Browsing tag: wellness

  • October 26, 2020

    Let’s Talk About Intersectionality + Wellness: Moving from Allyship to Sustainable Activism

    “Beloved community is formed not by the eradication of difference but by its affirmation, by each of us claiming the identities and cultural legacies that shape who we are and how we live in the world.” – bell hooks

    If systemic oppression is intersectional then wellness should be too. Meet Melanie Klein @melmelklein Co-Founder of the Yoga and Body Image Coalition @ybicoalition and Anusha Wijeyakumar @shantiwithin Co-Creator of Womxn of Color + Wellness @wocandwellness who will be taking you through a series devoted to how we can apply an intersectional lens to our understanding and experience of the world and, more importantly, move into sacred and conscious action.

    The true change happens when we move beyond empty allyship to sustainable activism.

    Through this blog and chat series, we intend to hold space for this deep work with compassion, support and a commitment to community solidarity and uplift. Our aim is to create a thoughtful, nuanced and well – rounded series that will offer insight, guidance and tools to mindfully and effectively navigate the inner and outer work.

    Consider this a kind of community re- education, a journey of self-discovery and community building.

    We invite you to join us on this journey to transform your yoga practice from the inside out….and compel you into meaningful, authentic and sustainable action. We are certainly not claiming to have all of the answers but want to share our own personal perspectives, expertise and accumulated knowledge that we hope can start to ignite wider conversation around these important issues.

    Our goal is to build an inclusive community for dialogue, introspection and direct action. Together we can make a difference and focus on sustainable ways to create change on and off our mats, change that happens within our own hearts and minds as well as the collective.

    Open your heart and listen with discernment, deeply deeply listen.

    Breathe and pause when you’re pushed out of your comfort zone.

    Reflect before you challenge (or discount) the information presented or question anyone else’s experiences or comments.

    Check in with your intention to share before posting your comments, stories and experiences.

    Recognize the humanity and value in everyone.

    Continue to cultivate mindfulness on and off the mat or cushion.

    Allow your practice and this conversation to grow your heart and move you into action.

    Show up and do the work. Over and over. Over and over again.

    Real inclusivity and movement building means willingness to have difficult conversations and hold each other in a space of vulnerability, tolerance and kindness.

    Are you ready?

    Meet the authors: Anusha Wijeyakumar and Melanie Klein

    Anusha Wijeyakumar is the daughter of Sri Lankan immigrant parents. Being raised in the philosophy of Sanatana Dharma and a lifelong student of Hinduism and Buddhism, she has a vast knowledge in both. Anusha is also knowledgeable in the areas of meditation, pranayama, mantra, and the philosophy associated with yoga. Anusha is very passionate about honouring the roots of yoga and educating people on the importance of decolonizing these practices. Anusha is a sought after motivational speaker around the world on the science of mindfulness and meditation. Anusha is also the Wellness Consultant for Hoag Hospital in Orange County, CA where she is actively engaged on championing mindfulness and meditation practices for maternal mental health programs, early risk assessment for breast & ovarian cancer prevention programs and breast cancer survivorship programs. Anusha is one of the first people to create a meditation program to be used in clinical research at Hoag Hospital. Anusha has over 15 years of international senior management experience working for Fortune 50, 100, and 500 global corporations, charitable organizations & private companies in three continents. Womxn’s health and social justice is at the heart of all that Anusha is involved with. Anusha is on the Board of Directors for the non-profit MOMS Orange County and is very engaged in working with inner city communities to bring the power of yoga for a healthy mind, body and spirit into these localities to nurture and empower change from within. Anusha recently co-founded the movement Womxn of Color + Wellness @wocandwellness which is focused on decolonizing wellness and making yoga and wellness more equitable, accessible, diverse and inclusive. Anusha’s first book Meditation With Intention: Quick & Easy Ways to Create Lasting Peace will be released in January 2021 by Llewellyn Worldwide.

    Melanie Klein, M.A., is an empowerment coach, thought leader and influencer in the areas of body confidence, authentic empowerment, and visibility. She is also a successful writer, speaker, and professor of Sociology and Women’s Studies. Her areas of interest and specialty include media literacy education, body image, and the intersectional analysis of systems of power and privilege. She is the co-editor of Yoga and Body Image: 25 Personal Stories About Beauty, Bravery + Loving Your Body (Llewellyn, 2014) with Anna Guest-Jelley, a contributor in 21st Century Yoga: Culture, Politics and Practice (Horton & Harvey, 2012), is featured in Conversations with Modern Yogis (Shroff, 2014), a featured writer in Llewellyn’s Complete Book of Mindful Living (Llewellyn, 2016), co-editor of Yoga, the Body and Embodied Social Change: An Intersectional Feminist Analysis with Dr. Beth Berila and Dr. Chelsea Jackson Roberts (Rowman and Littlefield, 2016) as well as the editor of the new anthology, Yoga Rising: 30 Empowering Stories from Yoga Renegades for Every Body. She co-founded the Yoga and Body Image Coalition in 2014 and is the co-founder of The Joy Revolution. She has been practicing yoga and meditation since 1996 and currently lives in Santa Monica, CA.

