Project Haiti

Recently I have been having a challenging time for a myriad of reasons. The anniversary of my mother's death, financial stress due to the economy and the usual life's challenges. There was a point where I felt really down. Not just down, but feeling like I really couldn't pull myself out of it and I couldn't find my joy. A friend of mine, the amazing Sue Jones and her organization YogaHope have taken the program to Haiti. I was really inspired by all that YogaHope is doing domestically and in Haiti that I decided to join in and do some fundraising myself. My intention was just to help others and not necessarily go to Haiti, but if I make the requirement I get to go also in July. Within the first week I raised over $800! Each time someone donates it is such a rush of pure joy. Even when its only $5 or $10 because that is all someone can afford, it feels like I won the lottery. Through this experience I have realized that no matter how bad I think things are it really isn't that bad. Seriously, I'm not living in a tent after having lost half of my family two years ago in an earthquake and now have the threat of sexual violence! The best part about this cause is that it is empowering communities to help themselves. What better gift can be given than your own empowerment? I am proud to say that I am part of Project Haiti and that I have so far raised almost $2700! It feels great and for someone who is new at fundraising I feel it is a huge accomplishment and something I am pretty good at. I have wanted to be of service for a long time and to be involved in such an inspiring program I feel blessed and lucky. What I am being given in my spirit is so much more than the money I've raised. If you are interested in helping (every little bit counts!) Go to: http://www.firstgiving.com/fundraiser/marymackinnonboyd/marymackinnonboydsfundraisingpage

April Newsletter

April

You can clutch the past so tightly to your chest that it leaves your arms too full to embrace the present.

-Jan Glidewell

Spring Cleaning

People like “stuff”. We tend to hold onto it year after year. We save and stock up on things that we don’t know what to do with anymore. Maybe we keep things because they hold precious memories of days gone by, or they remind us of our parents, grandparents, past loves or childhood. To part with these precious possessions seems out of the question. There is a saying that goes, “You have to get rid of the old to make way for the new.” If you are feeling stuck or stagnant in your life, try spring-cleaning. Throw out some of that stuff, say goodbye to your past and welcome the new energy of your happy, healthy future. Try these three ideas:

1. For good mental and physical health, we actually have two “houses” that need to be spring-cleaned: our physical homes and our physical bodies. Just as we accumulate “stuff” in the form of outgrown clothes, magazines, rusty bicycles, tools and random keepsakes, so do our bodies accumulate old food residues and toxins that need to be cleaned out.

2. To spring clean your body, give it a break from rich and complicated foods by either cleansing or fasting for a short period of time. Cleansing means paring down your food to just simple fruits and vegetables, lots of water and perhaps whole grains. Fasting means limiting most foods and drinking lots of water, fresh vegetable and fruit juices, teas and soups. Without much energy going toward digestion, more energy is available to the rest of your body and mind. Cleansing and fasting can sharpen your concentration, help you gain insight and promote spiritual awareness. It can also bring improved immune function and better digestion.

3. While you’re cleaning out your body and home, don’t forget to spring-clean your heart. Throw away negative thoughts and habits you’ve been harboring that no longer serve you. A clean, open heart will allow you to receive all the good that awaits you each and every day. If your heart and mind are cluttered, there is no room for life’s gifts and surprises to enter.

Food Focus: Greens

Leafy greens are some of the easiest and most beneficial vegetables to incorporate into your daily routine. Densely packed with energy and nutrients, they grow upward to the sky, absorbing the sun’s light while producing oxygen. Members of this royal green family include kale, collard greens, Swiss chard, mustard greens, arugula, dandelion greens, broccoli rabe, watercress, beet greens, bok choy, napa cabbage, green cabbage, spinach and broccoli.

How do greens benefit our bodies? They are very high in calcium, magnesium, iron, potassium, phosphorous and zinc, and are a powerhouse for vitamins A, C, E and K. They are crammed full of fiber, folic acid, chlorophyll and many other micronutrients and phytochemicals. Their color is associated with spring, which is a time to renew and refresh vital energy. In traditional Asian medicine, the color green is related to the liver, emotional stability and creativity. Greens aid in purifying the blood, strengthening the immune system, improving liver, gall bladder and kidney function, fighting depression, clearing congestion, improving circulation and keeping your skin clear and blemish free.

