YouTube and Bridal Upate

Hi friends!!

Well, it has been a month since my last post and I thought I'd share a bit about what is going on.  I have oficially started my YouTube channel (TheYogiRD), so be sure to check that out!! I try to keep my main content videos between 5 and 10 minutes, but some recipes require more time (and editing!!)

So far, I am having tons of fun talking to the camera!  I have made a recipe video, but the free video editor I downloaded will not convert the footage into a format that YouTube will accept...so the recipe will be held off a bit longer.  At least until I can figure it all out...

If you follow me on other social media, you may have seen information about a 30 day challenge...well, that one is not running due to lack of participation. I would really like to run this program as I know it can help so many people learn about eating for health instead of aesthetic reasons. So, if you (or someone you know!) is interested, please let me know so I can send you more information.  All of my contact information can be found on my website www.TheYogiRD.org

The second topic I would like to share with you is my BRIDAL YOGA/NUTRITION packages! Feeling and looking great on your wedding day is nothing to sneeze at. In order to look beautiful, you have to feel beautiful from the inside out. That is why I crates these packages! Whether you want just yoga, just nutrition, or a combination of the two; I can create a program just for you!! Visit my website for more information!

Much love!!

My Dream Yoga Retreat

Hi there!

This week's post is going to be a little different. I have been inspired by a project Eventbrite is running where they influencers to share a post about their Dream Yoga Retreat! Naturally, I jumped at this opportunity for two reasons: 1)I love to dream and create events like this and 2) I hope to one day host a Nutrition and Yoga Retreat, so what better time than now to begin brainstorming?!!

Are you ready to jump into my dream world?  All you will need is an open mind and a heart full of love and wonder (that's where every magical journey begins!). All of these ideas and thoughts are completely my own, so let's go!

Location and Duration:

 

• This would be a week-long yoga and nutrition retreat located on a private beach near the mountains of Oahu, Hawaii.
• Soft sands surround the open air bungalow where meals are shared and lectures are held. Leaf-shaped fans keep the Eco-friendly rooms cool.
• Morning yoga classes are held on the beach, sometimes even in the shallow water; afternoon yoga classes are held beneath the canopy of palm trees; and evening classes are held either in the bungalow or on the beach.

Theme:

• I have so many ideas for retreats, but this retreat would focus on women.  
• Classes would focus on women's health and body positivity through nutrition and yoga.
• A spin off of this retreat could be a men's only retreat in which the topics would include body positivity for men as well as men's health.

Yoga Classes:

• Goddess Flow for beautiful bodies
• Yin Yoga to unwind and stretch out
• Cultivating Power for self-love
• and more!

Nutrition Workshops:

• Mindful/Intuitive Eating
• Meditation and Food
• Choosing the "Right" Foods (a class on contemplating "What is healthy?"

As you can see, this is just one step in creating a retreat, but it is one that I hope to come to life one day.  Would you go to a retreat like this?  Let me know in the comments!!

Be sure to check out Eventbrite's Online RSVP page as a way to support local yoga event creation and provide a convenient way to RSVP to yoga event.

A Podcast I have been LOVING!!

Hi friends!

I am very excited to share with you a podcast that I have been absolutely LOVING!

Suzanne is wonderfully well spoken and finds some of the most inspiring and "crush-worthy" (as she would put it!) yoga teachers out there. Be sure to check out her podcast by clicking on her logo above!  And be sure to follow her on social media as well!

As a dietitian and yoga teacher, I have found it can be tough to balance life with work with starting a business.  The people interviewed on this podcast have done that and more!  They have succeeded as entrepreneurs in the world of yoga; a world that can discourage making money as it may seem "un-yogic" to some.  However, spreading the messages of yoga through teaching classes, retreats, and workshops can help so many people find ultimate health and vitality.  This is what inspires me to do what I do:

• The "ah-ha!" moment on a person's face when the message they have been hearing for so long finally clicks.
• The "I just did that?!" look when a person balances in crow pose for the first time.
• The light and joy that fills a person's soul when they learn how to regularly nourish their bodies; both physically and mentally.
• The youthfulness and playfulness that arises from within when practicing yoga or creating a fun new recipe.
• The love and laughter of a shared experience.
• Learning about the passion from within that drives people who love what they do.

I could go on and on, but you see, having my own business helping others to heal their bodies and calm their minds is my ultimate dream.  And you, yes you, are helping me strive for that dream just by reading this post!

