I’m just a yoga beginner and went to Yoga Journal’s website – http://www.yogajournal.com/ – to get the proper names of the poses, FYI.

Every morning, after drinking a large glass of water and taking a probiotic, I do the routine below. Elise Lorimer, who teaches at Spirit House, introduced our Sadhana class to this modified Sun Salutation sequence and it is HIGHLY addictive. I feel great when I do it and mildly guilty when I don’t. It truly takes less than 10 minutes and gives you a lot of bang for the buck…everything gets toned and stretched. Enjoy!

5 times:

1. Tadasana (Mountain Pose)
2. INHALE: Urdhva Hastasana (Upward Salute)
3. EXHALE to: Uttanasana (Standing Forward Bend)
4. INHALE: Ardha Uttanasana (Standing Half Forward Bend)
5. EXHALE to: Uttanasana (Standing Forward Bend)
6. INHALE: Urdhva Hastasana (Upward Salute)
7. EXHALE to: Tadasana (starting point)

3 times:

1. Tadasana (Mountain Pose)
2. INHALE: Urdhva Hastasana (Upward Salute)
3. EXHALE to: Uttanasana (Standing Forward Bend)
4. INHALE: Lunge (right foot back, then left foot back)
5. EXHALE to: Adho Mukha Svanasana (Downward-Facing Dog)
6. INHALE: Plank Pose
7. EXHALE: Chaturanga Dandasana (Four-Limbed Staff)
8. INHALE: Urdhva Mukha Svanasana (Upward-Facing Dog Pose)
9. EXHALE to: Adho Mukha Svanasana (Downward-Facing Dog Pose)
10. INHALE: Right foot forward (lunge)
11. EXHALE: Left foot forward to Uttanasana (Standing Forward Bend)
12. INHALE: Urdhva Hastasana (Upward Salute)
13. EXHALE to: Tadasana (starting point)
14. Tadasana (Mountain Pose)
15. INHALE: Urdhva Hastasana (Upward Salute)
16. EXHALE to: Uttanasana (Standing Forward Bend)
17. INHALE: Lunge (left foot back, then right foot back)
18. EXHALE to: Adho Mukha Svanasana (Downward-Facing Dog)
19. INHALE: Plank Pose
20. EXHALE: Chaturanga Dandasana (Four-Limbed Staff)
21. INHALE: Urdhva Mukha Svanasana (Upward-Facing Dog Pose)
22. EXHALE to: Adho Mukha Svanasana (Downward-Facing Dog Pose)
23. INHALE: Left foot forward (lunge)
24. EXHALE: Right foot forward to Uttanasana (Standing Forward Bend)
25. INHALE: Urdhva Hastasana (Upward Salute)
26. EXHALE to: Tadasana (starting point)

Image by Monkeybusiness/Dreamstime.

1. Daily probiotic (either pill or drink) plus a large glass of water upon waking.

2. Morning yoga: it takes me less than 10 minutes and it’s a nice daily warm-up (will post a step-by-step tomorrow).

3. AM ‘super foods’ shake: I’ve been making the same shake every day for two months and counting. I think it can now be called a “habit” (will post my recipe next week).

4. Limited intake of beef, pork, wheat and sugar, for the most part.

5. Room-temperature water (not ice cold anymore) in copious amounts.

6. Not eating ANYTHING after 7pm (the only exception is if we’re at a party).

7. Nightly body brushing and slathering with virgin coconut oil (see my previous post on this).

The CLEAN cleanse officially ended over a month ago and I thought I’d give an update on which New Year’s resolutions/habits I’ve been able to keep. This list represents the most significant changes I’ve noticed. Overall, I feel healthier, sleep better and have considerably higher energy levels than before.

Work-wise and volunteer-wise, I am handling more projects simultaneously than I can ever remember. Not that this is necessarily a good thing, but my focus and effectiveness are way up. I just need to scale back a bit on extra commitments in order to tackle some long delayed personal projects (like de-cluttering our house… yeah!).

I will try to post on the above items in more depth in the near future… stay tuned!