    Connect: melaniecklein.com, ybicoalition.com, yogaandbodyimage.org, yogarisingbook.com

    NOTE: This post is part of a collaborative media series organized and curated by Omstars in collaboration with the Yoga & Body Image Coalition and WOC + Wellness intended as an honest, thoughtful and holistic exploration of intersectionality, wellness and sustainable action with the intention of creating sustainable social change.

    Blog Header Photo by Anna Shvets from Pexels

  • October 1, 2019

    Plant-Based Nutrition: Protein

    When you think protein, what image normally comes into your mind? The first thing that comes to my mind is a flexed bicep. Most people think “muscle building” or “strength,” but know little else beyond that. Today we’re going to dive a little bit into protein basics, why it’s important, and where we can get good quality protein.

    Basic Protein Background

    A protein is any group of complex nitrogenous compounds used to create body tissue as well as other chemicals that participate in metabolism and maintaining the body in working order. Hormones and enzymes are also classified as proteins. Protein has been perpetuated as the most important macronutrient, and you’ve probably heard people prioritize eating protein over carbohydrates and fat. In fact, it’s name comes from the Greek “proteios,” meaning “of prime importance.”

    Proteins have so many important jobs in our bodies: as enzymes that facilitate chemical reactions, as hormones that send messages through the body, as antibodies that protect us from harmful substances, as carriers of oxygen and gases in our blood, as well as forming structural components of our cells.

    All proteins are made up of smaller building blocks called amino acids. Of the many naturally occurring amino acids, the proteins in our body are derived from just twenty. Of these twenty, our body has the ability to make twelve. The remaining eight have to be obtained through diet- hence their name essential amino acids.

    Before we go into where to get these proteins, let’s dive into “How much do we need?” Most people know that they need protein, but don’t often know the amount their bodies need. The need for protein was determined and published in 1943 by the National Academy of Sciences as the first recommended daily allowance (RDA). The minimum daily requirement was calculated by measuring the amount of nitrogen excreted, and was estimated to be about 0.5 grams per kilogram of body weight (~0.22 g per pound body weight), equivalent to about 6% of total diet calories.

    Because this estimate was determined using a small, random sample of individuals, it was adjusted by a couple standard deviations to ensure proper intake for everyone. This was about 0.8g/kg body weight. For a 70 kg (144 lb) male, this is about 56 grams and for a 60 kg female (132 lb) this is about 48 grams. This is about 9-11% of total calories assuming a typical caloric intake of 2000 to 2500 calories, respectively. The RDA has been set to 10% as a rounded off convenience. This amount has since been officially reviewed 14 times by an expert panel of scientists, to ensure it’s credibility.

    Where can we get protein?

    Protein is found in all natural foods, including plants! If a diet is varied in calories and made mostly of whole foods, it is almost impossible to get an inadequate protein intake- even if you don’t eat meat. Animal sources of protein have been touted as the best source because they contain all 20 amino acids, hence their name “complete” protein. Most plant foods do not contain all amino acids and have been considered “incomplete” proteins, prompting the need to “combine” proteins in order to get all the amino acids you need but this myth has since been disproven. In reality, the body is quite capable of taking incomplete proteins and making them complete by recycling.

    Some argue for animal based protein due to their high biological value (HBV) meaning the proteins are most easily absorbed into the body. Just because the value is higher, however, doesn’t mean that one will have higher health. Increasing body growth may be useful for growing animals and children, but it also means faster cancer cell growth, faster heart disease onset, and faster aging–each of which has been documented.

    A real life example of this is that young growing girls are now maturing earlier, having their menstrual cycles younger in life, and have higher circulating levels of estrogen- a marker of breast cancer risk. Animal source protein was shown to stimulate the production of hormones that encourage growth of cancer cells. Plant based proteins, however, did not promote these events and even started to slow down and halt cancer cell activity.

    In addition to these, when animal based proteins are broken down, harmful pro-inflammatory compounds such as trimethylamine oxidase (TMAO) and insulin-like growth factor 1 (IgF-1) are produced. Animal based proteins are high in saturated fat, the kind of fat that increases production of LDL cholesterol, which is the “bad” cholesterol used as a marker for heart disease risk. They are also completely devoid of fiber, which bulks up the stool and feeds your gut bacteria aka your brain.

    So what kind of protein is kindest to the body?

    As mentioned earlier, a whole foods plant based diet, when varied and eaten in adequacy, provides all the protein one needs for a healthy life. It’s important to keep in mind that macronutrients aren’t confined to one food group but are found in all good groups! Even greens have a small amount of protein in them. However, it is good to know which foods are particularly good sources of proteins in case you are meal planning or need to increase your protein needs for your training needs. Foods that are packed with protein include nuts and seeds, greens, legumes, and beans.