I am honored to have found so many teachers, books, blogs, and podcasts to help me down this path.  But, I am most thankful for everyone who has supported me thus far (including you!).

So, if you have not already, check out all of my other social media; Facebook, Twitter, and Instagram (links below this post) all at TheYogiRD and let me know What inspires you to do what you do?

Much love!

Let Your Inner Child Free

Take some time for yourself this week!

Stretch...

Walk...

Run...

Dance...

Play...

Let your inner child run free!

 

During June, I am implementing the Beta version of my new online community!  Leave a comment with some of the nutrition questions you might have, or a health topic you would like to learn more about.  The first 10 comments get a chance of trying out the next launch of the community in October for 50% off!!

5 tips For Mindful Eating

I'm sure, by now, you have heard of mindful eating. But, have you tried it? Do you know what it is or how it works?

Let's take a step back for a moment and define mindfulness. Mindfulness is a practice that involves being present and aware of what is happening right now, in this moment. It can be applied to all sorts of scenarios like during exercise, at work, writing a paper, brushing your teeth, and even eating. For the sake of keeping this post concise and on topic, I will be focusing on just the eating aspect of mindfulness.  But, leave a comment letting me know what other topics you'd like to learn how to apply mindfulness to and if it fits within the context of this blog, I just might do another post about it!

To apply a mindfulness technique to your eating routine is very simple...you slow down.  Ok, you caught me, that is not so easy!  Just ask my husband, when I am hungry, I eat VERY fast.  So fast, sometimes, that I have finished my bowl of food before my brain and stomach have even registered that I have eaten!

I know I am not the only one who gets like this, so I have created a checklist of 5 things to keep in mind while you enjoy a meal.  Before we get into that, though, I want to let you know that you do not have to do all of these at every meal, unless you are ready for it!  For most of us, it is beneficial to start with being aware of just one of the items below for a few weeks.  Once your body and mind get comfortable with this new task during meal time, it will be easier to keep introducing more.  Just like with exercise, you don't want to take on too much in the beginning.  This can lead to stress and burnout which will mitigate the positive effects this practice can have on health like improved digestion and absorption of nutrients.

So, without further adieu, here are my top 5 tips for Mindful Eating:

Have you practiced mindful eating before?  Let me know what has worked for you in the comments!

Four Tips to Cleansing That WORKS!

I can't believe it has been nearly a month since posting!!  Time does sure fly...

But, I will now (hopefully) be back on track.  You can, once again, look forward to a weekly post every Monday from yours truly!

Now to get into what you really came here for...let's talk about cleansing!

I have several thoughts on this topic; some for and some against.  What it really comes down to is your personal intention behind cleansing and what type of cleanse you are doing.  There are so many types of cleanses out there!  Options include: juice cleansing, mono-meals, water fasting, detox drinks/supplements, and the list goes on.  But, this post is not about the different types of cleanses, instead, it is about the pros and cons of such things.

I will start with the negative side of cleansing (better to end on a positive note!):

• Many times, cleanses or detox diets restrict calories/energy intake to bare minimum.  A four year old child couldn't even live off this low of calories for an extended period of time.  Reducing calories so low can put the individual at risk for a messed up metabolism in the future.  Plus, you will more than likely be cranky/hangry and no one enjoys that...
• Many cleanses/detox diets are low in fiber.  Fiber is what helps to make you feel full.  Not only that, but it is also part of your body's natural detox pathway...digestion!  The whole reason you excrete waste products is because your body is already cleaning out your blood stream and intestines to rid it of toxic waste like heavy metals and byproducts of metabolism.
• That bring me to my next point...your kidneys, liver, pancreas, gallbadder are all part of your body's cleansing mechanism.  If you want to cleanse your body, eat healthy foods and exercise so these organs stay strong and healthy and do what they are meant to do!
• The intention one sets (i.e. mindset) also plays a large role in determining whether or not a cleanse is healthy.  If someone is doing a cleanse for weight loss or other aesthetic reasons, they may be disappointed upon conclusion of the cleanse.  For example, when the body is fed such a low amount of calories, metabolism can begin to slow to compensate and reduce risk of starvation.  Once proper food intake is reintroduced, it may be hard to "control" one's appetite and excess calories are easily stored as fat.

