit to try, but these are just my favorites that taste good and juice well for me.

What do I need to juice?

Save a few of these containers!

     • A juicer (my first juicer was a Juiceman Jr. for $15 on Craigslist! It worked well for a year or so, until we decided to upgrade to a Champion)

     • Sharp knife/cutting board for chopping produce

     •  A wide variety of vegetables and a bit of fruit!

I keep a large fruit bowl in my fridge to organize and store all my juicing ingredients. That way, I don't accidentally use them for something else or forget about them. I also move leftover fruits and veggies into that bin. The plastic containers that you might buy spinach in, are great for fridge and juicing organization.

I'm also a big fan of seasonal farmer's markets and enjoy buying local produce whenever I can. I do buy about 95% organic produce, but in a pinch, I refer to the Dirty Dozen List and make sure to wash it well.

Can I juice on a budget?

Absolutely! Most of us end up wasting (or composting) imperfect produce at some point, but why not juice it? Things like spinach that is beginning to wilt, not-so-crisp carrots or bruised apples are no longer appealing to eat raw, but there's nothing wrong with juicing them (unless it's really just rotten!) You can still absorb all that nutrition through juicing.

For a while, as an experiment, I made 8oz. of juice a day. I calculated it to be about $1.75 a drink, or $12.25 a week. With the way I feel from my juice first thing in the morning, it's well worth it for me! If you have the space, consider growing some simple vegetables to supplement your juice as well. Juicing is a great way to manage bumper crops.

Can I use the juice pulp?

Juice pulp is amazing for composting. If you don't compost, consider juicing some vegetables and saving the pulp to add to things like zucchini bread, lasagna, soups or spaghetti sauces. It's a great way to sneak in some extra veggies. Here are some recipe ideas.

Or, if you want your juice to be a little more filling sometimes, you can always add some of the pulp back in. Just keep in mind, adding pulp back in does not offer quite as much benefit for your digestive system, so I wouldn't recommend this all the time.

Can I store juice?

Perhaps one of the only real downsides of juicing is that you should not bother trying to store it. Some juicers, like the Champion and other masticating-style juicers, claim that juice can be stored in the fridge in an air-tight container for up to 24 hours. But to be safe, for the most benefit and retention of nutrients that are effected by oxidation, it's recommended that you drink your juice immediately.

How much time does it take to juice?

Once you get a little routine, it's a quick process, in my opinion. All of my vegetables are ready to go in the fridge, so from start to finish, juicing only takes me 15 minutes in the morning. I drink my juice while I'm cleaning up and I have it all down to a science. 

Juicing can really be a great way to supplement your diet or jump-start your health if you're in a rut or having trouble incorporating vegetables into your daily routine. Consider the many benefits and maybe give it a try!

creativity grows where monotony sits...

As a fellow-blogger, fashionista, graphic designer and blossoming yogi, who better to write Wholehearter's first guest post than my inspiring friend, Lianna? She has some wonderful thoughts on shifting your focus and finding creativity in the most unlikely places. As an inspiration for your art, craft or daily life, enjoy her post!

It's that time again.  It snuck up on you, didn't it?  Just like a hungry zombie…doesn't it always? Time to clean the house, time to wash the clothes, time to mow grass, time to organize the garage (hopefully not all at once, though).  Oh, how we dread these moments…a perfectly good day that we have to watch swirl slowly and begrudgingly down the drain…harumph! >:-(  But wait, these normally arduous tasks can be used to your advantage.  You may not fully realize it, but these monotonous moments can be and lead to some of the most creative aspects of your day! 

Think about it.  Inspiration for whatever creative project you're working on doesn't flow directly to your mind when you sit down to create it (and if you're not working on a creative project, keep reading, this post might just help you find that creative project longing for your attention).  Inspiration is the key to any creative force.  And if you, like me, are a creator on a daily basis, finding inspiration doesn't always come easy.  So I give you this mission, should you choose to accept it.  While you're working hard dusting your wall art, separating your brights, pulling weeds on a bright, hot sunny day, or going through that old box of books, grab your inspiration while it's practically slapping you in the face! 

Look at that wall art you're dusting…you see it everyday, but do you actually take the time to look at it?  See that tiny couple walking at a mountain's pace around that 18th century village square…what a story they could tell!  What about those brights you're separating…those plum pants and that red striped tee make the perfect color combination for the ice cream shop logo you're working on!  You're drenched in sweat as you sit in the boiling sun pulling dirt and grass from the ground.  But listen, do you hear that bee buzzing in your ear, the birds chirping in an almost harmony, that faint bass beat of a passing car with it's stereo blaring, and your neighbor's radio (or I guess iPod, nowadays) slowly churning out that oldies tune you haven't heard in years, as they wash their car.  Listen close, this tune's kinda catchy!  Oh the garage, what a feat…and oh what forgotten treasures are hidden here, too!   While looking through the box of old books from your grandma, you come across a vintage cook book that has become new again with age…it's so funny how that works.  That recipe for almond flavored icing might just be the perfect touch to your "Fluff and Stuff" vanilla cake!