So we finished the CLEAN cleanse last week. After twenty-one days, we lost a collective twenty pounds and juiced and smoothie’d our way to feeling younger and healthier.

Frankly, the hardest part of the cleanse was actually coming off it and figuring out how to eat normally again. It was almost as if we had to define a new “normal” for us.

I’m fairly positive we won’t go back to eating as much red meat (sorry boys!) and will have juice or smoothie meals a few times a week. We’ll also keep eating “super foods” like organic wild blueberries, Goji berries, Hemp seeds, Maca powder and chia seeds. They give you so many nutritional benefits and they’re small, easy to eat and surprisingly tasty.

I must say it’s difficult to go back to a traditional breakfast when you can load up a smoothie with the equivalent of 5 to 9 servings of vegetables plus omegas equal to a slice of salmon. Energy-wise, we felt very even-keeled and positive; I got more done the first two weeks of the cleanse (work-wise and on the home front) than any other time in recent memory. It may have been the new year’s burst of energy, but you never know… all the extra vitamins, minerals and nutritional supplements shouldn’t be discounted.

I think, overall, the CLEAN cleanse is a very good thing to do, at least once per year. And it’s especially wise to eliminate as much sugar, alcohol, caffeine and red meat from our diets as possible year round.

On the plus side, I feel incredibly lean, healthy and fit. My skin is softer than imaginable; the texture is very satiny and I love that. If you’ve ever experienced aging, dry or winter skin, you will appreciate the effects of the cleanse plus the nightly body brushing and coconut oil.

But, there is a downside. You will be hungry on the CLEAN program… frequently.

We went to bed many nights feeling the kind of hunger that makes you a bit nauseated. We never cheated (ate something past 7pm) but it was very hard and in hindsight the most difficult aspect of the cleanse to manage. I didn’t sleep as well as the book advertised either; too many nights I had to get up to go to the bathroom because of all the water I’d been drinking. My brain would race around afterwards and it was hard to get back to sleep.

Lastly, we had three weeks of diminished family dinners because we kept the boys on a normal eating regimen. It was incredibly hard, too, to make delicious-smelling meals and not be able to eat them! The boys are not as leftover-concious as we are and we didn’t adjust our recipes to make smaller amounts to avoid too many days of the same thing. Note to self: fix that next time.

And, yes, there will be a next time. I like the fact that annual cleanses spur a mental, physical and emotional refresh. I have become addicted to eating in such a “clean” manner and will make wholesale changes from here on out.

Bottom line: the CLEAN cleanse is a keeper!

Have you ever tried a Goji berry? They have been used in Asian herbal medicine for over 5,000 years (according to the back of the above package). Apparently, they are one of the most nutrient-rich foods on earth. Goji berries are a vegetarian form of protein, packed with essential amino acids, Vitamin A and Vitamin C. They also have over 20 trace metals including zinc, iron, phosphorus and riboflavin as well as carotenoids, including beta-carotene.

Go Goji berries!

All I can add is that they are really fun to eat atop a smoothie. They’re pinkish-red bits of crunch and they make me feel like Pebbles Flintstone. I can’t eat them without thinking that they are something she would like.

So, if you want to get in touch with your inner cave girl, head over to Whole Foods and pick up a bag.

Let me know how you like them, ok?

Last year, I had a very creatively fulfilling website project fall into my lap courtesy of Judy Sieber, my treasured friend and client (Emily Joubert Home & Garden if you’re new to the blog). Judy’s friend, Nikki, was in the process of re-doing her website to accommodate the needs of her growing spiritual community and enlisted my design help to create a brand new online space.

Nikki is an ordained interfaith minister and Spirit House is a place to explore spiritual practices including meditation, yoga, Buddhism, etc. If you are interested in checking out the Spirit House site (and my designs), please go to http://spirithouse.org/ – there is a thriving online community if you are intrigued enough to join the discussions!

For me, Spirit House is a place to explore my higher self and place in the world. Back in September, I participated in my first Sādhanā and found it so motivating and supportive, I’m back for another one.

[From Wikipedia] Sādhanā, literally “a means of accomplishing something”, is spiritual practice. It includes a variety of disciplines in Hindu, Sikh and Buddhist traditions that are followed in order to achieve various spiritual or ritual objectives.