Ok, enough with the negative, on to the positive sides of cleansing:

• Cleansing can feel great!  When done the right way (i.e. eating enough calories), cleansing can be very healthy for the body.  One type of "cleanse" that I have found beneficial is one in which unlimited fruits and vegetables are consumed.  This high fiber, high water, high nutrition way of eating brings energy to the cells and is easy to implement into an individual's normal eating pattern.
• As mentioned above, a proper mindset to cleansing is important.  Instead of focusing on weight loss or muscle definition, a cleanse is more of a spiritual journey and a way to give the body a boost of nutrition.  Adding fresh fruits and vegetables to a person's diet is just one way to do this.
• Drinking more water.  Our bodies are made up of so much water.  Staying properly hydrated (which means different amounts for everyone based on activity, climate, and body size) is one simple way to ensure body functions remain healthy.
• Exercising can be considered a form of cleansing because it gets the blood flowing, which in turn is filtered through the liver and kidneys.  This is natural detox at its finest!

If you have any other questions about cleansing, be sure to leave a comment below or on one of my social media pages (Twitter or Instagram) and I will include your questions in my first LIVE CHAT on April 23rd at 9am CST.   CLICK HERE TO REGISTER for this FREE EVENT!

The Best Exercise!

Hi Friends!!

Spring is coming!!!  The days are getting longer and the weather is getting warmer.  I don't know about you, but I am so ready for this!

Spring is like the New Year to me; new life begins as trees bud and tulips begin to pop out of the thawing ground, winter coats are shed for light sweaters, and more and more people begin to go outside.  The long cold nights of winter are officially behind us and we begin to look forward to the sunny laid back days of summer.

Because of this change in weather, I have begun to notice more joy in my every day life.  I have begun to take extra care to look outside my own life more often and contemplate my lifestyle.  The other day, Andrew and I were talking about this and he came up with a great observation:  We start by taking a good look at our life style. Then, imagine if everyone in the world lived the same lifestyle.  Would society be better?  More efficient?  More environmentally friendly? Etc.  If the answer is yes, we are probably on a good path.  If the answer is no, we think about the ways we could improve our lifestyle so the answer would become a "yes".

This is a very simple exercise that you can do at any time and even with friends or family.  It is actually quite fun if you are in the right mindset as well.  All it takes is an open heart and an open mind.

Now for a little update on TheYogiRD!

Lately, I have been so focused on my full time job, that I have not been taking the time to blog regularly, but I have been working on some really fun projects for TheYogiRD that I will be sharing with you this summer!  If you have not seen already on my Facebook page, I am looking for 10 volunteers to help me test out the beta version of my web-based nutrition program called "Your Life, Your Health".  Basically, for one month you will get personalized nutrition assistance from yours truly.  The difference though, is that because it is web-based, it can be done on your own time, in the comfort of your own home.

If you'd like to volunteer to be part of Your Life Your Health, let me know here!

Question of the day: Do you love spring as well?  If so, what's your favorite part?!

Mantra Thursday: Hanumanasana

You caught me!

Yes, these posts are supposed to be on Mondays so they can help you kick off the week on a yogi note, but I slipped up this week.  No post on Monday and a random post on Tuesday...

But, that's life isn't it?

I love to write and journal and blog.  But I also like to live my life outside of a computer screen.  Therefore, I sometimes forget to write down my thoughts or snap pictures while out and about because I get wrapped up in the moment.  It is not until after the moment passes that I realize I should have gotten a picture...Also, after a day at my corporate job, staring at a computer, most of the time getting home to get back on a computer is the last thing I want to do.  (I think that means I need to plan better...) Or, it just means I am human.

Either way, as part of living a healthy yogi lifestyle, it is important to find balance and joy in everything you do.  If this means getting your blogging schedule all messed up, then so be it!  I just hope none of you are mad at me for it...

So, to celebrate the Lunar New Year (that happened on Monday), I am sharing this week's mantra and asana with you now!!  Be forewarned, this is a fairly advanced asana, so be sure to be properly warmed up before attempting.

This Week's Mantra:

The only shoes I wear are my own.

This mantra is a reminder that you are unique, and that is a great thing!  Wear those shoes with pride and never be afraid to be yourself!  Help others, but don't forget that you need to take care of you as well!  Wear only your shoes and try not to take on the burden of wearing someone else's.