And while this practice can be effective for a lot of your chores, there are certain chores where direct inspiration might not come to you…for instance, while cleaning the toilet… and that's probably for the best.   So when you might not be able to draw this direct inspiration, let your imagination run wild!  Of course, be sure to pay attention to what your doing, but feel free to let your mind wander into distant lands, for creativity has no bounds!  This is a little different than chores, but every morning, during my usual "getting ready" routine, my mind is always buzzing with wording for wedding invitations and all the possibilities for the vintage-inspired aspect of my invitation designs! 

So keep in mind, when you have those dreaded chores to lumber through, this time your spending might not be such a waste because creativity can grow where monotony sits!  

Wonderful food-for-thought where you least expect any productive thoughts. Keep this positive attitude in mind for your next monotonous task! If you want some more of Lianna's inspiration, please be sure to check out her adorable Etsy page here, full of custom vintage cards and invitations. Thanks, Lianna! :)

BYS Yoga Field Trip

Just a quick little post to thank BYS Yoga in the Southside for a wonderful class this morning! We really enjoyed practicing in a new (and gorgeous) atmosphere complete with beautiful sights, sounds and smells.

Entrance from Carson Street

I swear I don't normally make it a habit of taking pictures of the bathrooms in yoga studios I visit, but I just couldn't resist! I'm a sucker for old buildings and these photos don't nearly do it justice!

Undeniably gorgeous room for practice

View from inside the studio, facing the lobby

Kristi Rogers led us though a truly dynamic flow with what I found to be original and insightful cues. She worked us all over the mat in creative ways, which helped me to stay focused and present in the practice. Interesting modifications were offered for some of my favorite poses, but many of my old faithful asanas were also included. 

The class was topped off with a generous and peaceful savasana, with little lavender eye pillows for all! (Too bad I can't sew, or this would be a great yoga DIY project for my little studio!) Overall, it was a wonderful experience and just what I needed this morning.

Namaste!

UPDATE: If you're interested in lavender eye pillows, I recently found a WONDERFUL supplier on ebay that I can't say enough about. She creates handmade eye pillows and neck-wraps with a huge selection of fabrics and scents. I ordered some lavender and patchouli pillows for my studio (at around $4 each) and everyone loves them! <3

5 reasons to try a neti pot

Cleanliness and hygiene are expected in our culture. We wash, cleanse, buff and moisturize our way to a clean and healthy body on the outside, but what about internal cleansing? When we think of internal cleansing, gross and uncomfortable processes come to mind. I realize that the idea of using a tiny teapot to pour saltwater up your nose may be off-putting, but what's worse: gently cleansing the sinuses or never cleansing the sinuses? Hmm.

"In the U.S., sinus problems are the #1 reason people see a doctor. With increasing pollution and chemicals in our environment, there is an enormous rise in the number of people who suffer from various forms of nasal congestion and respiratory illnesses." - healingdaily.com 

Standard porcelain Neti Pot - dishwasher safe

Neti is an important part of Shatkarma ("shat" meaning 6 and "karma" meaning action), the yogic system of internal body cleansing. Using 6 effective, albeit unconventional methods to cleanse the stomach, colon, nasal passages (neti), eyes, abdominal column and lungs, yogis believe that they are better prepared for yoga asana practice when the body is fully cleansed. Devout modern-day Hatha yoga practitioners will admit that not all 6 methods are necessary or beneficial for everyone, so I won't bore/disgust you with any detail on the other 5 (google at your own risk). But considering that a strong and successful breath is the most important part of yoga, (ujjayi actually translates as "victorious breath") I don't think it's too crazy to presume that us modern-day yogis could benefit from this ancient sinus cleansing practice that has been practiced for thousands of years. Following are 5 reasons why you might at least consider possibly maybe trying a neti pot someday...

This neti pot could be a nicknack.

 1.) Nothing works like a neti. Nothing. I don't care what your go-to allergy or sinus medicine is, I can assure you, it is not as efficient or as effective. Before my true I'm-so-stuffy-I'll-sell-my-firstborn-child-desperation sunk in, I sniffled my way through almost every allergy medication on the market. Allergies had me waking up in the middle of the night gasping for breath and glaring at every flower and blade of grass I laid my itchy eyes on during the day. It took me a few months of this misery to accept the fact that I did indeed have allergies and then a few more subsequent weeks to work up the nerve to buy a neti pot. I'm sure the clouds don't part for everyone's first neti experience, but that's how I felt. I didn't realize how stuffy I really was; I hadn't taken a full, unobstructed breath in months, so the relief was truly extraordinary.

