Wednesday, October 10, 2012

raw breakfast "cereal"

Fall is a time for comfort food, but we still need to fuel our bodies with raw (living/uncooked) fruits and vegetables. Especially in the morning, it's important to give your body and metabolism a jump-start with a healthy breakfast. This simple raw cereal is a great way to get tons of nutrients in one hearty bowl. Eat it for an afternoon pick-me-up or savor it in the morning. 

raw cereal recipe : wholehearter
Raw Cereal

Modify this base to accommodate what you have around and what you're craving!
1 chopped pear
1 chopped apple (I used Honey Crisp)
1T shredded coconut
1T raisins or dried cranberries
1/4c chopped or sliced raw almonds
1T sunflower seeds
Dash of cinnamon


Mix this all on a bowl, splash with almond milk if desired and enjoy your breakfast! :)



Monday, October 8, 2012

yoga for the hiccups!?


Ask anyone who's ever been around me during an episode and they'll confirm that I get very unusual, violent hiccups. There's no muffling cute little "hic" noises for this girl because my hiccups sound more like some sort of hungry jungle bird. A widely accepted consensus for the animal most closely resembling the sound is...a Velociraptor...and it's embarrassingly accurate.

yoga for the hiccups : wholehearter

Besides the terribly loud noise, my hiccups also manifest at an abnormally fast pace with intense diaphragm spasms. They're painful. And they don't go down without a fight. Holding my breath, chugging water, chewing gum, being startled, swallowing sugar, hanging upside down, and drinking water with a freshly snuffed out match are among a few of the worthless cures I've tried. (I would not have attempted many of these "remedies" on my own, but people try to "help" me...or something.)

Anyway, yoga continues to amaze me as it aids in healing many aches, pains and ailments. I've had luck with yoga helping me in so many ways, so why not hiccups? I tried various pranayama (breathing exercises) such as alternate nostril breathing, ujjayi breath and uddiyana bandha (abdominal lock) to no avail. I had no idea what I was doing, but since hiccups originate in the diaphragm, I knew that some sort of pranayama should work.
Vagus Nerve Image

After a ton of research, I ran across this blog and found that jalandhara bandha is believed to stimulate the vagus nerve. What's the vagus nerve? Apparently, the vagus nerves carry a wide assortment of signals to and from the brain and are responsible for a number of instinctive responses in the body (ie. hiccups). Stimulation of the vagus nerve can be used to treat various medical conditions such as epilepsy (or hiccups)! Interesting stuff.

"The home remedies used to stop hiccups are believed to work on two principles. One way to stifle hiccups is to overwhelm the vagus nerve with another sensation. The vagus nerve signals the brain that more important matters have arisen, so it's time to knock off the hiccups. Other methods interfere with breathing, increasing the amount of carbon dioxide in the blood. This probably causes the body to become more concerned with getting rid of the carbon dioxide than making hiccups." - howstuffworks.com

This seemingly explains why some people/hiccups respond to being scared or distracted, while others have luck with breathing in a paper bag or swallowing sugar. Needless to say, during my usual violent inconsolable hiccups, I tried the jalandhara bandha and to my utter amazement, it worked within a few breaths. So for those of you who are like me, please enjoy the following easy instructions next time you get the hiccups!

How To perform jalandhara bandha (chin lock):
*Use caution or seek guidance if you suffer from low blood pressure, respiratory problems or neck injury.

1.) Find a comfortable upright position with a long, straight spine. Press the shoulder blades together to lift the chest upward toward the chin (don't press the ribs forward). Simultaneously, drop the chin toward the chest.

Yoga Journal tip: "Jalandhara requires the chin to rest comfortably on the sternum (neck flexion). Many beginners make the mistake of only lowering the chin; in fact your chin should be met half-way by the elevated sternum."

2.) Lengthen the back of the neck and begin to take deep, long diaphragmatic breaths in and out through the nose, pulling air from the pit of the belly. (Similar to ujjayi breath technique)

3.) Take 5-10 long, slow breaths through the nose with the chin tucked and the sternum lifted. Enjoy the rest of your hiccup-free day! :)

Namaste, people.


 
Wholehearter on Facebook: Normally, I don’t make a habit of taking pictures of people in savasana, but Zero's not a person. ...
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Thursday, October 4, 2012

hiking trail or walkway?

It only takes 1 trip (pun intended) across this eyesore to realize that it is an absolutely terrible excuse for a walkway. Someone, sometime long ago, had the idea to nestle stepping stones at awkward distances between piles of large rocks. This person did not own a level and did not understand the function of a walkway. In less than a year's time, we've stumbled many times and twisted many an ankle just trying to navigate the ten feet from our driveway to the safe, level surface of our patio. Moving furniture in and out has been a joy, and trying to clean the path from grass clippings, ice, weeds or other junk is futile. And if you should ever forget to leave the outside light on at night, you might as well just fall down now.

The original genius path design...
When we began tearing it out, we really didn't have a plan for what to do instead, but we knew that bare dirt would be significantly safer than the current path (as would the path to Mordor). We were tired of worrying about guests and yoga students suing when they stumble across this treacherous obstacle and we already tended to walk around it instead. So, out it came...

We also decided to remove a treacherous strip of river rocks that was bordering the sidewalk all the way down. It was unnecessary and only served as (yet another) tripping hazard, harbor for grass clippings and home to unnecessarily large and terrible spiders. Plus, we wanted to move more rocks. ;)
The original area next to the sidewalk

Some progress removing the rocks to fill and plant grass
Together, it took us a few arduous days to load up all the rocks and relocate them to other areas.

Rocks removed, & peony bush was transplanted at an inopportune time (lower right)
If you're wondering, the small layer of rocks remaining along the sidewalk was left intentionally. We discovered a french drain underneath that is probably long filled up with silt, but just in case, we decided to keep it semi-covered with rocks to allow for drainage. Once we got all the rocks out of the way, it was time to transplant a few plants and then dig up the actual walkway.

As much as I like digging and gardening, none of this was really that fun. Thankfully, we only needed about 2 tons of topsoil to fill in our trenches. For now, we will plant grass even where the old walkway was. (When we're ready to add a new one, we won't be using the same angle to connect the patio to the driveway anyway.)


Filled in and grass seed planted!

Not quite done, but almost!
Turns out, I don't know how to plant grass properly. I would consider my thumb to be green, if I do say so myself, but I've never planted grass before and I guess I just assumed that...well, it's GRASS, how hard can it be? It'll grow if I love it and water it. I arbitrarily sprinkled some seeds onto my soil and watered it daily for about 2 weeks (using free water from our rain barrels!). I was excited when the baby grass started to sprout, until I noticed how sparse it was. Should I throw some hay on it? People do that, right?

Baby grass!
My loving husband (former landscaper of 5 years, but wasn't home when I "planted" my grass) lovingly pointed out that I probably should have poked the soil with some kind of tool I don't have and then spread peat moss over the top (also don't have) and covered it with something I do not have. Whatever. It'll still fill in, right? :)

Even if it's dirt and grass seedlings for a while, I'm still very glad to have the ugly, dangerous old walkway gone. I'm not going for an award-winning lawn, I just don't want to fall on my face. Stay tuned for updates and the new walkway installation to find out if it's a "do it yourself" or "do not do it yourself" project. :)