This Week's Asana:  Hanumanasana (Monkey Pose)

It is the year of the Monkey in China, so this week's pose is of course Monkey Pose (aka splits!)!!  Be sure to use a block or pillows to rest your hips on if the full split is not in your practice.  From a high kneeling position, step your left foot forward, keeping both knees bent.  Slowly begin to stretch your left foot forward, keeping the foot flexed.  When the leg is straight, place both hands on the ground or on blocks and begin to slide your right leg back.  Only go as far as is comfortable and make sure to keep breathing slow, steady breaths.

Tag me in your version of Hanumanasana on Instagram!!

Question of the day:  What is your favorite way to spend quality time with friends/family??

Let me know in the comments and don't forget to subscribe in order to get these posts right in your email!!

Fat Tuesday

Hi friends!

I am coming to you this snowy Fat Tuesday with a special post this week. 

You may already know this, but I love culture.  Food customs, traditions, clothes are all so amazing to me; and the stories that are behind all of these things are even more astounding!  Traditions and festivals can tell so much about a culture, which is why I like to highlight as many holidays/festivals as I can on this blog.  It is important to learn about different cultures so that every individual can appreciate differences and learn along the way.  Learning about culture is like taking a step into the past.  It can show you what people did thousands of years ago!

As a child, I grew up not really understanding the meaning behind Mardi Gras (aka Fat Tuesday).  As you'll see in the following paragraphs, no one does REALLY know the story behind this festival.  We do know, though, that by today's standards, it means lots of food and celebration.

With yesterday (Monday) beginning the Lunar New Year and today beginning Mardi Gras, it is a time for celebration around the globe!  Let me tell you, I have never felt more connected to so many cultures all at once!!

If you'd like a refresher on the Lunar New Year, check out this post I did back in December during my 25 Days of Blogging!

From TheYogiRD instagram!  Hanumanasana (Monkey pose) in honor of the New Year, the year of the monkey!

Now, to dive into Mardi Gras, aka Fat Tuesday.  Mardi Gras is a Christian festival (especially Roman Catholic) that marks the beginning of the season of fasting, called Lent.

The origins of this festival are thought to go back thousands of years to pagan celebrations of spring and fertility.  But many of today's celebrants do not know the true origins of this festival.  One thing is for certain, though, Mardi Gras is known for its vibrant colors, outstanding costumes, and big parties or celebrations!

Do you celebrate Mardi Gras?  What is your favorite celebration? 

Let me know in the comments, and while you're at it, don't forget to subscribe!!

Wedding Wednesday: Compassion and Love

Hi Friends!

Have you heard of the word "ahimsa" before?

Well, this is a Sanskrit word meaning "not to injure" and "compassion".  Speaking in general terms, this is why yogis are typically (but not all the time) vegetarian or vegan; bringing that sense of non-harming to their diets (i.e. not eating meat is not harming the animal).

But, this term can be defined in a more generalized term and can include all things like (but not limited to) the following:

• Ashimsa towards SELF- aka loving yourself, being kind to yourself through your thoughts, actions, and words.  Removing the self doubt, discouraging thoughts, and allowing yourself to look in the mirror and see nothing but beauty.
• Ahimsa to OTHERS- Treating others the same way you should treat yourself; with compassion, love, and understanding.  We all go through periods of anger, fear, doubt, etc. but the important thing is to breathe through those times and learn from them.  Don't dwell on issues, learn from them and move on.  Not only will this help you grow as an individual, but it may even help grow and nurture your relationships!
• Ahimsa to the EARTH- This beautiful planet we live on is literally our life-source (food, water, shelter).  Without it, we could not exist.  In bringing compassion to ourselves and others, we realize that the Earth should also be shown some compassion.  Walk with a gentle footprint by eating more plants, reducing waste (garbage, recycle, food, etc.), reducing the amount of electricity and water you use, and walk or ride a bike more often.  These simple steps, if everyone participates, can make a huge difference!

How will you bring more ahimsa into your life?  Let me know in the comments, and don't forget to subscribe!

Mantra Monday: Vira III

Hi friends!

Today's post is coming to you a little later than usual because, as you may know if you follow me on Twitter or Instagram, I had a crazy busy weekend!!

It all started on Friday evening, when Andrew and I went out to dinner with some friends.  It was lovely and great to catch up!  Then, Saturday morning I had a client for a nutrition consult, followed by meeting with another friend for lunch.  After a few hours of talking, Andrew and I went to another friend's house and had a few more hours of conversations (and yoga!!) before having to leave.