Plastic Neti Pot

2.) Neti pots last indefinitely and are cheap. Purchase a name-brand pack of pills and you'll be set back $10-$15 for about 2 weeks of suppressed symptoms. Buy a neti pot for $7-$10 plus a small bag of non-iodized sea-salt for $4 and you have months worth of relief, even if you use it multiple times per day. The neti pot itself lasts forever, unless you get a porcelain one and accidentally bash it off of a porcelain sink.

3.) If you're really sick, you can use a neti pot every 2 hours. Since you're just using a warm saline solution, just like gargling salt water, using a neti pot often when you're sick is actually beneficial. Unlike loading up on Dayquil or Mucinex, you're actually doing something good for your body.

4.) Using a neti pot can help to naturally prevent allergies and colds. Think about it: all the dust and bacteria that's settling deep in your sinuses is flushed out.

Adorable pink WaiLana Neti Pot

"Many health practitioners consider the nasal passages to be the doorway for most diseases. The nasal passage, with its finely-tuned mechanism of hairs and mucus membranes, which are intended to catch and restrain foreign entities from entering our bodies, actually is one of the ways nature protects us from diseases. Unfortunately, this filtering mechanism can become overloaded through high exposure to pollution, chemicals, fragrances, pollen and dust. Cleansing this filter regularly allows it to operate more efficiently."

Rhino Horn Neti Pot.

5.) You will feel better. Often times, when I use my neti pot just for maintenance, I truly don't realize how stuffy I am on a regular basis until AFTER I use it. Don't wait until you're in the midst of a sinus infection to try it (unless, like me, true desperation is the only thing that could posses you to shove a teapot up your nose), but consider how it can benefit you now, giving you an advantage before cold and flu season strikes or improving your workout routine or yoga practice.

Terrifying stainless steel Neti Pot!

 I understand it's intimidating. When I first got mine, it sat and loomed at me from the bathroom shelf for a few days before I worked up the nerve to try it. Before I tried it, I thought about drowning, getting water in my brain somehow, and how much I hate getting water up my nose while swimming. It's not like that. It might take a few tries to achieve a comfortable and successful angle, but neti pots all come with specific directions and pictures. Lots of people nerdier and less bashful than me have even posted how-to videos. Whether your a yogi working on your pranayama or an allergy sufferer just trying to make it to winter, there's no denying the benefits of using a neti pot. And thanks to Dr. Oz (who, by the way, is a yogi), the neti pot is becoming a lot more mainstream. You can find them along with the fine grain non-iodized sea-salt at your local health store or online. As fall approaches and cold season descends upon us, consider giving it a try this year and see what it does for you!

olympic style breakfast

This breakfast smoothie might just make you feel like an Olympian. Or Popeye. I would drink it if I were either of those, but regardless, it will pump you up and fill you up, which is why I call it Olympic style. There are no actual recipe photos for this smoothie. You know why? Cause I ate it. This is a spin off of Oh She Glows Green Monster breakfast smoothie and it is my favorite fast and delicious summer breakfast. But I have 2 not-so-secret ingredients....

Bolthouse Farms Vanilla Chai Tea instead of milk and Dark Chocolate Dreams by Peanut Butter & Co. instead of almond butter make this breakfast smoothie amazing! I bet you can even trick kids into drinking it! Both of these ingredients also pack a ton of protein, making this simple smoothie surprisingly satisfying.

Throw this in your blender and drink it:
1 cup Bolthouse Farms Vanilla Chai Tea
1 peeled, frozen banana
2 handfuls organic spinach or 1 handful kale
1 tbsp ground flax
1 tbsp Dark Chocolate Dreams
3 ice cubes

If you've never had a green smoothie, don't be scared. This one tastes like a chocolate/peanut butter awesome chai banana. Trust me, spinach is very sneaky. If you're not sure about the Vanilla Chai or Dark Chocolate Peanut Butter, Bolthouse and Peanut Butter & Co. both have other interesting and decadent flavor combinations to try like Mocha Cappuchino or The Bees Knees, so check out your local grocery store. 

And one last thing, if you don't usually buy organic produce, do try to use organic spinach or kale. Both are on the Dirty Dozen List, meaning they get the most exposure and absorption of dangerous amounts of pesticides and chemicals.