    Here are five of my personal favorite:

    • Lentils: 18 g protein per cup
      Delicious, super high in fiber as well, and extremely easy to cook. You can find them pre cooked (my favorite is from Trader Joe’s) and serve them as is! Great to dip crackers into.
    • Tofu: 10 g protein per cup
      Super versatile and soaks up the flavors of sauces and marinades. Along with having 10 g of protein per cup, soy has been found to be protective against cardiovascular disease, breast, prostate, and colon cancer. Try it in a tofu “scramble” or silken tofu blended with frozen berries and maple syrup for a protein yogurt.
    • Spinach: 5 g protein per 1 cup cooked
      Surprisingly, spinach has a little chunk of protein as well! Its also packed with iron, calcium, vitamin K, and vitamin C. You’ll be surprised how much spinach you can get through, especially if you throw it in soups, chilis, or stir fries.
    • Hemp Seeds: 13 g protein per ¼ cup
      Not only are they extremely high in protein, but they have the perfect omega 3 to omega 6 ratio. Enjoy them blended into a smoothie, sprinkled on top of your avocado toast, or along with your vegetables and rice.
    • Edamame: 18.5 g protein per 1 cup
      Whole soy beans in the pod, found most commonly in East Asian cuisine. Along with tofu and other forms of soybeans, edamame is rich in protein, fiber, manganese, phosphorus and vitamin K. Trader Joes also has pre cooked edamame, otherwise you can find frozen pods in the freezer section of your grocery stores. Warm them up and serve them on salads, with rice in a deconstructed sushi bowl, or just by themselves as a snack!

    By Amanda Sevilla

    Amanda Sevilla, RDN, RYT-500 is a registered dietitian and yoga teacher. She is the human being behind “applesandamandas” on YouTube and @amandavsevilla on instagram. After graduating with her bachelor’s in nutrition and dietetics from Loma Linda, University, she went to India (twice) to learn how to teach yoga, started working as a clinical dietitian, and started plant based nutrition counseling and coaching. Find her at the yoga studio, practicing Ashtanga, at a cafe sipping on an oat milk latte, or curled up on the couch with a journal and some tea. 

    Campbell, T. C. & Campbell, T. M., II. The China Study, Startling Implications for Diet, Weight Loss, and Long-Term Health. (BenBella Books, Inc., 2005).
    Madhavan, T. V. & Gopalan, C. The effect of dietary protein on carcinogenesis of aflatoxin. Arch. Path. 85, 133-137 (1968).
    Schulsinger, D. A., Root, M. M. & Campbell, T. C. Effect of dietary protein quality on development of aflatoxin B1-induced hepatic preneoplastic lesions. J. Natl. Cancer Inst. 81, 1241-1245 (1989).
    Youngman, L. D. The growth and development of aflatoxin B1-induced preneoplastic lesions, tumors, metastasis, and spontaneous tumors as they are influenced by dietary protein level, type, and intervention., (Cornell University, Ph.D. Thesis, 1990).
  • October 2, 2018

    Use Yoga & Ayurveda to Balance the Vata Dosha

    Ayurveda, the sister science of yoga, is an ancient wellness system that can help us find optimal health and balance in life. It’s all about eating a nutritious and balanced diet that’s suited for your individual needs, engaging in self-care practices that nourish your body, mind and soul, plus, practicing yoga in a way that is informed by this ancient science of life. These three components are your Ayurvedic keys to good health and well-being.

    Our October challenge, #EatLikeAYogi, is all about bringing yoga and Ayurveda together as they were meant to be practiced. In doing so, you will have all the tools you need to find your way back to a place of optimal well-being. During this challenge, each day, participants will complete an Ayurvedic practice (based on food and self-care) with Sahara Rose, and an Ayurveda informed yoga pose recommended by Kino.

    Each of the yoga poses in this challenge have been selected based on their ability to help balance the doshas (Vata, Pitta, Kapha). As a compliment to the challenge, we are going to breakdown which poses are good for balancing which doshas, and why.

    Today we’re talking about Vata imbalance and which yoga poses you should incorporate into your practice if you’re working to find balance.

    A Vata imbalance is typically associated with many of the following signs and symptoms:

    • Constipation
    • Excess bloating and gas
    • Poor mental focus
    • Anxiety or excessive nervousness
    • Cold hands and feet
    • Physical weakness
    • Dry Skin
    • Irregular appetite
    • Restlessness
    • Trouble sleeping
    • Hyperactivity
    • And more

    Does this sound like you? Participating in the October Challenge with Kino and Sahara Rose is a great place to start for finding your way back to a more balanced state. Plus, be sure to put more emphasis on the following Vata balancing yoga poses that Kino has recommended for the challenge:

    Tree Pose – Since vata imbalance is usually associated with scattered thoughts, poor ability to focus, excessive nervousness and anxiety, balancing postures like tree pose can help to bring more stillness to the mind. Tree pose requires a keen mental focus, so try incorporating this pose into your daily practice to see if it helps.

    Paschimottanasana – Forward folds are grounding, calming, and encourage introspection. This is why any forward fold is great for bringing balance to excess Vata. Try this pose in the evening before bed to ease hyperactivity and help you prepare for a more restful sleep.