Leafy greens are the vegetables most missing from the American diet, and many of us never learned how to prepare them. Start with the very simple recipe below. Then each time you go to the market, pick up a new green to try. Soon you’ll find your favorite greens and wonder how you ever lived without them.

Recipe of the Month: Shiitake and Kale

Prep Time: 2 minutes

Cooking Time: 10 minutes

Yield: 4 servings

Ingredients:

1/2 pound shiitake mushrooms

1 tablespoon olive oil

1-2 cloves crushed garlic

1 bunch kale, chopped

pinch of salt

Directions:

1. Warm oil in pan on medium heat with minced garlic until aromas of garlic are released, about 2-3 minutes.

2. Add chopped shiitake mushrooms, stir-fry for 5 minutes.

3. Add chopped kale, stir-fry for a couple of minutes.

4. Add a splash of water and pinch of salt to pan, cover and let steam for 4 minutes.

Forward to a Friend

It’s such a pleasure to help those closest to us become happier and healthier. Please forward this newsletter to friends, family members or colleagues who might be interested and inspired by it.

--

Mary MacKinnon Boyd
Health & Yoga Life Coach

Power Vinyasa Yoga Teacher

www.realvibranthealth.com

March Newsletter

March

I have made it a rule to give every tooth of mine a chance, and when I eat, to chew every bite thirty-two times. To this rule I owe much of my success in life.

-William Gladstone

Chewing

When it comes to increased health, it’s not just what we eat but how we eat. Digestion actually begins in the mouth, where contact with our teeth and digestive enzymes in our saliva break down food. But these days most of us rush through the whole eating experience, barely acknowledging what we’re putting in our mouths. We eat while distracted—working, reading, talking and watching television—and swallow our food practically whole. On average we chew each bite only eight times. It’s no wonder that many people have digestive problems.

There are many great reasons to slow down and chew your food.

• Saliva breaks down food into simple sugars, creating a sweet taste. The more we chew, the sweeter our food becomes, so we don’t crave those after-meal sweets.
• Chewing reduces digestive distress and improves assimilation, allowing our bodies to absorb maximum nutrition from each bite of food.
• More chewing produces more endorphins, the brain chemicals responsible for creating good feelings.
• It’s also helpful for weight loss, because when we are chewing well, we are more apt to notice when we are full.
• In fact, chewing can promote increased circulation, enhanced immunity, increased energy and endurance, as well as improve skin health and stabilize weight.
• Taking time with a meal, beginning with chewing, allows for enjoyment of the whole experience of eating: the smells, flavors and textures. It helps us to give thanks, to show appreciation for the abundance in our lives and to develop patience and self-control.

The power of chewing is so great that there are stories of concentration camp survivors who, when others could not, made it through with very little food by chewing their meager rations up to 300 times per bite of food. For most of us 300 chews is a daunting and unrealistic goal. However, you can experience the benefits of chewing by increasing to 30 chews per bite. Try it and see how you feel.

Try eating without the TV, computer, Blackberry, newspaper or noisy company. Instead just pay attention to the food and to how you are breathing and chewing.

This kind of quiet can be disconcerting at first, since we are used to a steady stream of advertising, news, media, email and demands from others. But as you create a new habit, you will begin to appreciate eating without rushing. You have to eat every day—why not learn to savor and enjoy it?

Food Focus: Quinoa

Quinoa (pronounced keen-wah), is a nutritional powerhouse with ancient origins. It was originally cultivated by the Incas more than 5,000 years ago; they referred to it as the “mother of all grains.” It contains all nine essential amino acids, making it a great source of protein for vegetarians. Quinoa is also high in magnesium, fiber, calcium, phosphorus, iron, copper, manganese, riboflavin and zinc.

While quinoa is widely considered a grain, it’s actually the seed of a plant called Chenopodium or Goosefoot, related to chard and spinach. Quinoa is a gluten-free grain and has a similar effect as other whole grains in helping to stabilize blood sugar.

It has a waxy protective coating called saponin which can leave a bitter taste. For best results, rinse quinoa before you cook it or even soak it for a few hours or overnight. When cooked, it has a fluffy, slightly crunchy texture. Try it in soups, salads, as a breakfast porridge or as its own side dish.