Sunday morning, we got up early and went to the gym so I could be there before the volleyball tournament started, as I was the tournament director for the day!

By the time Sunday evening came, I was exhausted my 7pm!  I wish I would have taken more pictures for you guys (I am working on that).  But because I was so wrapped up in having a good time with friends, I completely forgot. 

Any who, are you ready for this week's mantra and yoga pose?!

This week's Mantra:

This week's yoga pose: Virabhadrasana III (Warrior III)

• Begin in a standing pose.  
• Shift your weight to your right lag, reaching your arms to the sky.
• Bend at the hip and reach your arms forward, lifting your left leg parallel to the ground.
• Flex the left foot and keep both legs engaged and strong.
• Breathe 5-10 breaths before switching sides.

What did you do this weekend?  Do you love busy weekends or prefer staying home with a good book and some quiet time?  Let me know in the comments and don't forget to subscribe!!

Flavorful Friday: Do you taste your food?

Hi friends!!

Can you believe this is the last week of January?!  I sure can't!!

With working a full time job as well as creating new programs for TheYogiRD, time seems to slip by all too quickly.  As a matter of fact, as I am typing this, it is coming to my attention that I could use some mindfulness in my life.  I recently watched a video about being mindful in your daily life.  Really living in the moment and paying attention to the task at hand, instead of thinking about everything else you need to get done.

That is where my yoga practice comes in.  Every time I am on my mat, I am mindful.  It comes more easily on the mat (more challenging at home compared to at the studio...).  I have just now noticed that this practice of mindfulness has not quite been integrated into my whole life.  Sure, when I don't have a super busy schedule, I am more aware and mindful.  But it is during those intense moments in life that being mindful is most important.  During the crazy running around trying to keep everything together moments is really when we should stop. and breathe. and be present.

So, naturally it is difficult, but if you and I work at it, those want to pull your hair out crazy moments will be more bearable because we have learned to clear the chaos and allow ourselves to seek and find an answer.

So, what does this have to do with it being "Flavorful Friday"?  Well, everything actually!  Mindfulness is eating and choosing what we eat is a major part of a healthy lifestyle!  When you take the time to smell, taste, feel, hear, and see the food you are putting on your plate and in your body; you are more apt to make increasingly healthy decisions.

Think about the last time you really took the time to use all of your senses in preparing and eating a meal.  It made the meal so amazing, didn't it?!  If you've never tried this, I challenge you to try it this weekend. (Then be sure to let me know how it goes!!)

Whether it is preparing a meal or eating a meal, take some time to be mindful:

• Think about the ingredients
• Taste each ingredient in each bite
• Chew each bite at least 20 times and notice any flavor and texture changes
• Notice the temperature of the food.
• How does the food smell?  What does the smell remind you of?
• How does the food sit in your stomach?
• Are you still hungry?  Overly full? Or just right?

Let me know, in the comments, your thoughts on mindfulness/mindful eating!  If you haven't already, be sure to subscribe! 

Namaste.

Wedding Wednesday: LOVE is all you need!

Hi Friends!

What a week it has been!  Talk about a crazy winter storm!! If you live on the East Coast of the United States, I hope you are staying dry, safe, and warm!  

Lately, I have been thinking a lot about love.  There are so many different types of love, it is surprising that the English language uses only one word.  Sanskrit, an ancient language used in yoga; Hinduism; Buddhism; and Jainism, has over 200 words for the word "love".  Not to mention all the phrases one can use "love" in as well!

What a beautiful thing!

Think about all the different ways you could say "love" to someone.  To your partner, your dog or cat, your child, your friend, the world, the earth, the trees, your eyes, your belly, your hair, your thighs.  The list goes on and on.  And I'm sure some of you cringed at at least two of those words...

Ok, be forewarned, I am going to go off on a little rant...but keep reading as it will make sense in the end.  I promise!!

Rant time:  In case you are one of the many people who are either A) disgusted by certain body parts that are not up to your "perfect" standards or B) not completely in love with your physical self for whatever reason, then hear me out.  Your belly and thighs (and all of you for that matter...) should be loved as well!  Those parts in particular (which are the one I hear about most as an RD and yoga teacher) digest your food, protect your spine, carry and support you throughout your day.  What would you do if they were no longer able to do those things?  Would you really love them more if they were thinner, more muscular, or more toned?  You might say yes, but really think about it.  Picture yourself with your perfect belly and thighs.  Would that make the rest of your life easier or better?  My guess is no.  Toned abs and legs can't give you the things that matter most in life like love, laughter, and friendship.