    Utkatasana – Chair pose is very effective for creating a sense of grounding, which is great for relaxing a Vata mind. Plus, it activates the downward moving force in our bodies (Apana Vayu) which can help when it comes to alleviating constipation.

    Warrior II – This is another grounding pose that can really help with balancing excess Vata. This posture does however pose a challenge for those of us who may be experiencing a Vata imbalance. This is because it’s a little less interesting than some of the other postures on this list. Vatas get bored very easily, but if you try incorporating a little movement with this pose before settling into stillness, you may find more success. Try this simple movement before settling in to hold Warrior II for an extended period of time: from Warrior II, inhale to lift your arms and bring the palms to touch. At the same time lengthen your front leg. On the exhale, bend back into your front knee, and extend the arms back in opposite directions. Repeat for several rounds of breath.

    Ustrasana – The last pose on our list for balancing Vata is Ustrasana, aka camel pose. This pose is recommended because it asks us to still the mind and focus on grounding through the legs before adding in the backbend. That’s what’s really important for getting the full benefit out of this pose. From this place of grounding, move slowly and mindfully into the backbend, being extra careful not to overdo it.

    Remember, a dedicated yoga practice that’s informed by Ayurveda is only part of what we need to do to find balance. Incorporate these poses into your daily practice and be sure to try the recipes and self-care routines recommended by Sahara Rose. This is what will truly help you find optimum health and bring balance to your overall life.

    By Alex Wilson

    Alex Wilson is a writer, yoga teacher, Ayurveda Yoga Specialist, and the content manager here at OMstars.com

    Alex Wilson, Anxious yogi

    Join The Challenge Today

  • March 1, 2018

    Zucchini Roll Up, Over a Bed of Arugula

    What’s for lunch? Chef Adam Kenworthy’s Zucchini Roll Up Over a Bed of Wild Arugula! These zucchini roll ups are stuffed with roasted garlic and sweet potato, served over a bed of wild arugula, topped with a Tahini vinaigrette, some chopped basil and toasted sunflower seeds. Explore the full recipe, then give it a try and let us know what you think!

    Ingredients

    1-2 Zucchini

    1 large sweet potato

    3 cloves of garlic

    1 Tbs Olive Oil

    Salt to taste

    Arugula

    Tahini Dressing

    Sunflower seeds

    Chopped Basil

    Directions

    1. Mandolin zucchini into thin lengthwise cross sections using the flesh on the outside and avoiding the center seeded area.
    2. Peel sweet potato and cut into small squares
    3. Add 2 tbsp olive oil to a heated pan.
    4. When oil is hot, add sweet potato and 3 cloves of minced garlic.
    5. Once Sweet Potato starts to brown reduce heat, add salt to taste, stir well and keep cooking for another 5 minutes, then set aside
    6. Take approximately five zucchini slices and line them so they are overlapping. Put 2-3 tablespoons of sweet potato filling inside and roll up tightly and evenly.
    7. Put the zucchini roll ups onto a baking sheet and into the oven for 8-10 minutes at 300F.
    8. Remove from the oven, then place over a bed of arugula, top with Tahini dressing and sprinkle with sunflower seeds

    Tahini dressing
    Tahini
    Olive oil
    Apple cider vinegar
    Lemon juice
    Salt
    Cracked pepper
    Water (to thin)
    Sweetener (of your choice, optional —> to soften up the bitterness of the tahini.

    By Adam Kenworth

    Get More Vegan Recipes On OMstars

     

  • February 22, 2018

    Mocha + Banana Smoothie Bowl

    Valentines Day was a little over a week ago, but we’re still craving sweets over here at OMstars.com, so for today, we’d love to share a super simple smoothie bowl that you’ll be able to whip up and serve in minutes! We got this super tasty Mocha Banana Smoothie Bowl recipe from Lee Holmes, founder of Superchargedfood.com. Check it out, then give it a try and let us know what you think!

    Ingredients:

    • 30 ml (1 fl oz) shot of espresso coffee or dandelion tea
    • 1 tablespoon chia seeds
    • 2 tablespoons raw cacao powder
    • 1 tablespoon Love Your Gut Powder (optional)
    • 1 frozen banana, sliced
    • 40 g (11F2 oz/1F4 cup) hazelnuts (or any nuts of your choice), soaked and roasted
    • 125 ml (4 fl oz/1F2 cup) Coconut Milk
    • 125 ml (4 fl oz/1F2 cup) Almond Milk, or other non-dairy milk of your choice
    • toppings of your choice, to serve

    Method;

    Pour the coffee or dandelion tea into a small bowl, add the chia seeds and let them sit for a few minutes. Transfer to a high-speed blender.

    Add the cacao powder, diatomaceous earth (if using), banana and hazelnuts.

    Pour in the coconut milk and almond milk and whiz until there are no lumps; the mixture can be quite thick. If your blender is struggling, add extra almond milk or water in small amounts to help it along.

    Pour the smoothie into a bowl or serving vessel; we’ve used half a coconut shell. Garnish with your choice of toppings — fresh banana slices, a sprinkling of mixed nuts and seeds, shaved fresh coconut, micro herbs — and dig in!