Under the tutelage of our lovely teacher, Elise*, we are embarking on another 30-day commitment to a spiritual practice.  Again, we are choosing one of three focal points:

Vira Sādhanā: Warrior practice, energizing and challenging.

Bhakti Sādhanā: Devotional practice, centered around the heart.

Shanti Sādhanā: Peace-filled practice, self care.

The first time around, I chose Shanti because I had gotten a bit off track ignoring my own needs in service to others and my (philanthropic) ideals. Shanti was a good fit then and I highly recommend it for busy moms who need to strike a better balance between motherhood and personhood.

Each Sādhanā begins with creating a Sankalpa, a statement of intent that encapsulates the primary desire or need. The next step is to consider the purpose of the Sādhanā, and what may stand in your way (Samskaras). Then, you create an altar where you can place items for daily inspiration/reminding. Lastly, you investigate what seed mantras, asanas, readings or other activities can be integrated to support this current evolution.

Above is a peek at my altar for the Vira practice (the change to red hair might have been a not-so-subtle clue it was time to embrace my inner warrior!). In my mind, the fresh flower symoblizes beauty and creativity and reminds me to pause and reflect on the blessings of beautiful friendships and creative pursuits. The candle lights the way and lavender honey (from Bee Kind, no less) reminds me to ‘be kind’ as I fight the good fights. The photo of my family is an old favorite and is an eternal reminder that everything begins and ends with LOVE.

Peace to all of you!

*Elise’s website: http://eliselorimer.com/Main/Om.html

I’m ingesting so many coconut products I might as well be in Hawaii.

From homemade coconut milk (in morning shakes) to coconut water (as an alternative to plain water) and coconut oil or cream (applied after body brushing), I’m in a raw coconut dream state. Not to mention a little coconut/chocolate coma from Snake & Butterfly every now and then.

Serendipitously, when I walked into Whole Foods earlier to get ingredients for chicken stock, a scent wave of distinctly Hawaiian origins enveloped me. What was it? Why, the incomparable aroma that only comes from fresh tuberose! Tuberoses always make me think of Hawaiian leis, though I’ve never actually had one made of them.

And when I think about Hawaii, I contemplate the really terrific fish you can only get there. Has anyone been to the outstanding restaurant, Pacific’O, on Maui? I daydream about their ultimate fish dish, The Vana, I had OVER TWO YEARS AGO. I still think about it almost every time I eat fish. It was total nirvana on a plate (Indian spices dusting a perfectly cooked piece of Hawaiian fish with an impossibly long name). I’ve got a photo of it somewhere; I’ll try to dig it up along with a photo of the menu section describing the dish.

Back to the subject of tuberoses however…

I had a major miss last time I bought tuberoses; the buds never opened and turned brown after a few days. Such a waste. This time, however, the buds were partially open and the telltale scent of the Hawaiian tropics was in the air. I felt compelled to buy some (the price was great) and today’s warmer weather is awakening my inner travelista. Time to start a little Internet research for a future trip! Not technically on our travel horizon but maybe the Lottery Gods will find me and treat us…

It takes a bit of getting used to, if you’re a fan of sweet or even slightly sweet, well-rounded gourmet chocolate. But on the whole, it’s good.

Raw chocolate seems to have a healthful bitterness to it; in addition, it’s very dense and dark. Luckily, I’ve always preferred darker chocolates to milk or white, otherwise this might be too much for me. But the CLEAN cleanse only allows raw cacao, not conventionally processed chocolate. So here we are.

If you’re going to try raw, I recommend not starting with plain cacao nibs as I did – they are exceptionally bitter and hard. Rather, find a great local vendor like ‘Snake & Butterfly’ and try their Coconut Chocolate or Pecan Chocolate bites. You can find them at the Campbell Farmer’s Market (Sundays) and you’ll be glad you did. The coconut combo and pecan version are both delicious. Enjoy!

1. Organic chicken breast (whole chicken from making homemade stock) with freshly ground Tellicherry black pepper and Maldon sea salt.