For quinoa, and whole grains in general, the majority of digestion occurs in the mouth through chewing and exposure to saliva. For optimal nutrition and assimilation, it is vital to chew your grains well and with awareness. A great meditation is to find a calm place, without distractions, to sit down for your meal. Make it a habit to chew each bite 20 times or more. See how this simple practice can help your digestion and overall focus for the rest of your day.

Recipe of the Month: Quinoa Pilaf

Prep Time: 3 minutes

Cooking Time: 30-40 minutes

Yield: 4 servings

Ingredients:

1 cup quinoa

2 1/4 cups water or stock

1/2 cup dried cranberries

1/2 cup walnut pieces

1/4 cup chopped fresh parsley

pinch of salt

Directions:

1. Rinse quinoa in fine mesh strainer until water runs clear.

2. Boil the water and add quinoa and salt, cover and reduce heat.

3. After 15 minutes add cranberries and walnuts to top; do not stir.

4. Cook 5 minutes more, until all the liquid is absorbed.

5. Remove from heat, add parsley and fluff with fork, cover and let sit for 3-5 minutes and serve.

Forward to a Friend

It’s such a pleasure to help those closest to us become happier and healthier. Please forward this newsletter to friends, family members or colleagues who might be interested and inspired by it.

Some days are harder than others

Today is one of those high stress days. For the second week in a row there is a gliche in payroll and I'm not getting paid on time. I've been doing so great in terms of my food choices and no matter what I do I eat so much better than I ever have in the past in terms of the quality of the food I choose and prepare. I eat mostly organic produce and free range or grass fed meats. I try not to eat pasta as a rule. It is something that is a treat. But, now I am feeling like I really want spaghetti for dinner. I know it is a comfort food for me. I think it is ok to eat comfort food on occasion as long as the occasion isn't every day. Sometimes you have to let loose and enjoy life too. The struggle is will it put me totally out of control? Pasta is one of those foods that can pull me down a slippery slope. I haven't had any in two months. So that is the question of the day. Do I allow myself to enjoy a meal of spaghetti or do I wait it out and make sure I'm not just going to go out of control?

Its funny after all this time studying nutrition, applying what I know and seeing results I still struggle with foods that trigger me. I suppose there will never be a day that I don't like spaghetti or bagels. I have fond memories of eating spaghetti with my family. It was one of the meals we had most often. Everyone always loved my mom's spaghetti and I still make a version of what she made from time to time and so does my best friend Jerrie.

So is it a big deal or isn't it? I think I'm going to ride it out and then choose a day that I can have it on so that it isn't on a high stress day feeding my addiction and comforting me once again. :)

Does anyone else ever feel like this? What are your trigger foods?

Real Vibrant Health

I've been interested in health and wellness for as long as I can remember. I have graduated from the Institute of Integrative Nutrition and I am a Holistic Health Coach. My interest increased about 15 years ago when my mother was diagnosed with Type II Diabetes. Her attitude about it was to take her medicine and make sure she ate on time. They gave her the typical low fat diet (which we now know is a horrible diet for anyone, but especially a diabetic) they were prescribing at the time and that was that. Over the years I have discovered a lot about Type II Diabetes namely that it is reversible. Over the years my mom became more sedentary and her quality of life deteriorated as she became immobile. I could never quite get her to change her ways, a regret I will always carry with me, but what happened to me is a determination to not have the same fate. Mom died in March 2011 at the age of 73. Tina Turner is around the same age. I look at it like I can either have what happened to my mom happen to me or I can be Tina Turner dancing in stilettos. I was told a month after my mother died that I have insulin resistance and that if I didn't make real changes I would develop Type II Diabetes or heart disease as these two diseases go hand in hand. It was devastating and motivating news. I feel lucky to call an expert in nutrition education my doctor, Dr. Mark Hyman, M.D. He was a guest speaker at Integrative Nutrition and one of my favorites.

I chose the name Real Vibrant Health LLC for my business because I think it perfectly describes what I am trying to achieve within my own body. I want to age well and gracefully and feel vibrant as I do. I don't have to buy into the theory that "oh I'm just getting old". Yes, we are all getting older and there is no getting around that, but with diet and yoga we can achieve real vibrant health. Weight loss is a concern for most people as it has been for me but to have real vibrant health it is more than just counting calories. I lost 35 pounds in 2011 and I have about 20 or so more to go. Health is always my first concern though. I intend to use this blog to share with you what I learn, what I myself am struggling with and just document this journey as I continue in my quest for real vibrant health.