    By Lee Holmes

    See More Recipes By Lee Holmes

    Explore More Plant-Based Recipes on OMstars

  • February 8, 2018

    Roasted Delicata Squash Soup

    OmStars – The Yoga Network presents:  Roasted Delicata Squash Soup by Naomi Seifter. If there is one soup recipe you make this winter, let this be it. The coconut milk makes for a creamy and dairy-free base, while the spice mixture creates a unique, yet subtle, flavor profile; the ideal balance of sweet and spicy. Choose a veggie broth to make the soup vegan, gather up your ingedients, and lets get cooking!

    Ingredients

    Produce
    • 3 delicata squash
    • 3 apples
    • 3 cloves of garlic
    • 1 yellow onion
    • Olive Oil
    • Himalayan Sea Salt
    Liquid
    • 1/2 cup coconut milk
    • 1 cup apple cider
    • 3 tbsp maple syrup
    • 6 cups vegetable stock (See below for optional shiitake mushroom broth* recipe)
    Spices
    • 1/2 tsp turmeric
    • 1/2 tsp paprika
    • 1/2 tsp cayenne
    • 1/2 tsp ginger
    • 2 tsp cinnamon
    • 4 tsp himalayan sea salt
    • 2 tsp black pepper
    Directions
    1. Pre-heat oven to 400 degrees.
    2. Cut squash in half and remove the seeds.  Thick slice the delicata squash and large/rough chop apple and onion.  Peel garlic, and lay squash, apple, onion and garlic in a single layer on 2 baking sheets. Liberally apply olive oil and sprinkle with sea salt. Place in oven to roast for 1 hour at 400 degrees.
    3. When roasting is complete, add produce from your 1st baking sheet to your high-powered blender (Vitamix/Blendtec) with 1/2 of the liquid and 1/2 of the spices (everything except salt and pepper – this will be added at the end). Blend and transfer to a large stock pot.  Repeat the blend process for the second batch of produce, liquid and spices.  Transfer to the same pot.
    4. At this point, soup can either be placed in fridge for later or it can be transferred to the stovetop and heated immediately.  I like to season this soup to taste with salt and pepper when I’m ready to serve it.  As the soup is thick, it can “pop” and make a mess as your heat it up, so it is recommended you use a lid.  An additional note:  If soup is too thick for your liking, feel free to add additional stock.
    5. Enjoy!
    Stock Recipe
    1. To make your own shiitake mushroom broth, add 1 oz. dried shiitake mushrooms to 8 cups of water and bring to a boil. Once water is boiling, turn down heat and let simmer for 45-60 minutes.  Final yield is about 6 cups of stock.

    By Naomi Seifter

  • January 25, 2018

    Baked Apples with Vanilla Ice Cream and Almond Butter Caramel

    Is it just us, or does Winter always seem like the longest of the 4 seasons? Even here in Florida where it feels like Summer most of the time! Luckily, we’ve got more hearty and warming fall/winter recipes to share with you! Today we are sharing a decadent vegan dessert from Devyn Howard – Baked Apples with Vanilla Ice Cream and Almond Butter Caramel! These apples make a perfect winter-time dessert, and as Devyn might say, cruelty-free dessert tastes extra sweet!

    Ingredients

    For the apples:

    -2 apples (I used honey crisps)

    -2 tbs vegan butter (I like Earth Balance)

    -.5 tbs cinnamon

    -.5 tbs sugar

    -two scoops vegan vanilla ice cream (I like Vegallia brand!)

     

    For the caramel:

    -1/4 cup coconut oil

    -1/4 real maple syrup

    -2 tbs almond butter

    -salt to taste

    Preheat the oven to 375 degrees. Place your apples on a cutting board and slice off the top of each apple. De-core the apple without penetrating all the way to the bottom. Carve out the apple so it’ll work like a bowl. Place on a sheet of baking paper on a baking sheet. In a microwave safe bowl, melt the vegan butter, then mix it with the cinnamon and sugar. Drizzle the butter mixture over the apples. Place the apples in the oven for about twenty minutes, or until slightly browned and tender.

    While the apples are baking, combine the caramel ingredients in a bowl. Mix well & set aside. Remove the apples from the oven, and place a scoop of vanilla ice cream in each apple “bowl”. Drizzle with the caramel and enjoy!

    By Devyn Howard

    Devyn Howard, Vegan Food Blogger

     

    Find More Recipes From Devyn On OmStars

  • January 11, 2018

    Gut-Friendly Marrakesh Casserole

    As a practice, yoga asks us to explore the deepest regions, capabilities, and limitations of our bodies, minds, and spirits (among other things). As such, the practice of yoga asks us to take good care of our bodies and stay in optimum health, so that we can move through practice with more ease, and sit comfortably in meditation for longer periods of time. That means only feeding our bodies with the most nourishing foods available. Today’s recipe, by Lee Holmes, is a probiotic-rich Marrakesh Casserole that when eaten slowly and mindfully, will help nourish you from the inside out so that you can engage in a stronger, more comfortable, and all around better practice.