2. Organic carrots from the Farmer’s Market (used in making aforementioned stock – they are delicious afterwards, so don’t discard with the celery and onions and don’t peel them either).

3. French green lentils sautéed with homemade chicken stock, onions, carrots, thyme and a bay leaf (I found the recipe on Whole Foods website at http://www.wholefoodsmarket.com/recipes/1707 )

4. A loose chiffonade of gorgeous radicchio and some leftover spinach – dressed with extra virgin olive oil and a really syrupy balsamic vinegar from Italy).

5. My sweet husband’s company (we’re doing the cleanse together).

Have you ever heard of Lacinato kale? Until I picked up the CLEAN book by Alejandro Junger I had not. It’s also known as ‘Dinosaur Kale’ or ‘Black Kale’ and it is, in my humble opinion, the tastiest green I’ve ever eaten. I have half a mind to rip out our fledgling swiss chard and put in a crop of kale instead. We’ll see, of course, as the plants are close to being ready to pick.

I think this green is called ‘Dinosaur’ kale because it truly looks like something dinosaurs would have eaten; I can just picture a Triceratops munching on these leaves and being as happy as we were.

Did I mention on the CLEAN detox you eat one solid meal per day (lunch)? Yesterday, we sauteed a bunch of Lacinato kale in olive oil, then topped it with freshly ground black pepper and Maldon sea salt (as a side to our Adzuki beans/brown rice main dish). The “Yum!” factor was so high, Tate traded the remains of his salad (spinach/radicchio with balsamic and olive oil) for a few more leaves off my plate and Paul’s. Really!

Needless to say, I ran to Whole Foods later that day since we had only bought one bunch at the Campbell Farmer’s Market (you never know how much you’ll like something and this had been our test batch).

I am very curious to try making ‘kale chips’ out of them when the cleanse is over (right now, vegetables should be raw or barely cooked). I found great instructions online if you want to check them out: http://fairfieldgreenfoodguide.com/2009/10/15/tuscan-kale-chips/ – bon apetit!

So this is breakfast on the cleanse: four supplements and a smoothie. Overwhelming, no? (kidding!)

I decided to ease my way in with something simple and not too green. This smoothie is called “Purple Haze” in my CLEAN recipe book. It was really delicious, if not totally filling. I think I’ll have to experiment with more protein add-ins next time as I was starving by 11am.

I made my own coconut water though and am feeling pretty good about that. It’s very easy: for every cup of 1/2 cup of raw, sun-dried coconut, add two cups warm (purified) water and let sit for 30 minutes or so… voila! Coconut water! Dr. Junger calls this coconut milk but I think it’s a misnomer; it is way too watery to be anything close to milk.

To my lovely and organic (and homemade!) coconut water, I added a scoup each of the two CLEAN detox powders (protein? supplements? who knows?), 6 ounces of frozen wild blueberries* (Trader Joe’s has them and they are organic to boot), a heaping tablespoon of raw hemp seeds and three ice cubes. We might have to invest in a new blender at some point during our cleanse; I don’t think our Waring is going to make it. Besides, ever since I read in Vogue that Gwyneth Paltrow uses a VitaMix blender, I’ve been obsessed with them (like her or hate her, she has the best kitchen gadgets and access to restaurants, chefs, etc).

The smoothie was thick enough to eat with a spoon and I felt great afterwards (sometimes these super “green” types of smoothies make me nauseated). Very excited for lunch today (the one solid meal of the day) – roasted chicken with Dijon/lemon (mustard is allowed – yeah!), brown rice and vegetables.

Day one is going well… so far!

*Note to self: Apply Crest White Strips AFTER breakfast smoothie, not before.

For the past few nights, I have stripped down and used a long-handled natural bristle brush to gently stimulate my lymphatic system (per Alejandro Junger). The recommended technique is light brush strokes toward the heart. Try to get all areas equally, then smooth on the coconut oil and relax for a bit (remember to buff with an old towel before putting your clothes back on).

I feel like a new person already and it’s only the 6th of January… stay tuned because tomorrow is officially DAY ONE of my three-week detox/cleanse.