The Dirty Dozen & the Clean 15 Shopper's Guide

Enjoy your breakfast and let me know what you think if you've never tried it! :)

dirty yoga mat DIY

Yes, that's right! A DIY project on how to make your very own filthy yoga mat!

1.) Attend a hot yoga or Bikram yoga class

2.) Roll your mat up and allow it to fester until your next class

3.) Repeat

Although the above is totally accurate (and repulsive), this blog post is meant to help you avoid a dirty yoga mat. :) If you don't practice very often or are worried about damaging your mat, choose one of the following simple methods and clean that mat!

Every once in a while for a deep clean, it's usually fine to throw your yoga mat into the washing machine. (*Some mats recommend front load washers without the agitator) If you have a cheap mat, (like my first $10 mat that I tried to wash weekly) it will fall apart after a while. My poor little bright green mat hung in there for almost a year before my yoga instructor so delicately pointed out that she had little pieces of my mat on her mat. I was the only one in the studio with a disheveled neon green mat, so it was clearly my mat chunks. I hung my head in shame and set out to find a new mat and cleaning regimen.

Natural Fitness Yoga Mat

After some researching, I decided I wasn't quite ready to spring for a Jade mat. (Their cheapest mats run around $60-$70) So, being the frugal idiot that I am, I decided to trust the Amazon reviews and try a $50 mat from Natural Fitness that I'd never even laid eyes on, let alone touched. Saving my spare $10 for a trip to Chipotle, I happily ordered the all-natural rubber mat online, knowing that they would plant a tree when they received my order. Aww...how sweet.

Before I even got the whole mat out of the package, I could tell it wasn't for me. It just didn't feel right. (Don't you wish there was a yoga mat shop equivalent to Ollivander's Wand Shop!?) The mat was durable, but ultra thin, super heavy and not sticky at all, so it wouldn't even work for doubling up with a cheaper mat. I tried to force myself to like it for a good 3 months before finally purchasing another cheap sticky mat for $12, bringing my grand total $62, $8 away from a nice Jade mat. I still use the Natural Fitness one and am purposefully hard on it. I use it outside often and I throw it in the wash all the time, hoping it will soon be destroyed enough to justify purchasing a new mat.

ANYWAY, as for my other new cheap mat that doesn't like the washing machine, I decided I may as well at least use something natural, antibacterial and preferably cheap. So, I turn to...vinegar! Although the salad smell dissipates as the vinegar dries, I definitely hoped to tone it down a bit. 

If you're used to cleaning with vinegar, try this recipe:

1 part warm water to 3 parts white vinegar
About 9,387 drops of lavender essential oil

Simply mix together in a clean spray bottle, and use after each practice. Spray and wipe down both side of your mat. Be sure to dry it with a soft, dry cloth and hang somewhere to dry thoroughly. 

The cleaning part of this formula works very well. I'm just not sure how I feel about introducing any vinegar scent into my yoga studio. It's one thing for the shower to smell like pickles for a while after cleaning, but I don't like my studio smelling like pickles. Ever.

Another option for a deep clean is to put your mat in a bathtub with a few inches of very hot water (be sure to remove the cat, first, if you have one). Add about 3 cups of vinegar, stir it around and allow it to soak for at least an hour. Then, using a cloth or soft brush, scrub down both sides and rinse thoroughly. Hang it to dry. (Bonus: Your tub ends up cleanish, too!)

Squeaky clean yoga mat

Method Lavender - all purpose

A few more ideas: I've been in studios that offer Clorox wipes for post-yoga wipe-downs, homemade concoctions, as well as pricey eco-friendly mat cleaners made with unicorn tears and Fiji water. My favorite cleaner? I really enjoy using diluted Lavender Method. I buy the bulk re-fill size as an all-purpose cleaner to use all over my house. It smells amazing and does a good job without leaving any residue (when diluted). So basically, your favorite cleaner is probably fine, but when in doubt, just dilute it and use whatever you like!

*As a word of warning, most yoga mats do not dry in one day and can be very annoying and dangerous when slippery. Once you flow from a Downdog to a face-plant on an improperly dried mat, you may plan ahead next time to have a back-up mat or use a towel over your mat for your next practice.

However you clean your mat, just be sure to clean it in the first place! It's easy to forget if you roll up your mat after practice and stow it away, but it doesn't take long for a mat to stain or harbor dirt and bacteria. And trust me, there's nothing like the smell of a large, sweaty piece of rubber, so if anything, clean it for your fellow-yogis! Namaste :)

Latest post: Take a gander at the new upcoming classes, field trips and workshops. http://wholehearter.blogspot.com/p/wholehearter-yoga.html... wholehearter : class schedule

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