    Ingredients:

    • 60 ml (2 fl oz or ¼ cup) cold-presses extra virgin olive oil
    • 1 large onion roughly chopped
    • 3 garlic cloves minced
    • 2 cm (¾ inch) piece of ginger, minced
    • 1 tablespoon ground cinnamon
    • 1 teaspoon cumin
    • 1 tablespoon turmeric
    • ¼ teaspoon Celtic sea salt
    • 2-3 teaspoons dried harissa
    • 400 g (14 oz) tin diced tomatoes
    • 1 tablespoon rice malt syrup
    • Juice of 1 lemon
    • ¼ cup coriander (cilantro) leaves
    • ¼ cup chopped mint leaves
    • 1 small pumpkin (winter squash), peeled and cut into 5 cm (2-inch) pieces
    • 1 sweet potato, peeled and cut into 5 cm (2-inch) pieces
    • 3 carrots, peeled and cut into 5 cm (2-inch) pieces
    • 1 zucchini (courgetti), cut into 5 cm (2-inch) pieces
    • 400 g (14 oz) tin chickpeas
    • Cooked quinoa to serve
    • 1 tablespoon grated lemon zest, to serve
    • Mint leaves to serve
    • 80 g (½ cup) almonds to serve

    Directions

    • Heat the olive oil in a flame-proof tagine pot or casserole dish over medium heat, and sauté the onion for 5 minutes (until translucent).
    • Add the garlic, ginger and spices. Stir well to combine.
    • Add the harissa, tomatoes, rice malt syrup, lemon juice, coriander and mint. Bring to a boil, then reduce the heat.
    • Add the pumpkin, sweet potato, carrot and zucchini. Stir well so they are all covered in the sauce, and simmer with a lid, for 1-hour
    • Add the chickpeas and cook for 5 minutes more.
    • Serve on a bed of quinoa, topped with coriander, lemon zest, and roasted almonds.

    Recipe by Lee Holmes

    Check Out Lee’s Gut-Healing Post That Goes With This Recipe

    Follow her on instagram for more inspiration

     

  • January 10, 2018

    So Many Tips for Dealing with Body Image Angst Over the Holidays!

    The holiday’s may be over, but that doesn’t mean we get to stop talking about them. Anyone else out there struggle with anxiety over body image over this holiday season? If you did, check out what Erica Mather has to say about our feelings towards our own body image, especially related to the holiday season, and what you can do to avoid that icky body image angst in the future.

    There are a few times of the year when our body image anxieties reach a high pitch, and the holidays is one of them.

    Why? A few weighty reasons.

    1. You’re gonna see people you haven’t seen in a while, and they are gonna see you. People may have changed! (Gasp!) How will everyone react?!
    2. Food, food, so much food. And, booze. And dessert. So much: TOO MUCH!
    3. People talking about how other people look, behind their backs, usually not in a very nice way.

    Let’s take a look at each of these in succession.

    How we look. It’s beyond natural to want to really make a good impression on friends and family that you’ve not seen in a long time. Perhaps you’ve gained some weight (not that I personally think that it a problem, but other people seem to still think it is). Perhaps you’ve been sick, and it shows (again–cause for compassion, not for judgement). You know you’re not at your physical best. And you worry, because, not only does that dent your self esteem when you’re already feeling down, but now on top of that, you’ve forced into a situation where you’re worried about what other people will think, and what they will say–to your face–and what they will say behind your back. It sucks.

    Here are some suggestions.

    IN PREPARATION:

    • Dress your best. Take the time to find something to wear that you feel really good about, shopping, borrowing. Make it fun. In-character. Fashionable. Get a sympathetic friend to help you out, if you HATE figuring out what to wear alone. Be relentless in your determination to make the holidays feel good to you, so you emerge victorious, at least knowing that you took the best care of yourself.
    • Wear a smile. You ALWAYS are well-dressed when you do.
    • Rehearse gracious, de-escalating responses to incendiary remarks, like the following:
      • “It looks like you’ve gained weight!”Haha! Maybe!–My body does what it does. By the way: You look wonderful! I love you so much, and I’m so happy to see you. What is something really terrific that has happened to you recently? 
      • “You look so great! Have you lost weight?” I’m not sure! I don’t weigh myself. I really try to not get caught up in that: it makes me crazy and ends up taking up so much of my mental space, space that I want to spend thinking about truly important things. Speaking of really important things, how is your (fill in the blank, choose something you know is really important to that person in their life) going? 

    AT THE EVENT:

    • Take deep breaths, and feel free to spend some time alone in the bathroom to regroup.
    • Bring your compassion for yourself along. If someone says something less than kind, breathe, smile, say something that shows your own self-compassion, and encourages that in them, even complimenting them as a retort. Use your rehearsed responses. Trust yourself to be your own advocate, and to do so in a way that is gracious, and instructive, even if the people you are talking to don’t or can’t understand.