Now, I am not saying you should stop exercising!  Far from it, actually.  I am saying that it probably should not be the end all be all of your life's goals.  Having a strong core and legs can make the rest of your life easier by giving you the strength to climb mountains, swim oceans, and go on adventures with loved ones, but it should not be the basis for determining how much you love yourself.

"Know that you are beautiful!"

Keep up this week's mantra and really feel it.  Believe it, Live it. Share it!!

Think of all the different ways you love each day.  Whether it is a person, animal, phrase, etc. let me know in the comments something you love!!

Mantra Monday: Natarajasana

Hi friends!

This week's mantra is all about self love!  As we come to the end of January and beginning of February, we are constantly bombarded with red and pink everything every where.  Whether its ads on TV or online, we are constantly reminded of the fact that Valentine's Day is just around the corner.
Whether you are in a relationship or not, this "holiday" can be overwhelming.  I have never truly enjoyed Valentines Day simply because it puts pressure on people to buy yet another gift.  If we want to give a gift to a friend or loved one, why wait for a holiday?  Just buy them the gift and give it to them.

Instead of indulging in more consumption, I would like Valentine's Day to truly turn into a day of love.  You know how during the holidays, everyone seems to be in a better mood?  Why don't we carry that love and merriment more consistently throughout the year?!

That is why, this week, I have devoted the Mantra and Asana to love and fun.  Life is too short to be grumpy all the time.  Lighten your heart with some play time this week (see the pose below) and remind yourself that it is good to smile and be happy.  The yoga pose below is meant to lift your spirits and evoke a sense of play and fun!  The key to this mantra, though, is to actually believe it!  And from personal experience, even if you don't really believe it at first, the more you say it, the more you start to truly believe it!  I can tell already how beautiful you are!!

So...go...right now...look in the mirror and let yourself know how beautiful you are.  Give yourself some of this love and then pass it along to a friend or loved one!  Tell them how beautiful they are, and then let them know to pass it along as well!  It can't hurt, the world needs more love anyways :)

This week's Mantra:

This week's Asana:  Natarajasana (Lord of the Dance Pose)

From standing, lean your weight onto your right foot and gently bend your left knee so you can hold on to your left foot behind you.  If you can not comfortably hold onto your foot, use a strap, belt or towel to loop around your foot for extra length.  Breathe.  When you feel balanced, lift your right arm up towards the sky, then gently start to lean forward; bending at the hip.  Press your left foot into your left hand (or strap, etc.) and breathe.  Keep your gaze forward, your chest lifted, and both legs strong and steady.  Stay here for 5-10 breaths, then repeat on the other side.

 I would love to see your pictures!!  Tag me on Twitter or Instagram @TheYogiRD

Flavorful Friday: What I Ate Today

Hi Friends!

In respect to living a more simplified life (as noted in Wednesday's post), and reducing the amount of "stuff" I have so I can have more time and space to experience, I am giving you a What I Ate Today.  I eat a very simple diet, but I love it!  My hubby and I definitely splurge every now and then, but it is always within reason and it is rarely more than once per week (unless it's the holidays, then I feel like we are always eating out... but, I digress...).  So for your enjoyment (hopefully, because I feel like what I eat is fairly boring), I've taken pictures of my breakfast, lunch, snacks, and dinner from today to show you!

Now, I do want you to realize that I actually at more than pictured (as I describe below each image) and that this is not exactly what I eat every single day, although the amount it very similar.

Before we get too far:  Please let me know in the comments if this is something you'd like to see more of (I promise I can take better pictures...)!!

Note:  I'm hoping this becomes a regular thing because I can see it being very fun!

What I ate today:

I love my spotty bananas, they digest so much better than fully yellow or green ones.  I like to take my morning meal in doses as I enjoy a larger breakfast and I don't have much time in the morning. So, I had 1 banana while I was getting ready, then polished off the rest once I got to work with a big cup of tea.  I had about 5 bananas total (they were probably between a small to medium size).