    How other people look. Basic rule: it is none of your business. If you don’t have something kind or gracious to say, then you best not say it! There is no real reason to comment on another’s appearance. You can focus on their person. After all, the body is just an aspect of the person. Say something honest, about them. Say: I love you, and I’m so happy to see you! Or if that isn’t honest: It’s been so long! We have so much to catch up on. Tell me, what has been the highlight of the last year for you? 

    FOOD, FOOD, FOOD. SO MUCH FOOD! 

    If part of your body image anxieties revolve around food (how could they not??!) make an honest assessment of where you are with this issue, and then make a plan.

    THE PLAN. Here’s my general plan. It might not work for you, we are different people with different histories and growth trajectories, but I offer mine as a sort of guidepost. Eat “normally.” Meaning: don’t NOT eat because there’s going to me SO MUCH FOOD at dinner. No, no. That suggests a restrict/binge cycle. Have breakfast. Have lunch. Then: eat “normal” portions at dinner. Not bird portions. Not THREE helpings. Like, one plate. There will be leftovers. Plan on enjoying those in the days ahead. Or not. There will be another scrumptious meal in your near future.

    THE ENERGETICS. Here’s something interesting I learned from my yoga teacher, Ana Forrest. Our energetic anatomy and our physical anatomy overlap. So, if the part of you that is busy taking in conversation, or energy from another person, the corresponding physical apparatus will be partially or fully offline. At these parties, there are often many people, and the energetic input is like a flood. Because of that, it makes it even harder for us to connect to the feelings of our actual stomach. When I can’t detect my stomach, I make the decision not to eat too much, because I can’t feel what’s happening. This is the ONLY reason I will personally accept for not eating much at such events. Often people bombard their stomachs with too much food, in order to ground, or in order to get pulled back into the reality of the situation, or to try to feel something. Pay close attention. Take a break, in the bathroom to regroup, if you loose the capability to pay attention.

    THE SOCIAL ANXIETY. Recently, I’ve noticed that I eat too fast when I’m experiencing an energetic situation that I feel uncomfortable with. It’s like, somewhere deep inside I’m thinking “when the meal is over, I can leave!” because that’s the way it worked as a kid. When the plate was clean, then I might be excused from the table. I don’t like the conversation: I eat fast. I’m tired: I eat fast. I JUST WANT TO GET AWAY! GAH! Oh, my. This is very disconnected patterning.

    This past Thanksgiving I commented on the “speed eating” phenomenon to my cousin, and she laughed saying at a friend’s dinner, they clocked it at fifteen minutes. FIFTEEN MINUTES! Ya spent all day cooking, and sit down to eat for FIFTEEN MINUTES?! Did anyone even CHEW?!

    Tips to slow down:

    • Take one bite.
    • Put down your cutlery.
    • Chew.
    • Taste.
    • Swallow.
    • Taste
    • Breath.
    • Taste your food.
    • Consider how fast you want to take the next bite. Or if you even want to. Sometimes the food is not as tasty as you anticipated. You don’t have to finish it if you’re not actually enjoying it! But, if you’re not paying attention, you won’t actually KNOW if you’re enjoying it or not…
    • How much of your attention is on enjoying your food? How much of it is one the conversation? Can you pay attention to both? I have a hard time with that, actually…

    Recognizing your anxieties and handling them head-on is an advanced, ADULT skill. Mostly we’ve been taught to ignore/deflect/numb, and at the holidays, we are confronted uncomfortably with so many of our boogeymen. Uncomfortable, fraught relationships with people who are unkind or judgmental. Our own unkind thoughts about other people. People’s assessments of us, and ours of them. Good grief. Of course I just want to eat fast and go home! It’s fucking exhausting! Adulting is hard. But, we can do it!

    Before I got better at really noticing that large groups of people–not even necessarily family, just PEOPLE!–make me uncomfortable, I would just position myself by the cheese plate, and eat the whole thing. The only people I ended up talking to were other people who loved cheese. So, they were already pre-approved. Haha.

    Before I got good at noticing that I was eating away my loneliness and my desire for other, safe, human contact, I would eat entire cheesecakes in solitude, by myself. So huge was my appetite and its need to be filled. The problem seemed so intractable, it was easier just to solve with food. At least cheesecake is reliable. And safe.

    The trouble with holidays, is the seem to be referendums on our entire life for the past year. And, often, when we’re not working on ourselves, they catch us by surprise. Even if we ARE working on ourselves, and somehow feel like we’ve fallen short of our goals (always a setup for disappointment…try “setting intents” instead), they will catch us by surprise as we administer a hearty dose of flagellation.

    The holidays don’t have to be a referendum. It’s just a yearly blip on the calendar. We can choose to cruise through them as such.

    Or–and I’m not necessarily advocating this approach–you can use them as a yearly check-in on how you’re growing, changing, becoming more resilient. I started to know that I was getting better at it all when I could sit quietly with a glass of water and talk to people and “sort of” enjoy myself. No more cheese plate stakeouts. Huzzah!

    But that progress relied on a steady, year-in-year-out self-study and examination using the tools of yoga and therapy. If you don’t have some tools, or support in place, the holidays will surely be as painful as they were last year. I think that’s a shame, and wouldn’t want that for you!

    Which is why I put together a worksheet for you, to help you get started making a better relationship with your body. I call it The 5 Adoring Core Competencies. CLICK HERE to get your free copy! 

    NEXT POINT.

    The Gossip. UGH. We’ve all experienced it. You go into the kitchen, innocently looking for a glass of water, and there are your (fill in the blank relatives) talking about another relative. WHAT A DRAG.

    “Did you see what she was wearing…?”

    “Did you see how much she ate…?”

    Sometimes, sometimes, people are talking about another out of true concern. But–does the talk really help them? Probably not.

    When I hear these sorts of conversations, or am involved personally in these conversations, what I’m feeling for is the place of HELP for the person. If it isn’t there, then I start to wonder what purpose this conversation is actually serving. Is it making the participants feel better about themselves by comparison? Is it creating a point of bonding for the people in the conversation, like they have something to concern themselves about together? Both of these are not good reasons to gossip, but they also show a deficit in social skills, specifically how to connect without doing it on the back of, or at the expense of others. This moment can be a teaching opportunity. A chance to elevate the awareness and basic decency in the world.

    If the people try to drag me into the conversation, the only way I will get involved is if they can answer these questions: Is our conversation actually helping the situation? Does the person in question desire help in this regard? If the answer is NO to both, then the conversation is a waste of time, and I would say as much. 

    Gossip does nothing but harm. 

    HERE ARE SOME BASIC TIPS:

    • Pull your energy back into the present moment, with the people present
    • Insist on talking about only the people present in the room: their lives, their concerns 
    • If you are talking about another person, make sure it is used to help you have insights into your own life and experiences
    • Make it part of your ethics to only speak well of people when they are not around, particularly if they have done nothing to harm you personally
    • Combat gossip by countering with kind, generous, compassionate statements. Insist that you do not know they entire story as to why a person speaks or behaves the way they do. Never rob another person of their autonomy. Make space for them to speak for themselves.

    Ok. Good luck, soldiers of love! Go forth, and spread good cheer! And, remember, it’s O.K. to make holidays that YOU love, and feel good about. You don’t have to spend them with people who make you uncomfortable about yourself. In fact, that might be the healthiest thing you could choose for yourself, and your sweet, tender body.

    By Erica Mather

    This article was originally posted on stuffilearnedatyoga.com. Check out Erica’s free class as part of our 30 Day Yoga Living challenge. Plus, stay tuned for more from Erica, coming soon to OmStars!

     

  • January 4, 2018

    Vegan Creamy Mushroom & Leek Sauce with Caramelized Onions

    How is it already January 2018? If you’re anything like most of us over here at OmStars, the new year completely snuck up on you and now you’re probably scrambling to get on top of well-intended, New Year’s resolutions to eat healthier, exercise regularly, and practice more yoga! Luckily, the internet is teeming with healthy recipes from vegan food-lovers that are delicious and easy to make. Today, we’re excited to share an amazing recipe by Natalie Prigoone, author of The Great Uncooking: Real Food, Raw Food. It’s a Vegan Creamy Mushroom and Leek Sauce with Caramelized Onions, served over Cauliflower rice.

    For this recipe, you will need:

    • 4 Mushrooms
    • 4 Inches of Leek
    • 1 Large Brown Onion
    • 2 Cups of Hot Water
    • 1/3 Cup of Cashews
    • 1 Tbsp of Nutritional Yeast
    • 2 Cloves of Garlic
    • 1 Tsp Massels Vegan Stock Powder
    • 1/2 a Lemon
    • 1/4 of a Cauliflower.

    Directions:

    • First, wash and chop all your vegetables. Then heat a drizzle of olive oil on low heat in a large pan, and set a small pot of water to boil.
    • Using the pan with the olive oil, sauté your onions, mushrooms and leaks for approximately 10 minutes, taking extra care not to burn the onion. Natalie suggests adding a little salt during the cooking process to help the onions release some water.
    • Meanwhile, pour your freshly boiled hot water into a blender with your cashews, yeast flakes, garlic and stock powder and blend until smooth. (Tip: You’ll want to make sure that you allow some steam and pressure to escape through the opening at the top of your blender by leaving the small, plastic cap on only loosely).
    • Use a food processor to make your Cauliflower rice. Cut the cauliflower into small chunks, and process until it resembles rice.
    • Pour your Cashew cream mixture into the pan with your sautéed veggies, stirring occasionally until the sauce thickens. Then serve the completed mixture over your Cauliflower rice, and garnish with a squeeze of fresh lemon juice. According to Natalie, this is important for balancing the palate.

    This recipe serves 2, and it’s is a delicious and healthy way to stay on track with your new years resolutions. Give it a try and let us know what you think! Plus, check out some of the other amazing recipes that Natalie Prigoone offers on her course, The Great Uncooking, available with your membership to OmStars.com.

    Recipe by Natalie Prigoone

    Learn more recipes with Natalie on Omstars

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