Some more tea and a Clif Bar between 10:30 and 11am.  I like to snack this close to lunch because on Mondays and Thursdays, I go to a yoga class that runs right through noon.  I always start to get hungry around 11 anyways...

My hubby and I take leftovers from the previous night's dinner for lunch.  At 1pm, I enjoyed my rice with lentils.  I would have liked to get more veggies in, but produce right now is not the greatest and most of it is expensive because it is not in season right now.

I typically leave work at 4 and when I get home, I'm hungry.  So, I usually much on either more bananas, other fruit, or some raw veggies.

At 5:30 pm, Andrew and I sit down for our dinner together.  This is a bowl of millet with kale, onions, and carrots.   I ended up eating 2 bowls of this!  It was delicious!

Total Calories:  1976

Total Fat: 32 gm

Total Protein: 54 gm

Total Carbohydrates: 357 gm

I nearly met or exceeded all vitamins and minerals (although I do take a Vitamin D and B12 supplement once per week).

Would you like to see more of what I eat in a day/week? Let me know in the comments!!

Wedding Wednesday: Bridal Show Recap!!

Hi friends!

I would like to start off this post by sharing some insight from a new blogger who I am loving at the moment; Erin from Dynomadic Life.  She is blogging her Tiny House journey with her hubby and she inspires me with each post.  Her latest post was very good timing because I have been going through a lot of my possessions and am trying to seriously downsize.  This is a very hard thing to do for a sentimental person, such as myself, but I am slowly learning and understanding that these things are just physical items that represent meaningful memories.  It is the memories I need to hold on to, not the "things".

That brings me to today's post...a recap of my first bridal show!  If you caught last week's Wedding Wednesday post, you've seen that I have recently attended my first bridal show for TheYogiRD!!

Now you may know that being part of a wedding can be fun but there is also so much materialism that goes with it.  Think about all the things you are told you "must have" for a wedding!  It is honestly ridiculous!

My goal with the Bridal section of TheYogiRD is not to add another "thing" to a bride's already massive to-do list, but rather to enhance and help her embrace the peace and love that comes with planning a wedding.  This is a time to enjoy, laugh, and love.  It is a once in a lifetime opportunity that goes by way too quickly.  My job is to help brides (or anyone really) take time to slow down, enjoy the process, and nourish both body and soul.

We already live in a world bombarded with advertisements, to-do lists, and constant motion.  Let's take a step back, breathe in some fresh air, and be reminded that every day is a gift to be treasured!

Much love!

Mantra Monday: Ardha Chandrasana

This week's mantra:  When life gets tense, take a break and have some fun!

We all have stress in our lives. It is up to us to decide whether or not to make that stress beneficial or harmful to our lives.  Remember, you can't control what other people do, but you can control your reaction.  By reacting in a positive way, everyone's day becomes a little bit brighter.  This week, think about using this mantra to bring some more positivity in your life by finding that silver lining around any negative or stressful event.

This week's Asana:  Ardha Chandrasana (Half Moon Pose)

• Begin in a standing position.
• With your feet hip's distance apart, begin to take a forward fold.
• If you can not touch the ground, use a block or chair so you have some support.
• When you feel comfortable, begin lifting your right leg off the ground.  Breathe and find your balance.
• Next, begin to stack your hips and reach your right arm towards the sky.  Breathe and find your balance.
• After 5-10 breaths, slowly return to standing and try again on the other side.

Let me know how it goes in the comments!  I'd love to see your pictures on Instagram as well!

Flavorful Friday: The link between Obesity and Sleep

Hi friends!

I come to you today with another study.  This time, it is about the link between obesity and a lack of sleep (if you didn't catch that in the title...).

All joking aside, the link is real. In this study, published on December 11, 2015, from the University of Alabama at Birmingham, researchers were looking at the values between reduced sleep (less than 7 hours per night) and obesity.  Wheat they found was that a lack of sleep led to increased mindless eating and drinking.

In my own dietetics practice and personal life, I have definitely noticed that a lack of sleep seems to be a trend among many people. Think about the last time you got less sleep than you are used to. How did you feel the next day? Were you tired, more cranky, or more easily agitated than normal? Maybe you had different eating habits or drank more caffeine? If any of these scenarios sounds like you, you are not alone! Not too many people get the required amount of sleep their body needs. As a species, we are constantly going going going and doing doing doing.

But sleep is for the weak!

Well, I am here to let you know that this is just not true. As a matter of fact, it may even be the exact opposite is true. As seen in the article, sleep plays a large role in our health, whether we want to believe it or not. You may feel just fine after a few nights of little sleep, but your body is doing more work than you know to make up for it.

Picture Link

If you are one of the many people that has a hard time getting to sleep, here are some of my suggestions:

• Have a night time routine- This really helped my husband, who has insomnia. By having a routine, you are basically telling your body that it is time to unwind and relax. The more routine and monotonous, the better.
• Sip some herbal tea- As part of your evening routine, there is something comforting and calming in a cup of tea.
• Eat a good meal 3-4 hours before you go to bed. This will allow enough time for the meal to at least partially digest before you go to sleep. Sometimes, the process of digestion is what keeps people up at night.
• Listen to calming music, maybe even do some light yoga or stretching. Both of these activities help to calm down tense muscles and over active minds.

What things help you to sleep better? Let me know in the comments!

Wedding Wednesday: My First Bridal Show!

Hi Friends!

I have some very exciting news to share with you!!

TheYogiRD will be attending a bridal show this weekend at Parkway Banquets!!!

You can not even begin to imagine how excited I feel (well, maybe you can with the increasing amount of exclamation points...)  This banquet hall is actually the same one that Andrew and I had our wedding at back in May 2015.  After I got TheYogiRD off the ground, I reached out to the owner and he invited me to his bridal shows!!

So, that being said, I have nothing but amazing things to say about this banquet hall.  They are professional, well-rehearsed, timely, and they have great food (even accommodating to our vegan lifestyle!)  It is really a one-stop-shop with Parkway Banquets as well, especially if you visit the bridal shows.

They hold several bridal shows throughout the year, and include complimentary drinks and samplings of their food while you get to look at all the lovely offerings.

I still can't believe I will be one of those tables this year!! So many wonderful experiences!

I will be sure to take loads of pictures, and if you are Bride in the Chicagoland area maybe stop by and say Hi!! I would love to meet my readers!!

Mantra Monday: Navasana

This Wek's Mantra:  A solid foundation keeps my body strong

Building a solid foundation in you life, whether it be physically, mentally, or socially; is one of the most productive ways to give yourself the strength to become your best self.  Think about your home for a moment.  Now, take away the solid foundation it was built on.  It may still be standing for awhile, but sooner or later, the earth will shift beneath it and the walls will begin to crumble.  This same scenario plays out in all aspects of our lives.  In the following bullet point, I will point out how it can affect our social, nutritional, and physical lives:

• Social:  This type of solid foundation means loving relationships.  Humans are social creatures.  Whether you are an introvert or extrovert, or somewhere in between, you need human love in order to grow.  So, find a support team.  It can be family members, great friends, or even an online community.  No matter how many people are part of this support team, as long as you have one, you will be better able to grow as an individual.
• Physical:  With "toned" and "shredded" bodies being in fashion now, it can be easy to get caught up in the hype of wanting a single digit body fat percentage.  Let's be realistic here for a moment though, ok?  There is no doubt that having a strong abdominal wall is healthy.  Your "core" supports you in everything you do from sitting to standing and every extreme between.  This is your body's foundation.  When you strengthen it, you are also protecting your spine and organs as well!  And no, it is not necessary to have a 6 or 8 pack in order to have a strong core...key things to focus on are balance and pulling the navel in and up to support the spine. (See Navasana below)
• Nutritional:  Ah nutrition, I love it!  Having good nutrition is your foundation to a long and healthy life.  Enough said.  But seriously, eating loads of fresh fruits and vegetables never hurt anybody.  It fuels your cells with all of the vitamins and minerals your body needs to not only survive, but thrive!  So, here's a challenge for this week:  Try to strengthen your nutritional foundation this week by getting AT LEAST 5 cups of fresh fruits and vegetables into your belly every day!

This Week's Asana:  Navasana (Boat Pose)

Be sure to warm up for 5-10 minutes.
Start in a seated position, with your knees bent and feet on the ground, and palms on the ground behind you, fingers facing towards you.  Lean into your hands, lift your toes off the ground, either keeping your knees bent or straighten your legs.  When you feel comfortable, bring your arms forward, palms facing toward you.  Keep lifting the chest, and drawing the belly in.  Hold for 5-10 breaths (or as long as you feel comfortable).